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Training Log Archive: kensr

In the 7 days ending Apr 30, 2006:

activity	#	time	miles		km		+m	load
Bicycling	5	4:50:50	81.6	(3:34)	131.32	(2:13)	1400	872.5
O - competition	2	2:07:54	7.21	(17:45)	11.6	(11:02)	270	550.6
Off Trail Running	2	1:15:00	5.5	(13:38)	8.85	(8:28)		225.0
Track workout	1	24:13	3.0	(8:04)	4.83	(5:01)		42.9
Total	6	8:37:57	97.31	(5:19)	156.6	(3:18)	1670	1690.9

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Sunday Apr 30, 2006 #

O - competition race (Long O Champs) 1:28:56 [4] 8.4 km (10:35 / km) +270m 9:07 / km

Better race today. Liked map and course better. Moved steadily, no mistakes. Running speed a bit off due to lack of running. 3rd M-55

Bicycling 38:50 [3] 11.0 mi (3:32 / mi)

Same ride as yesterday. This time knew where I was going, and wasn't holding back for Long-O today. Very enjoyable ride. Some fast long downhills and of course one mean climb at the end.

Note

Serious bike mileage this coming week -- we'll see if the weather and schedule let me do it.

Green X2 (Long-O) - Splits

Saturday Apr 29, 2006 #

Event: US Short and Long Championships

Off Trail Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)

O - competition race (Short O Champs) 38:58 [5] 3.2 km (12:11 / km)

Thatcher SPk. Four minor mistakes/inefficient spotting of control, each 30 sec to 2 min. Not much, but way too much for a short course.

Bicycling 50:00 [3] 11.0 mi (4:33 / mi)

Bike ride around plateau after race. Good road, little traffic, rolling hills. Except for the last quarter mile back to Camp Pinnacle, which was straight up a 12 contour hill.

Green X 1 (Short) - Splits

Friday Apr 28, 2006 #

Bicycling (Cavendish/Black River) 1:51:00 [3] 33.4 mi (3:19 / mi) +900m 3:04 / mi

Clear, light N wind. Good ride.
38/28/32/(13)

Wednesday Apr 26, 2006 #

Bicycling (To/from track) 23:00 [3] 6.2 mi (3:43 / mi)

Track workout warm up/down (Warmup/recovery) 18:00 [1] 2.0 mi (9:00 / mi)

Track workout intervals (400 m) 6:13 [4] 1.0 mi (6:13 / mi)

Legs ran better than expected by about 5 sec per lap. Cycling must also be doing some good for my leg speed.
Splits 94, 92, 92; 99 (gusty this lap)

Tuesday Apr 25, 2006 #

Off Trail Running (Inner Kingdom) 55:00 [3] 3.5 mi (15:43 / mi)

Up over the ridge into the Inner Kingdom. Down past the beaver swamp and up to the top of the far hill and return. Fair amount of slash from last year's selective cutting. A few mudholes for Casey to enjoy.

Monday Apr 24, 2006 #

Bicycling (Horseshoe Acres) 1:08:00 [3] 20.0 mi (3:24 / mi) +500m 3:09 / mi

Calm, light rain on way out. Nice to ride without fighting a head wind. Held back a little on the return as the roads were wet.
38 out; 30 back

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