Training Log Archive: kensrIn the 7 days ending Oct 22, 2011:
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Saturday Oct 22, 2011 #
9 AM
Trail Running warm up/down 7:03 [2] 0.02 mi (5:54:34 / mi) +30m 1:02:20 / mi
O - competition race 58:08 [4] 5.07 km (11:28 / km) +123m 10:13 / km
Errors 5, not far enough; 8, off to R slightly; and another at end, too hasty.
Friday Oct 21, 2011 #
Event: US S/M/L Champs 2011 & WRE
2 PM
Road Running (Chester) 28:27 [2] 2.73 mi (10:26 / mi) +65m 9:43 / mi
Around Chester with Ruthie.
Thursday Oct 20, 2011 #
Strength 20:00 [3]
Quickee strength workout at 2/3 reps: 3 sets x 20
Pullups 3 x 6
Then off to dinner out.
Pullups 3 x 6
Then off to dinner out.
Wednesday Oct 19, 2011 #
3 PM
Road Running (Berlin Pond) 42:26 [3] 4.93 mi (8:36 / mi) +107m 8:04 / mi
In Montpelier so stopped and did a lap around the pond. Thought this was flat, but turned out to have some hills. Good push.
Tuesday Oct 18, 2011 #
12 PM
Roller skiing (Route 11) 1:00:00 7.57 mi (7:56 / mi) +239m 7:13 / mi
Strength drills and intervals x 20 up shallow hill. V1, V2, DP, single pole, no pole.
Monday Oct 17, 2011 #
Strength 40:00 [3]
Core, arms, legs 3 x 30
Pullups 3 x 8
Pullups 3 x 8
Sunday Oct 16, 2011 #
Event: NEOC: Norwottuck
10 AM
O - competition race (Norwottuck) 3:29:53 [4] 13.79 km (15:13 / km) +617m 12:26 / km
Roller skiing didn't happen this morning, so to make the trip worthwhile, decided to do the 10k blue course.
First 5 controls went very well. Missed a trail jct most of the way to 6, and then guessed where I was when I headed off thru green to the control. Looped around a couple times, just missing the control, and then relocated off where a small pond would be if there were a small pond there; 21 min lost.
Ok then to 10, past the control location if the control were where it would be if the control were there. Then looped back to find Ian moving the mislocated control to where I had been looking a few minutes earlier. 6 min lost.
Again, no problems thru 13, then disaster: clipped a small sapling too close and a twig slipped under my glasses and flipped them off into the leaves. Hands and knees searching inch by inch around the drop zone. Truly can't see without them, so this was cause for serious concern. After 15 minutes, finally connected and sight was restored. Know I should have some bright marker attached to them, but have used contacts for so long, never gave it much thought.
After that legs had tightened up and I lost focus. Went too far R going up the hill to 16 and climbed way too high.
Physically strong for the first 2-1/2 hours, then felt fatigue. Could have used another gu a little before then. Fun to be on a 1:15 map again. Had no trouble reading detail. Pace count and compass was good most of the time.
Pretty starved after all that, so hit Bubba's on the way home for a pig-out.
First 5 controls went very well. Missed a trail jct most of the way to 6, and then guessed where I was when I headed off thru green to the control. Looped around a couple times, just missing the control, and then relocated off where a small pond would be if there were a small pond there; 21 min lost.
Ok then to 10, past the control location if the control were where it would be if the control were there. Then looped back to find Ian moving the mislocated control to where I had been looking a few minutes earlier. 6 min lost.
Again, no problems thru 13, then disaster: clipped a small sapling too close and a twig slipped under my glasses and flipped them off into the leaves. Hands and knees searching inch by inch around the drop zone. Truly can't see without them, so this was cause for serious concern. After 15 minutes, finally connected and sight was restored. Know I should have some bright marker attached to them, but have used contacts for so long, never gave it much thought.
After that legs had tightened up and I lost focus. Went too far R going up the hill to 16 and climbed way too high.
Physically strong for the first 2-1/2 hours, then felt fatigue. Could have used another gu a little before then. Fun to be on a 1:15 map again. Had no trouble reading detail. Pace count and compass was good most of the time.
Pretty starved after all that, so hit Bubba's on the way home for a pig-out.