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Training Log Archive: kensr

In the 7 days ending Oct 19, 2017:

activity	#	time	miles		km		+m				load
Trail Running	6	4:18:22	15.78	(16:23)	25.39	(10:11)	767				839.2
Strength	4	3:10:00									570.0
Stretching	10	2:08:00									17.0
Hiking	1	1:40:00	4.06	(24:38)	6.53	(15:18)	298				200.0
O - competition	2	1:39:55	4.83	(20:40)	7.78	(12:51)	122	10 /	11c	90%	399.7
Bicycling	1	1:11:50	9.85	(7:17)	15.86	(4:32)	216				215.5
Roller skiing	1	56:15	6.17	(9:07)	9.93	(5:40)	45				168.8
O-course Training	1	45:03	2.28	(19:46)	3.67	(12:17)	93				180.2
Total	23	15:49:25	42.97		69.16		1541	10 /	11c	90%	2590.3
[1-5]	14	13:50:25

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Thursday Oct 19, 2017 #

7 AM

Stretching 8:00 [0]

9 AM

Strength (Exercise class) 45:00 [3]

10 pull-ups and regular class

1 PM

Trail Running warm up/down 4:22 [2] 0.3 mi (14:33 / mi)

O-course Training 45:03 [4] 3.67 km (12:17 / km) +93m 10:54 / km
ahr:137 max:153

Reran Brown X from Sunday. Much improvement. Corrected my error on #7, ran down the brook and turned right at the cut to the control location, making the leg 15 min faster. Was almost 2 min slower on the first long leg to #3, just not hammering the trail run as hard, but matched my FTD on the other long leg to 10. Also picked up time on other legs, but not all.

Overall, the 45 min run seems to have beaten the course best by 3+ min.

C • Nice 2

Trail Running warm up/down 19:11 [2] 1.21 mi (15:51 / mi)

5 PM

Trail Running warm up/down 7:59 [3] 0.49 mi (16:12 / mi) +5m 15:42 / mi

Off to Craftsbury for more.

Strength (Masters Group) 50:00 [3]

Mix of body exercises:
50 dips
50 push-ups
50 sit-ups
40 superman
200 squats
300 lunges
30 dead bugs
11 pull-ups

Sunday - Brown X - Splits

Wednesday Oct 18, 2017 #

7 AM

Stretching 17:00 [0]

Stretches plus squats and lunges

8 PM

Stretching 10:00 [0]

Tuesday Oct 17, 2017 #

9 AM

Strength (Exercise class) 45:00 [3]

1 PM

Trail Running long 2:37:14 [4] 9.62 mi (16:21 / mi) +553m 13:52 / mi

Got an okay from PT this morning for more aggressive training: explosive jumps, hill sprints, steps jumps. So figured my favorite trail run was in order.
Hard run on the AT to Griffith Lake and back on the forest service road. Working on the uphills. Cut loose coming down the road and hit the hamstring hard. Right leg pretty achy.
Surprised and pleased the run was 40 sec faster than my best previous time last year.

5 PM

Stretching 19:00 [0]

Hips and legs. Heel drops. Then ice.

Monday Oct 16, 2017 #

7 AM

Stretching 12:00 [0]

Stretches, squats, lunges

10 AM

Bicycling 1:11:50 [3] 9.85 mi (7:17 / mi) +216m 6:50 / mi

Around Pleasant Valley loop with Ruthie.

1 PM

Roller skiing 56:15 [3] 6.17 mi (9:07 / mi) +45m 8:55 / mi

Windy. Legs tired for this. Road sections are cracked and tricky. Need to find a better spot.

5 PM

Stretching warm up/down (Rec center) 21:00

Standard 7 hip and leg stretches x 4 times each. Then ski erg warm up and balance work. 10 pull ups.

6 PM

Strength (Rec center) 50:00 [3]

Followed by exercise class. Legs and ab work, squats, lunges, machines. Can't stay tired forever. Ab wheel x 20.

Sunday Oct 15, 2017 #

6 AM

Stretching 10:00 [0]

9 AM

Trail Running warm up/down 20:15 [2] 1.03 mi (19:43 / mi) +46m 17:18 / mi

Warmup with a few pickups after squats and lunges.

O - competition race (Boulder Dash) 1:00:14 [4] 4.68 km (12:53 / km) +122m 11:23 / km

Brown X day 2.

Slow to get into map, looked for #1 a little early and then realized I had to be past the stream. Good on the lo0ng leg to #3, took the trail to the south and then cut across the last 250 m. Missed a little right on #4 and #6.

Saved the big error for #7. Used the big trail to cut north 75 m before going in, that dropped me too far down the hillside. Looked and then relocated once up towards the trail to the east, but had looked low. Looped around below it until I ultimately hit #8 and cut back up, again looking low. Mistakes were not going straight for it to begin with, and forgetting the 1:7.5 scale flattens the contours -- I was looking at the bottom of the hill and not half-way up it. Also hadn't paid enough attention to the details on the way in. It all cost me 15 minutes and blew the day.

The next 5 controls to the end were very fast, but you can't make up that kind of loss. 9th on the course today, kept the win for the weekend on M-65.

Despite the sloppy goof, felt positive about the races. Pulled off some fast running in the woods. Showed a number of really good legs and had a great day Saturday. Starting to find some fast twitch muscle cells.

11 AM

Trail Running warm up/down 19:21 [2] 1.13 mi (17:11 / mi) +47m 15:13 / mi

8 PM

Stretching 10:00 [0]

Sunday - Brown X - Splits

Saturday Oct 14, 2017 #

6 AM

Stretching 11:00 [0]

4 sets stretches

9 AM

Trail Running warm up/down 30:00 [2] 2.0 mi (15:00 / mi) +116m 12:43 / mi
ahr:117 max:168

10 AM

O - competition race (Burnt Mtn Boulder Dash) 39:41 [4] *** 3.1 km (12:48 / km)
max:168 spiked:10/11c

Brown X day 1. Good clean, hard run. Read terrain and features well. Started easy and sped up as I went along. Straight line except took the trail route to 4. Slipped to the left on 9 and ended up lost amongst cliff faces and knolls. Knew my distance from pace count and spotted my position relative to the curve in the road ahead. Determined I was a little west of the control and jogged 50 m over to the location. Lost 2-1/2 minutes.

Came out with the best time on course by about 5 min.

1 PM

Hiking (Tomasso Forest) 1:40:00 [2] 4.06 mi (24:38 / mi) +298m 20:03 / mi

Back to Chester and off to a potential conservation acquisition. Led a group around some of the trails as a photographer shot video of us and the terrain. Could be nice O venue in the future.

10 PM

Stretching 10:00 [0]

Saturday - BrownX - Splits

Friday Oct 13, 2017 #

Event: UNO Boulder Dash

Note

Rest day.
Temp in the high 20's last night, frost on grass. Picked the Seyval this morning as it's done getting ripe and the yellow jackets are after it. Not as much as last year, but sugar content is higher.

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