Training Log Archive: kensrIn the 7 days ending May 18, 2015:
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Sunday May 17, 2015 #
Event: NEOC: Mt. Tom
10 AM
Trail Running warm up/down 16:00 [2] 0.6 mi (26:39 / mi)
O - competition race (Mt Tom - Red) 1:37:03 [4] 7.79 km (12:28 / km) +372m 10:04 / km
Good run, few minor mistakes costing a minute or two each. Missed 1 and 15 features kind of hidden, but fair. Happy with a couple clean nav routes using the contours. Hit 3 thru 9 nicely, then not sure about position climbing up to 10, turns out I was right on target. Almost skipped 13 heading to 14, but realized just in time when I was up near the control.
Strong workout. Probably the best run at Mt Tom in a long time.
Thanks Phil for the courses!
Strong workout. Probably the best run at Mt Tom in a long time.
Thanks Phil for the courses!
Saturday May 16, 2015 #
11 AM
Track workout intervals (Chester HS) 12:00 1.2 mi (10:00 / mi) +14m 9:40 / mi
Hike around the HS trail cleaning up fallen branches and trees. Then since I was there ran some laps on the track. Looking at 4 intervals getting down around 1.45. Hit 1.51 on the first and 1.41 on the second, so stopped there to feel fresh for Mt Tom tomorrow.
Friday May 15, 2015 #
3 PM
Trail Running (Kingdom Valley) 1:06:00 [2] 3.21 mi (20:34 / mi) +176m 17:34 / mi
Around the trails and then over to the neighbors.
Thursday May 14, 2015 #
Note
Got a cortisone shot in the shoulder to settle down the recent inflammation. Ortho thinks I may have torn the teres muscle, which was of the few left in the R shoulder. Prognosis not good for xc poling. May end up with one-arm technique.
Wednesday May 13, 2015 #
5 PM
O-course Training warm up/down 10:39 [2] 0.47 mi (22:40 / mi) +10m 21:20 / mi
O - competition (Cemetery Hill) 48:49 [4] 4.54 km (10:45 / km) +95m 9:44 / km
Fun training by Phil. Biggest task was to avoid taking short cut thru anything close to green -- lots of briars.
A few small bobbles -- shouldn't happen here as I've run before and should know where the map isn't quite true. Overshot 2 and had to double back. Not a smart route to 3, too much on windy little trail, messy to 6, but everyone had that. To 12 slow going thru skunk cabbage, too far L to 13 and had to relocate. So lots of time pissed away.
A few small bobbles -- shouldn't happen here as I've run before and should know where the map isn't quite true. Overshot 2 and had to double back. Not a smart route to 3, too much on windy little trail, messy to 6, but everyone had that. To 12 slow going thru skunk cabbage, too far L to 13 and had to relocate. So lots of time pissed away.
O - competition (Sprint) 21:58 [4] 2.41 km (9:06 / km) +57m 8:08 / km
Around the frisbee golf course. Okay except for 8 where I turned L at the main trail crossing and ran that for a bit -- oops!