Training Log Archive: kensrIn the 7 days ending Apr 22, 2017:
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Saturday Apr 22, 2017 #
Event: West Point National Meet
9 AM
Trail Running warm up/down 17:54 [1] 0.87 mi (20:35 / mi) +110m 14:46 / mi
ahr:92 max:127
O - competition race (West Point) 58:20 [4] 4.19 km (13:55 / km) +101m 12:25 / km
ahr:140 max:160
Brown course. Mislead by hazard area in front of #3, saw tape on bushes and thought they represented the same area that was on the map. That was incorrect and went past the control down the hill a little. Then searched left and right before going back up and finding it. Six min lost there. Okay until #6 which was one of several cliffs down in a thicket; 2 min there.
Good route L to #7. Also to #8 where I went down the reentrant on the R side. This was a better route than straight, as I dropped to the right elevation and cut across the contour to the flag; which in fact was on a dubious cliff amongst many big ones. To #10 over the top and down the reentrant which nicely pointed to the control. Rest were okay but slower than I'd like, although the run-in at 26 sec was fine.
Good route L to #7. Also to #8 where I went down the reentrant on the R side. This was a better route than straight, as I dropped to the right elevation and cut across the contour to the flag; which in fact was on a dubious cliff amongst many big ones. To #10 over the top and down the reentrant which nicely pointed to the control. Rest were okay but slower than I'd like, although the run-in at 26 sec was fine.
Thursday Apr 20, 2017 #
9 AM
Road Running 18:30 [3] 2.12 mi (8:44 / mi)
Short, quicker run on the rail trail.
Strength (Rec center) 30:00 [3]
Balance: dynadisk one foot, squats 2 feet
Pullups 7 w/25# extra
Leg presses 15 @ 180#, 12 @ 270#, calf presses 15 @ 270#
Incline crunches 5 w/10#, 5 no extra
Dumbbell presses 15 & skull crushers 15 w/10#
Ski erg 500 m increasing tempo 40->70 2:21
Abs/Ads usual 15 reps
Sumo squats 15 @ 25#
Pullups 7 w/25# extra
Leg presses 15 @ 180#, 12 @ 270#, calf presses 15 @ 270#
Incline crunches 5 w/10#, 5 no extra
Dumbbell presses 15 & skull crushers 15 w/10#
Ski erg 500 m increasing tempo 40->70 2:21
Abs/Ads usual 15 reps
Sumo squats 15 @ 25#
6 PM
O-course Training race (Norwattak) 1:02:27 [3] 4.46 km (14:01 / km) +211m 11:20 / km
Training course by Steve. Didn't push too hard with races this weekend at West Point. Goofed by pulling up short going to #6 and looping back almost to the prior control to relocate. That was 11 min lost.
Wednesday Apr 19, 2017 #
5 PM
Strength (Skiing strength) 40:00 [3]
Day 2 Core, 2 sets:
Mountain climbers 50
Burbees with vertical jump 10
Core hold with shoulder press 3# 25
Leg side raises balanced on other leg 15 each side
Shadow boxing with 3# dumbbells 100
V-ups 20
Bicycle crunches 100
Mountain climbers 50
Burbees with vertical jump 10
Core hold with shoulder press 3# 25
Leg side raises balanced on other leg 15 each side
Shadow boxing with 3# dumbbells 100
V-ups 20
Bicycle crunches 100
Tuesday Apr 18, 2017 #
Strength (Skiing strength) 30:00 [3]
Never too early to start on next year's downhill conditioning
Day 1 Legs, Quads and Glutes, 3 sets x 15 reps:
Classic squats 46#
Lunges 10#
Kettle ball sumo squats 20#
Wall sit 1 min
Box jumps 19" (12 reps)
Day 1 Legs, Quads and Glutes, 3 sets x 15 reps:
Classic squats 46#
Lunges 10#
Kettle ball sumo squats 20#
Wall sit 1 min
Box jumps 19" (12 reps)
Monday Apr 17, 2017 #
10 AM
Trail Running long (Danby Road) 2:25:36 [3] 8.31 mi (17:31 / mi) +264m 15:57 / mi
ahr:112 max:131
Planned on a long, easy climb on dirt roads and then a finish coming back downhill. Danby/Mt Tabor Road was perfect, except it still is covered with ice. Turned off after 100 m onto the Catamount Trail and ran that, which I found to be a mix of snow and mud. After 3 miles, back on the Danby Road and ran that to the marsh. Upper section of road better, still 10% was covered with slippy ice, which would have been fine with studded o-shoes, but not slick running shoes.