Training Log Archive: kensrIn the 7 days ending Jun 25, 2011:
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Saturday Jun 25, 2011 #
Event: WPOC Keystone Capers A-event
11 AM
Trail Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
O - competition race (Keystone A meet) 1:13:15 [4] 7.71 km (9:30 / km) +269m 8:05 / km
Good run at Deer Lakes Park. Lots of fast trail running and then busting thru thicker green areas.
Wednesday Jun 22, 2011 #
4 PM
Off Trail Running intervals (Kingdom Valley) 29:48 [3] 1.3 mi (22:55 / mi) +146m 17:00 / mi
Rainy. Up on the hillside. Ran 400 m intervals across the upper terrain. Rough rocky footing and branches, but mostly contouring.
6.23
6.22
6.23
5.34
5.06
Figuring out the route on the first couple, then pushed the last two.
6.23
6.22
6.23
5.34
5.06
Figuring out the route on the first couple, then pushed the last two.
Off Trail Running warm up/down 35:00 [2] 1.6 mi (21:52 / mi)
Tuesday Jun 21, 2011 #
Strength 30:00 [3]
3 sets x 30 core, legs; 3 x 20 pushups
Front, back, side planks x 1 min
Front, back, side planks x 1 min
Monday Jun 20, 2011 #
Roller skiing (Rte 11) 57:00 [3] 7.1 mi (8:02 / mi)
Nice workout, great evening. V1, V2, no pole. Worked on timing V1 and felt comfortable with drills.
Sunday Jun 19, 2011 #
Note
Kind of rest today; not planned, but spent all day constructing new woodshed. Dismantled bridge to nowhere in the Pines as I needed more 2x4's.