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Training Log Archive: kensr

In the 7 days ending Oct 11, 2013:

	activity	#	time	miles		km		+m		load
	Hiking	1	2:00:00	2.0	(1:00:00)	3.22	(37:17)			120.0
	Strength	1	40:00						1c	120.0
	Road Running	1	20:00	1.0	(20:00)	1.61	(12:26)			40.0
	O - competition	1	17:58	2.17	(8:16)	3.5	(5:08)			71.9
	Total	3	3:17:58	5.17		8.33			1c	351.9
averages - weight:159lbs

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Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)

Road Running warm up/down 20:00 [2] 1.0 mi (20:00 / mi)

O - competition race (Canadian Nationals:Sprint) 17:58 [4] 3.5 km (5:08 / km)

McMaster University campus,from stadium out around buildings. Good course, not too tricky. Steady run with no nav errors, but a couple route choices could have been better. Running speed definitely off.

Sprint Course 3b - Splits

Wednesday Oct 9, 2013 #

Note

MRI next week. Will try not to beat up shoulder in Canada this weekend.

Monday Oct 7, 2013 #

5 PM

Strength 40:00 [3]
1c weight:159lbs

Arms including pushups, pullups (2 x 8), dips; core, legs -- 2 sets x 20 reps
Hamstrings 20 x single leg lifts, lifts on ball, 5# curls
Arms okay since all stress was fore and aft, not out to side

Saturday Oct 5, 2013 #

Hiking (Town Forest) 2:00:00 [1] 2.0 mi (1:00:00 / mi)

Scouting W side of Town Forest for new hiking trail up Butternut Hill. This will be more rugged than the existing one and have good views W.

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