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Training Log Archive: kensr

In the 7 days ending Aug 23, 2012:

activity # timemileskm+mload
  Road Running4 4:09:26 22.58(11:03) 36.34(6:52) 561621.4
  Roller skiing1 56:59 9.5(6:00) 15.29(3:44) 132215.9
  O - competition1 53:36 1.68 2.7 3241.2
  Strength1 40:00120.0
  Bicycling1 39:12 10.51(3:44) 16.92(2:19) 164117.6
  Total7 7:19:13 44.27 71.25 8601316.1
averages - weight:159lbs

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Thursday Aug 23, 2012 #

5 PM

Road Running warm up/down 12:52 [2] 1.04 mi (12:22 / mi) +2m 12:18 / mi
ahr:126 max:162

O - competition race (Sprint) 5:39 [4] 0.35 mi (16:09 / mi) +1m 16:01 / mi
ahr:129 max:144

Better; good run except got trapped going to 4 and lost a minute.

O - competition race (Relay) 23:24 [4] 1.33 mi (17:36 / mi) +2m 17:31 / mi
ahr:120 max:166

Terrible run. Really fought recognizing that 5 might be outside the maze, so wasted a min there. Then cut to the far side on the trail network N of the woodchuck, with no connection down towards the control. Took a long time to determine the issue and get away from the cockroach.

Road Running warm up/down 9:55 [3] 1.0 mi (9:55 / mi)
ahr:138 max:155

O - competition race (Classic) 24:33 [4]

Rough start, lost 2 min on 1 and another min on 3.

Wednesday Aug 22, 2012 #

5 PM

Bicycling (Rte 11) 39:12 [3] 10.51 mi (3:44 / mi) +164m 3:33 / mi
ahr:135 max:237

West towards Andover. Short ride to work legs.
6 PM

Strength 40:00 [3]

Core, legs, arms 1 set x 20 with Kate
Pullups 8; planks 1 min
Then various stretching

Tuesday Aug 21, 2012 #

12 PM

Road Running long (Stellefane) 2:06:23 [2] 9.51 mi (13:17 / mi) +406m 11:44 / mi
weight:159lbs

Up Stellefane to observatory and then Jordan Rd/trail to end dropping down into somebody's backyard. Pretty run; good dry day, but warm.

Saturday Aug 18, 2012 #

8 AM

Road Running warm up/down 14:58 [2] 1.27 mi (11:47 / mi) +3m 11:42 / mi
ahr:120 max:137

Road Running (Hartland 5K) 23:37 [4] 3.03 mi (7:48 / mi) +26m 7:36 / mi
ahr:159 max:170

Just picked up on this last night, after steak and wine for dinner and a hardish run yesterday. But a low key chance for a race workout. Main goal: don't hurt myself. Started at easy pace and ran the flats at about 95%, trying to avoid strain on the hamstrings. Only pushed going up the hills, since hamstrings don't seem to be bothered by them. This was fun, since I usually slow down on hills and here I was passing people.

Fairly fast and flat course. Resisted the urge to sprint into the finish so let a guy pass me there. Hamstrings appreciated that and stayed intact. Rewarded them with a massage later (see below).

Road Running warm up/down 8:07 [2] 0.72 mi (11:16 / mi) +3m 11:08 / mi
ahr:135 max:148

Cool down with Matt Guild (M50), who did this in a sweet 17.40. Then a hamstring massage compliments of Ascutney Hospital. Excellent!
4 PM

Roller skiing (Grafton Ponds) 56:59 intensity: (26:59 @3) + (30:00 @4) 9.5 mi (6:00 / mi) +132m 5:45 / mi
ahr:150 max:165 shoes: NiflheimSkate

Afternoon spent digging a ditch for the new propane line -- old line was crushed by the foundation excavator. Also a trench in the other direction for the water line between ponds. Had to reroute that around new construction.

Late afternoon cool and dry. Still felt loose from the massage, and today was really a roller skiing day, so hit the Grafton route. No drills, just hit it hard in V2 alt except for some V2 on the slight increase in grade towards the turnaround.
Out 33.07, back 23.52

Friday Aug 17, 2012 #

12 PM

Road Running (Chester) 53:34 [3] 6.01 mi (8:55 / mi) +121m 8:23 / mi
ahr:149 max:167

Getting hot, although trend this week is for less humidity.
Out of the house while the carpenters are in the roof, the excavator is tossing boulders around, and I'm getting ready to reinstall a blown hydraulic line on the backhoe. Just a normal day around here.

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