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Training Log Archive: kensr

In the 7 days ending Apr 27, 2015:

activity # timemileskm+mload
  O-course Training1 2:15:38 3.45(39:19) 5.55(24:26) 222135.6
  O - competition1 1:33:19 4.48(20:50) 7.21(12:57) 107280.0
  Road Running2 1:20:41 6.45(12:31) 10.38(7:46) 56200.9
  Trail Running2 1:09:23 2.56(27:06) 4.12(16:50) 14681.9
  Strength2 59:28 0.33 0.53 11178.4
  Road Race1 26:04 3.05(8:33) 4.91(5:19) 46117.3
  Total6 7:44:33 20.32 32.7 588994.0
averages - weight:160lbs

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Monday Apr 27, 2015 #

12 PM

O-course Training (Northfield MA) 2:15:38 [1] 3.45 mi (39:19 / mi) +222m 32:45 / mi

Checking control locations for training next Wed evening 5/6. Come try a choice of courses!
4 PM

Strength (Rec center) 40:00 [3]

Balance
Incline crunches, roller wheel
Legs on machines 40/70, then 30/60 on extensions, 70 curls, squeeze 200, spread 120
Shoulder pecs
Ski erg 2.30, 1.58 x 500
10 flights stairs

Sunday Apr 26, 2015 #

11 AM

Trail Running warm up/down 12:31 [2] 0.62 mi (20:11 / mi) +43m 16:37 / mi

O - competition race (Bear Brook NH) 1:33:19 [3] 7.21 km (12:57 / km) +107m 12:03 / km
ahr:161

Red course
Try a longer course in the woods. Nav straightforward, controls good except for very last, thrashing thru thick stuff to find it. Oh well, excellent day in the woods. No mistakes, modest pace.

Saturday Apr 25, 2015 #

9 AM

Road Running warm up/down 28:50 [2] 1.72 mi (16:46 / mi) +10m 16:27 / mi

Road Race race (Rutland Hospital 5K) 26:04 [4] 3.05 mi (8:33 / mi) +46m 8:10 / mi
ahr:166

Another test run and speedier workout. Doing 5K's seems more pleasant than beating myself up trying to jack up the pace on solo runs. The $20 charity runs are okay, but some are increasing the price to unpleasant levels. And not even a map.

Felt okay, but into a slower than satisfactory pace early on. Gradually improving this month, but ran same race 5 years ago in 22.46. Clearly a ways to go: leg recovery vs slowing with time and shortfall of running miles.

Road Running warm up/down 12:21 [2] 0.72 mi (17:09 / mi) +16m 16:02 / mi
ahr:125 max:150

Thursday Apr 23, 2015 #

6 PM

Trail Running (Kingdom Valley) 56:52 [1] 1.94 mi (29:19 / mi) +103m 25:11 / mi
ahr:111 max:211

Trails, soft wet conditions.

Tuesday Apr 21, 2015 #

11 AM

Road Running 39:30 [3] 4.01 mi (9:51 / mi) +30m 9:38 / mi
ahr:132 max:188 weight:160lbs

First mile slow and easy, then rolled into a comfortable pace. Definitely feeling stronger on the runs and can amp up the speed (slightly) as desired. HR bogus.

Strength (Rec center) 19:28 [3] 0.33 mi (59:00 / mi) +11m 53:36 / mi
ahr:125 max:170

Balance. 5 flights stairs.
Ski erg 500m warmup, then 500m 1.55.

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