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Training Log Archive: kensr

In the 7 days ending Nov 9, 2008:

activity # timemileskm+mload
  Road Running3 3:00:56 19.1(9:28) 30.74(5:53)342.2
  O - competition1 1:22:00 4.9(16:44) 7.89(10:24)246.0
  Roller skiing1 1:20:00 10.2(7:51) 16.42(4:52)240.0
  Weight Training1 20:0060.0
  Trail Running1 20:00 1.2(16:40) 1.93(10:21)60.0
  Total4 6:22:56 35.4 56.97948.2

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Sunday Nov 9, 2008 #

O - competition (Little Bennett red) 1:22:00 [3] 4.9 mi (16:44 / mi)

Back to Little Bennett, NE corner of park. Course length 7.2 km. Never got into this segment when I worked on the map 10 yrs ago, as what I saw was badly overgrown. Everything has since thinned out, and this part was a lot of fun to run today. Classic QOC ridge and reentrant terrain. Deadfall on the ground, but well on its way to rotting out.

Amazing how the surrounding countryside has been converted to huge houses and condos. Many still under construction, wonder if they'll get finished. Glad Montgomery County got this park established before the suburbs moved in.

Roller skiing (Little Bennett) 1:20:00 [3] 10.2 mi (7:51 / mi)

Met up with Pat Zerfus and went over to the main park hq to roller ski the park roads. Excellent 2 km main road with side loops into 4 camp areas along the way. Rolling hilltop terrain, nice runouts on the rather modest downhills. Did numerous combinations of the main road and side loops. No traffic on the roads, almost no people in evidence at all.

Saturday Nov 8, 2008 #

Road Running long (Bethesda, MD) 1:21:00 [2] 8.6 mi (9:25 / mi)

Visiting South. Easy run along Rock Creek. Occasional pickups, but nothing too strenuous.

Wednesday Nov 5, 2008 #

Trail Running 20:00 [3] 1.2 mi (16:40 / mi)

Morning warmup in the woods.

Weight Training 20:00 [3]

AM general strength. Planks 45 sec, 10 pullups, 20 pushups.

Road Running warm up/down 31:00 [1] 3.2 mi (9:41 / mi)

PM to/from Green Mtn Tpk.

Road Running tempo 22:56 [4] 3.0 mi (7:39 / mi)

Just below race pace. Speed started to fade in last mile, which was slightly uphill. A bit slower than in September, although it felt like I was pushing harder.

7.29/ 7.41/ 7.44

Monday Nov 3, 2008 #

Road Running (Newport VT) 46:00 [1] 4.3 mi (10:42 / mi)

Up in Derby Line. Easy run in the area to stay loose. Short, slow segment off in the woods.

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