Training Log Archive: kensr

Event: WCOC Gay City State Park
 

Red course. Nice course by Jim and Rich. Ran it hard because I'm skipping the Sunday race for a workout and ski swap up in Craftsbury.

On line thru 4 and then took the R side down the marsh to 5, which was stupid, because I had to thrash thru some swamp brush and was too far L, but thought I was R and turned the wrong way to find the flag. Corrected but lost 2 min on the wrong turn and another 2 on the bad route choice. Then went R on the way to 6 even though I had been on the right track and had to loop around after I lost confidence in my location. 4 min on that, too.

Annoyed at all of this and ran fast and true for the rest of the course, which was good. Used the stone walls as attack points all thru 8 to 12 and moved well.

Satisfied with the running. Not much in the way of climb, so need more preparation for Phil's course in a couple weeks.

RED - Splits

Warmup and then 5 x 4 min L4 hill runs with poles. Jog down for recovery.

Circuit training. 10 reps of each exercise thru the series, then repeat, dropping the last exercise. So ended up doing:

100 situps
90 squats
80 pushups
70 supermans
60 lunges
50 dips
40 mountain climbers
30 kayakers 10#
20 dumbell lifts 10#
10 v-ups

Then arm burners for 3 or 4 min, and 9 pull ups just for fun.

L thigh was stiff when I started, due to a fall yesterday loading a big rock into the tractor bucket. Slipped on muddy ground and wanged the leg as I fell over the bucket rim with my foot jammed under the tractor. Seemed to loosen up with the workout, will see how it goes tomorrow.

Ran the brown course again from NAOC. Good travel over to 5, although there was a segment in the middle where I only generally knew where I was. Came past the empty pond 200m short of the control and zeroed right in. Spent a little time rehanging the tape a 6, which I had hung short. Never saw the tape for 8, which I knew was questionable, but nailed the control at the end of the old track.

Didn't run hard and was 11 min faster than my race time.

C • Not running hard 2

Warm up with Ruthie, then 2 miles at 9.35 pace, recovery for 10 min and 2 miles back at 9.29 pace and cool down. Pushed pretty hard and was looking to be faster, but that's what we got.

Then inside for work on balance and specific strength: pull ups (8), thigh adductors and abductors, wrist rolls, skip rope 74.
Ski erg 1000m, 4.11 (faded on this), plus another 2 min cool down