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Training Log Archive: kensr

In the 7 days ending Jun 11, 2017:

activity	#	time	miles		km		+m	load
O - competition	7	2:34:27	12.66	(12:12)	20.37	(7:35)		569.1
O-course Training	4	2:15:44	9.42	(14:25)	15.16	(8:57)		474.5
Trail Running	3	1:52:21	7.44	(15:06)	11.97	(9:23)		247.1
Strength	6	1:51:00	0.5		0.81			344.0
Hiking	1	1:00:00	3.1	(19:21)	4.99	(12:02)		120.0
Road Running	2	45:15	3.63	(12:28)	5.84	(7:45)	68	112.8
Track workout	1	6:00	0.75	(8:00)	1.21	(4:58)		24.0
Total	21	10:24:47	37.5		60.35		68	1891.4

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Sunday Jun 11, 2017 #

9 AM

Trail Running warm up/down (Sprint Camp Day 3 (for me) 45:00 [1] 3.0 mi (15:00 / mi)

Warmups and getting to starts.

O - competition race (Fiske Hill Lexington) 11:07 [3] 1.12 km (9:56 / km)

Preliminary sprint, 15 sec starts. Took it fairly easy.

O - competition race 17:40 [4] 2.14 km (8:15 / km)

1st sprint with 4 of us

10 AM

O - competition race 15:12 [4] 2.42 km (6:17 / km)

2nd sort. Starting to push.

11 AM

O - competition race 10:56 [4] 1.38 km (7:55 / km)

Shuffling ranking

12 PM

O - competition race 8:59 [4] 1.31 km (6:51 / km)

Yikes! No lunch break. Running hard now. Tight race with Phil, passed him when he tripped over a branch sprinting to the Go control.

O - competition race 14:12 [4] 1.9 km (7:28 / km)

Final. Got climb again on this one. Getting tired at last. Better pacing than yesterday. Also done before it got really hot.

Slept well last night for 10 hours. Knee felt fine all day today and pushed it pretty hard; fast downhills, but slow going up.

Great set of races organized by Alex and Ed over the past 4 days. Sorry I missed Thursday, but then seem to still have to work once in awhile.

Saturday Jun 10, 2017 #

7 AM

Strength 4:00 [3]

40 sit-ups, with help from Dan Max.

9 AM

Road Running warm up/down 23:00 [2] 1.5 mi (15:20 / mi)

To and from the river.

O - competition race 21:42 [4] 2.8 km (7:45 / km)

Along the Esplanade on the Charles.

10 AM

O-course Training 19:33 [3] 2.7 km (7:14 / km)

Exercise with sharp direction changes.

11 AM

O-course Training 24:27 [2] 2.42 km (10:06 / km)

Exercise using and not using the grass.

12 PM

O - competition race (Boston Common ) 17:03 [4] 2.4 km (7:06 / km)

Race around the Common tons of people and marchers for the gay pride rally.

3 PM

Track workout intervals (Moakley Beach) 6:00 [4] 0.75 mi (8:00 / mi)

Mid afternoon rest time. Did some 2 min quarters on the adjacent track. Sharp twinge in my knee on the third one so stopped there.

4 PM

O - competition race (Moakley Beach) 37:36 [3] 4.9 km (7:40 / km)

Three leg relay with Phil. Tweaked my R knee on the sod going to control 2 and had to walk for a hundred meters or so. Then started lightly jogging and it was okay with careful foot placement and not pushing at all. Slow times -- sorry, Phil -- but fun way to finish me off.

Quite tired at the end of this day

Friday Jun 9, 2017 #

10 AM

O-course Training (Boston sprint camp ) 15:48 [4] 2.0 km (7:54 / km)

Sprint practice at Franklin Park.

O-course Training 13:05 [4] 1.8 km (7:16 / km)

O-course Training 17:42 [4] 2.4 km (7:22 / km)

4 PM

O-course Training race (Farsta) 45:09 [4] 3.84 km (11:45 / km)

3 laps around the map. Off target on a couple controls for a pretty big penalty. Getting tired, too.

5 PM

Strength warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

Picking up controls.

Thursday Jun 8, 2017 #

Event: 2017 Boston Sprint Camp

5 PM

Strength (Craftsbury masters ) 40:00 [3]

Warm up
Then 3 sets 30 sec/30 sec rest
Pull ups (3x10)
Ski erg
Push ups
Lunges
Front plank
Cross jumps
Hamstring ball
Russian twists
Step ups
Dips
Squats

6 PM

Trail Running warm up/down 36:24 [3] 2.51 mi (14:30 / mi)

Wednesday Jun 7, 2017 #

5 PM

Road Running 22:15 [3] 2.13 mi (10:27 / mi) +68m 9:30 / mi

Nice run with Ruthie.

Strength 4:00 [3]

50 sit-ups

Tuesday Jun 6, 2017 #

6 AM

Note

Travel night, then bus. Got nice refund from Jet Blue/Cape Air for cancelled flight segments.

4 PM

Strength (Rec Center) 45:00

Stretches
12 pulll-ups
Lunges front, side, back w/10#
15 jackknives, pushups
Inclined sit-ups w/10#
High leg steps
Leg-ups
Dips
Leg, calf presses @180#
Ski erg 500m 2:00.8

Monday Jun 5, 2017 #

6 AM

Strength 8:00 [3]

50 sit-ups, 25 push ups, 15 flying dogs, 25 sumo squats

7 AM

Trail Running (Bryce) 30:57 [3] 1.93 mi (16:02 / mi)

Run into the hills behind the hotel. Morning wildlife: pronghorn antelope, rabbits, jackrabbits, prairie dog colony.

3 PM

Hiking (Salt Lake) 1:00:00 [2] 3.1 mi (19:21 / mi)

Up to SLC and Antelope Island on the lake. Hiked to the top of Dooley Knob overlooking the area. Buffalo and antelope nearby. Then down for a short swim in the lake.

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