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Training Log: kensr

In the last 7 days:

activity # timemileskm+mload
  O - competition1 10:12:24 24.34(25:10) 39.17(15:38) 13371837.2
  Strength1 1:37:521c195.7
  Road Running2 1:17:47 5.95(13:04) 9.58(8:07) 28191.4
  Total4 13:08:03 30.29 48.75 13651c2224.4
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Tuesday Dec 7 #

3 PM

Road Running 35:51 [3] 3.0 mi (11:57 / mi) +14m 11:47 / mi
ahr:146 max:158

Getting stiffness out of legs. As I went along, I felt better and picked up the pace.

Monday Dec 6 #

1 PM

Strength (Trainer) 1:37:52 [2]
ahr:82 max:134 1c

Stiff & sore from run, climbs and a few falls.

Warm up rolls, stretches.
Light plyos: jumps up and down, split squats, squat jumps.
Lifts: squats 75#, calf raises 75#, rows 40#
Hip bridges on ball and on sliders

Felt better afterwards

Saturday Dec 4 #

7 AM

O - competition 10:12:24 [3] 24.34 mi (25:10 / mi) +1337m 21:30 / mi
ahr:102 max:157

Good rogaine style run with Charlie in the Catoctins. Made a mistake in the 6 control maze by not planning ahead in the chaos of mtn bike trails, not all of which were mapped. Spent an hour and half in there and covered 3.8 km. Could have done it in 1.2 km and probably 20 min. Ended up overtime and lost 13 of our 29 points.

Felt good running for the first 5 hours and then my lack of decent distance training slowed us down some -- pretty much after the maze.

Thursday Dec 2 #

8 AM

Road Running 41:56 [2] 2.95 mi (14:13 / mi) +14m 14:00 / mi
ahr:117 max:151

Rail trail with 2" new snow. Slippery so took it easy.

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Training Targets

Dec 1–31 (31d)
Total [1-5]40:00:00
actual:13:48:3134%
projected:61:09:09152%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
70mi
actual:34.1mi48%
projected:150.9mi215%
X-C Skiing
+ Classic XC Ski [1-5]
100km
Strength [1-5]5c
actual:1c20%
projected:4c80%

Jan 1 – Dec 31 (365d)
Total [1-5]450:00:00
actual:402:52:2789%
projected:431:13:4495%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
900mi
actual:670.4mi74%
projected:717.6mi79%
Track workout [1-5]30c
actual:21c70%
projected:22c73%
Strength [1-5]60c
actual:84c140%
projected:90c150%

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