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Training Log Archive: kensr

In the 7 days ending May 31, 2014:

	activity	#	time	miles		km		+m	load
	Trail Running	1	3:20:50	11.84	(16:58)	19.06	(10:32)	677	602.5
	O - competition	3	2:22:06	7.21	(19:43)	11.6	(12:15)	572	539.8
	Road Running	1	53:24	6.01	(8:53)	9.67	(5:31)	117	213.6
	O-course Training	1	44:45	2.0	(22:22)	3.22	(13:54)	149	89.5
	Track workout	1	27:00	2.51	(10:45)	4.04	(6:41)	7	75.0
	Strength	1	26:53	0.29	(1:32:39)	0.47	(57:34)	2	80.7
	Total	6	8:14:58	29.86	(16:35)	48.05	(10:18)	1524	1601.1
averages - weight:164lbs

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Saturday May 31, 2014 #

Event: NEOC: Northfield Mountain Little Troll Cup

10 AM

O - competition race (Northfield Mountain) 1:06:58 [4] 4.87 km (13:46 / km) +289m 10:37 / km
ahr:128 max:185

Courses by Jeff on old Northfield map. Botched #2 by running too low and passing under it, then looping around before relocating off the trail below it. Lots of reentrants, none quite as distinctive as the one on the map. Lost 10 min. Went high and climbed around the cliffs to #5, found it dead on, but leg took 15 min and I think that's slower than if I had gone around the low end.

1 PM

O - competition race 28:33 [3] 3.0 km (9:32 / km) +124m 7:54 / km
ahr:141 max:160

Afternoon chase, starting well behind Phil and Bob. Had a clean run and happy but tired.

O-course Training warm up/down 44:45 [2] 2.0 mi (22:22 / mi) +149m 18:10 / mi
ahr:108 max:127

Warming up and later picking up controls.

C • control pick-up 2

Qualifier: Green - Splits

Final: Green - Splits

Friday May 30, 2014 #

11 AM

Trail Running long (Griffith Lake) 3:20:50 [3] 11.84 mi (16:58 / mi) +677m 14:24 / mi
ahr:132 max:228

Lower parking at Mad Tom Notch, over Styles and Peru Peaks on the AT to Griffith Lake. Then back on snowmobile trail and forest service road. Same run as April 18. Couple minutes slower today as I was running with a rogaine pack and had no rabbit to chase.

Wednesday May 28, 2014 #

9 AM

Road Running (Chester) 53:24 [4] 6.01 mi (8:53 / mi) +117m 8:23 / mi
ahr:162 max:195 weight:164lbs

Couple days rest so decided to run this pretty hard, ignoring the need to take it easy before the o-race tonight at Mt Tom. Shooting for sub-56, allowing for a few minutes lost on the hill back home. In fact was very pleased with the result. First hard training run in quite a while. Legs did lose their pop on the last two uphill miles.
Now to work, rest and recover before this evening.

6 PM

O - competition race (Mt Tom) 46:35 [4] 3.73 km (12:29 / km) +159m 10:17 / km

Course on lower slopes by Phil. Missed 7 by parallel error, but recognized mistake as soon as my pace count ran out and shifted to the next ridge and control, lost 45 sec.

Sunday May 25, 2014 #

10 AM

Track workout intervals (Chester HS) 27:00 2.51 mi (10:45 / mi) +7m 10:40 / mi
ahr:125 max:163

4 x 1/4's at track, aiming for 7:00/mi pace. Got there right away, then tried to keep the pace and run smoothly. Then time got a little better: 1.49, 1.44, 1.43, 1.41.
R hamstring/glute started to feel strained, so quit while running was going well.

Strength 26:53 [3] 0.29 mi (1:32:39 / mi) +2m 1:30:42 / mi

Then to rec center while still warmed up. Arm machines at 60#, except for presses at 30# (no strength there). Legs at 90#, except curls at 60# and presses at 180# on two legs, 90# on one. Front and side lunges, Russian twists with 10# x 20 reps. Inclined crunches. 10 pullups.

Been almost 2 weeks since last time on machines and felt solid on all these.

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