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Training Log Archive: kensr

In the 7 days ending Sep 24, 2006:

activity	#	time	miles		km		+m	load
Bicycling	2	3:09:00	51.0	(3:42)	82.08	(2:18)	850	567.0
Road Running	4	2:20:36	14.5	(9:42)	23.34	(6:02)		361.8
O - competition	2	1:59:47	9.79	(12:14)	15.75	(7:36)	265	598.9
Trail Running	3	36:13	3.0	(12:04)	4.83	(7:30)	300	118.9
Stretching	1	1:00						1.0
Total	6	8:06:36	78.29		125.99		1415	1647.6

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Sunday Sep 24, 2006 #

O - competition race (Classic Green) 1:01:07 [5] 5.13 mi (11:55 / mi) +100m 11:14 / mi

Two dubious route choices on this course, but no serous mistakes. Lots of shoe-sucking mud swamps right from the first control.

Ending up winning the M-55 NE champ title for all three races, but that was because they geographically excluded much of the field from being eligible. Still an ok weekend with fun courses. Good progress test on my conditioning -- confirmed I still have a ways to go on getting back running speed.

Classic - Green - Splits

Saturday Sep 23, 2006 #

Event: CNYO A meet

Road Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

O - competition race (Sprint) 15:31 [5] 1.83 km (8:29 / km) +50m 7:28 / km

No mistakes. Running speed off from what it should be.

O - competition race (Middle Distance Green) 43:09 [5] 3.52 mi (12:15 / mi) +115m 11:08 / mi

Couple mistakes on this one, including tossing away the e-punch as I was pulling off weed pods. Luckily Glen Tryson was behind me and spotted it in the long grass right away. Later on was leading a fast train across a line of 4 controls; turned off the line after 3 controls instead of 4, and wondered why no one followed me down the hill. Long gone by the time I figured out the mistake.

Bicycling (Marathon NY) 40:00 [3] 11.0 mi (3:38 / mi)

Easy ride after o races. Felt good to purge out the toxins on a nice flat section of Rte 11. Misty, but no rain.

Sprint - Old Eyes - Splits

Middle - Green - Splits

Thursday Sep 21, 2006 #

Road Running (Cummings Rd +) 25:15 [3] 3.0 mi (8:25 / mi)

Casey was pooped from play day at the puppy farm, so she hit the pond and crashed before the run.

Trail Running hills (Dailly hill run) 12:00 [3] 1.0 mi (12:00 / mi) +100m 9:09 / mi

Wednesday Sep 20, 2006 #

Road Running (Cummings Rd +) 25:46 [3] 3.0 mi (8:35 / mi)

Felt much better today.

Trail Running hills (Dailly hill run) 10:13 [4] 1.0 mi (10:13 / mi) +100m 7:48 / mi

Hit this pretty hard. Used ski poles for the first time to get upper body involved. Some help going up, and definitely came down with more abandon. Casey faded on the climb. She headed for the pond, while I went in the hot tub.

Tuesday Sep 19, 2006 #

Road Running warm up/down (To/from GrnMtnTpke) 40:00 [2] 3.5 mi (11:26 / mi)

Road Running tempo (Green Mtn Tpke) 29:35 [3] 3.0 mi (9:52 / mi)

Legs felt like lead after yesterday's bike ride. Very slow.

Trail Running (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Monday Sep 18, 2006 #

Bicycling (Ludlow-Weston loop) 2:29:00 [3] 40.0 mi (3:43 / mi) +850m 3:30 / mi

Up thru Proctorsville Gulf to Ludlow, then S on 100 over South Mtn and down into Weston. Then up over Terrible Mtn and back down thru Andover. A great day and ride with Steve Fortier.

Stretching warm up/down 1:00 [1]

Curves stretching with Ruthie. Balance part was wobbley after hammering the bike hills.

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