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Training Log Archive: kensr

In the 7 days ending Oct 18, 2020:

	activity	#	time	miles		km		+m		load
	Hiking	2	2:59:21	2.81	(1:03:50)	4.52	(39:40)	184		179.4
	Road Running	2	2:12:30	9.36	(14:09)	15.06	(8:48)	87		397.5
	Strength	1	1:45:00						1c	315.0
	Trail Running	1	1:30:19	1.92	(47:02)	3.09	(29:14)			90.3
	Track workout	1	41:52	3.46	(12:06)	5.57	(7:31)	2	1c	125.6
	Total	7	9:09:02	17.55		28.24		273	2c	1107.8
averages - weight:163lbs

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Sunday Oct 18, 2020 #

7 AM

Road Running 38:30 [3] 3.02 mi (12:45 / mi) +19m 12:30 / mi
ahr:156 max:170

Nice clean 28F morning.

2 PM

Trail Running (Craftsbury) 1:30:19 [1] 1.92 mi (47:02 / mi)
ahr:103 max:140

Runs between biathlon shooting.

Saturday Oct 17, 2020 #

6 AM

Road Running 1:34:00 [3] 6.34 mi (14:50 / mi) +68m 14:21 / mi
ahr:77 max:98

Heavy rain overnight. Casual daybreak run at tail end sprinkles.

Friday Oct 16, 2020 #

7 AM

Hiking 6:10 [1] 0.19 mi (32:26 / mi)
ahr:85 max:93

Laps around the pond to measure distance of various options. See comment discussion below.

Birkie has announced their plans for the Feb races: the Birkie and Korte can be raced any of days Wed 2/24 thru Sun 2/28 with skate technique Wed, Thurs and Sat, and classic Fri and Sunday. The races will all start and finish in Telemark, no skiing up Main St, Hayward. Waves each day will be limited to keep crowding sparse.

So which day will have the best conditions? Any long range forecasts?

Or you can just stay home and do it virtually.

C • virtual birkie 7

11 AM

Hiking (Killington) 2:53:11 [1] 2.62 mi (1:06:06 / mi) +184m 54:16 / mi
ahr:98 max:143

AT/LT trail corridor monitoring. Beautiful sunny fall day. Bushwacked along the western property line for the trail corridor. Open hardwood forest, rocky footing. Checking monuments, witness trees, repainting blazes, replacing survey tape marking where needed. Found encroachment out by Rte 4, but not serious.

Wednesday Oct 14, 2020 #

6 AM

Track workout warm up/down 14:39 [3] 1.0 mi (14:39 / mi) +2m 14:35 / mi
ahr:100 max:137

Track workout intervals (Chester HS) 4:42 [3] 0.53 mi (8:52 / mi)
ahr:128 max:142 1c weight:163lbs

Moderate track intervals. Taking it easy on my achy R glute, ran CCW to reduce stress on it as well as less than full effort.
200's: 1.03, 59
400: 2.08

Track workout warm up/down 22:31 [3] 1.93 mi (11:40 / mi)
ahr:152 max:174

Chugged around a few more laps experimenting with stride.

Monday Oct 12, 2020 #

3 PM

Strength (Trainer) 1:45:00 [3]
1c

Warm up and stretching, then weekly session with Adam. Continued afterwards with some followup exercises. Avoided loading the glutes as my R glute has been sore and weak since doing jump lunges last Monday. Plenty of other muscles to work.

Also ski erg 3 x 500m, 2.12 best.