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Training Log Archive: kensr

In the 7 days ending May 8, 2016:

activity # timemileskm+mload
  O - competition1 2:17:42 8.14(16:55) 13.1(10:31) 219413.1
  Road Running2 1:25:29 7.5(11:24) 12.07(7:05) 120206.4
  Track workout1 42:00 3.25(12:55) 5.23(8:02) 15108.0
  Road Race1 26:01 3.13(8:19) 5.04(5:10) 19117.1
  Strength1 5:0022.5
  Total5 4:56:12 22.02 35.44 373867.1
averages - weight:163lbs

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Sunday May 8, 2016 #

11 AM

O - competition race (Billygoat Townsend MA) 2:17:42 [3] 13.1 km (10:31 / km) +219m 9:42 / km
ahr:151 max:185

Billygoat on a damp, cloudy day. Nice course by Ed and Alex. Good legs avoiding the really thick laurel areas.

Took an early skip 2 to get ahead of the pack and let faster runners catch and pass later on. Kept me moving well. Most of the course with Phil followed by Jim and Rich. I did a lot of the leading and only screwed up badly on 12 where we were right of the line and went a little past before doubling back for 3 or 4 min lost. Otherwise happy with the nav which was pretty straight forward.

We lost time towards the end with the trails runs; I'm just not able to move too fast now and Phil is borderline lame. Took the long trail route to 20 which probably cost us several minutes.

Fun day in the woods.

Saturday May 7, 2016 #

8 AM

Road Running warm up/down 25:00 [1] 1.5 mi (16:40 / mi)

Road Race race (Grace Cottage 5K) 26:01 [4] 3.13 mi (8:19 / mi) +19m 8:10 / mi
ahr:175 max:202 weight:164lbs

Good out and back course. Slight climb on the way out and down on return. Legs felt heavy and not moving well for the first half. Considerably better coming back.
Splits: 13.53, 12.09

Thursday May 5, 2016 #

Note

Signed up for summer masters program at Craftsbury. Kind of distant and inconvenient location, but will be in the area for work so just have to schedule things on the same day. Also chance to see Adrian regarding the world masters races.

Wednesday May 4, 2016 #

9 PM

Strength 5:00 [4]

Hamstring eccentric exercises. Planned 2 sets x 6, but got a cramp at #5 of the first set. Enough for today. Can feel improvement with each session.

Tuesday May 3, 2016 #

4 PM

Track workout intervals (GMHS) 42:00 intensity: (36:00 @2) + (6:00 @5) 3.25 mi (12:55 / mi) +15m 12:44 / mi
ahr:144 max:185

Long day tomorrow, so slipped intervals in today. Planned 2 x 200, 2 x 400 and maybe 800's, but felt a little heavy and skipped the longer intervals.
54, 50, 1.48, 1.47, 43, 44

Monday May 2, 2016 #

Note

Entered Birkie and Korte for next year. Now just need snow.
10 AM

Road Running 1:00:29 [3] 6.0 mi (10:05 / mi) +120m 9:29 / mi
ahr:157 max:200 weight:162lbs

Started out in a drizzle, ended up rain, but before the downpour. Felt perky after reading up old logs of races in the 80's, so went out at a good pace. Somehow wasn't in the 6 min/mile range, fun non-the-less and despite glasses fogging up. Feel healthy about gradually building mileage.

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