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Training Log Archive: kensr

In the 7 days ending Jun 26, 2011:

activity	#	time	miles		km		+m	load
O - competition	2	2:18:31	9.02	(15:22)	14.51	(9:33)	519	554.1
Off Trail Running	1	1:04:48	2.9	(22:21)	4.67	(13:53)	146	159.4
Roller skiing	1	57:00	7.1	(8:02)	11.43	(4:59)		171.0
Strength	1	30:00						90.0
Trail Running	2	30:00	2.0	(15:00)	3.22	(9:19)	25	60.0
Total	5	5:20:19	21.02		33.82		690	1034.5

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Sunday Jun 26, 2011 #

9 AM

Trail Running warm up/down 25:00 [2] 1.5 mi (16:40 / mi) +25m 15:51 / mi

O - competition race 1:05:16 [4] 6.8 km (9:36 / km) +250m 8:06 / km

Day 2 Green. Another almost clean day. Ran hard on trail sections and in lesser woods, too. Mistake was going to 6. Almost there, after long leg, looked at map and discovered it was upside down and I was going to 9. Stopped in mid-bushwack turned around, and went 100m before I looked at map again and realized I was right the first time. Turned around again and back to the control. As a plus, I was so pissed I ran really hard to the next two controls.

3rd on green for today and again 1st M-60.

Keystone Park - Sunday - Green - Splits

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.

Green - Deer Lake - Saturday - Splits

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.

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

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.

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