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Training Log Archive: kensr

In the 7 days ending May 22, 2016:

activity # timemileskm+mload
  Trail Running1 2:37:53 9.73(16:14) 15.66(10:05) 558473.6
  Road Running3 1:18:27 8.38(9:22) 13.49(5:49) 100261.2
  Strength5 1:05:55 1175.3
  Hiking1 1:00:00 2.22(27:00) 3.58(16:47) 18760.0
  O - competition2 43:00 2.57(16:42) 4.14(10:23) 155258.0
  Track workout1 35:30 3.26(10:53) 5.25(6:46) 799.7
  Total12 7:20:45 26.17 42.11 10081327.8

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MoTuWeThFrSaSu

Sunday May 22, 2016 #

Hiking 1:00:00 [1] 2.22 mi (27:00 / mi) +187m 21:24 / mi

Group tour around the Town Forest trail. Nice crew of sedate hikers. Looked at trees, vernal pools, porcupine wobbling its way up a big oak. Back just before some rain.
4 PM

Strength (Hamstring extensions) 8:00 [3]

2 sets x 10

Saturday May 21, 2016 #

3 PM

Trail Running long 2:37:53 [3] 9.73 mi (16:14 / mi) +558m 13:46 / mi
ahr:132 max:179

Good day for a long trail run over Styles and Peru Peaks on the AT. Recent trail work to improve drainage. Footing takes effort going up and attention coming down. Return on the forest track was wet in places, then final segment on gravel road was fast downhill. Quite a bit faster than previous times on the route.

Thursday May 19, 2016 #

7 PM

Track workout intervals (GMUHS) 35:30 intensity: (28:20 @2) + (7:10 @5) 3.26 mi (10:53 / mi) +7m 10:49 / mi
ahr:133 max:165

At the track late afternoon and sat in the car as a shower came down. Skipped the workout and went home for dinner. After dinner came back and gave it a shot. Managed 4 x 400's without losing dinner nor stepping on the red efts crossing the damp lanes. Not super fast, but good to get speed work in.
1.57, 1.48, 1.46, 1.42

Wednesday May 18, 2016 #

4 PM

Road Running 19:52 [4] 2.09 mi (9:30 / mi) +69m 8:37 / mi
ahr:144 max:163

Short since my achilles hurt last night after driving home from Mt Tom. That said I decided to run at my new amped up training pace, under 10 min pace for that route and its hills. Snuck under and about 6 min faster than my usual easy run on Cummings.
9 PM

Strength (Hamstring extensions) 5:00 [3]

2 sets x 8

Tuesday May 17, 2016 #

5 PM

Road Running warm up/down 3:58 [2] 0.29 mi (13:35 / mi) +13m 11:56 / mi
ahr:114 max:129

O - competition race (Mt Tom) 25:49 [5] 2.57 km (10:03 / km) +104m 8:22 / km
ahr:145 max:158

Longer sprint. Head-to-head with Ed for much of the way. We went opposite directions to 5, I cut across the marsh and he went to the bridge. My route was dry and faster. Once on land i saw two bears right ahead of me going up the hill towards the control. I shouted and waved my hands, hoping to scare them on to charge into Ed coming up the other side. They were too quick, by the time Ed arrived the bears were gone. Took the R fork to 6, it was slower and fell behind there. We both skipped 9 and came in together.
6 PM

O - competition 17:11 [5] 1.58 km (10:54 / km) +51m 9:23 / km
ahr:143 max:156

A little rest and then off on the short sprint. Ran across the creek to 1, but cut left too soon and fell behind in the end of the marsh. Then ran the trail to 2, which was stupid and slow. Straight to 3 and 4 which was okay, and also to 5 which was not. Should have run around to 5. Not quite enough energy left for this one, went slower on the hills.

Fun evening of training and racing on nice courses by Phil, and a good dinner after.

Monday May 16, 2016 #

11 AM

Road Running tempo 54:37 [3] 6.0 mi (9:06 / mi) +18m 9:01 / mi
ahr:114 max:180

I downed a gu and headed out determined to run a decent pace sub 10 min/mi. Like somebody flipped a switch, I was off much faster and was under 9 min pace until I got hit by a blustery headwind on the way back.
Pleased the legs are finally showing a little promise.
12 PM

Strength (Rec center) 17:55 [3] +1m
ahr:116 max:158

Balance and machine work after the run
Ski erg 500 m 1:57.8
Pull ups, hard to lift L arm up to bar, but did 8 anyway
4 PM

Strength 30:00 [2]

A couple hours of bucking downed trees from wind storms. One was a yellow birch so I cut it for firewood. Rest are pines -- some former crop trees :(
More to go.
10 PM

Strength 5:00 [4]

2 sets x 8 hamstring extensions

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