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Training Log Archive: kensr

In the 7 days ending Dec 4, 2011:

activity # timemileskm+mload
  Road Running2 2:22:01 14.14(10:03) 22.76(6:14) 290391.0
  O - competition2 2:15:04 8.53(15:50) 13.73(9:50) 390511.6
  Strength2 1:40:00180.0
  X-C Skiing1 1:12:00 7.1(10:08) 11.43(6:18) 7209.0
  Roller skiing1 1:06:37 8.8(7:34) 14.16(4:42) 147199.9
  Trail Running1 1:05:00 2.73(23:48) 4.39(14:48) 244142.5
  Total8 9:40:42 41.3 66.47 10781633.9
averages - weight:159lbs

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Sunday Dec 4, 2011 #

8 AM

Road Running warm up/down 43:00 [2] 3.73 mi (11:32 / mi) +80m 10:48 / mi

Around the course checking out the hills.

Road Running warm up/down 7:01 [2] 0.64 mi (10:58 / mi)

Later with Boris and Greg B to start from Phil's.

Road Running race (Hot Chocolate 5k NHampton) 23:19 [4] 3.14 mi (7:26 / mi) +63m 6:59 / mi

Nice race! Start with short climb up to main drag, then gradual grade. Down after 0.8 mile, across river and short up. Onto campus and short up. Final short up to Rte 9 and then all down to finish. Felt good throughout, maxing on climbs.

Splits 7:39, 7:12, 7:38, :50

Road Running warm up/down 10:00 [1] 0.6 mi (16:40 / mi) +26m 14:41 / mi

Saturday Dec 3, 2011 #

11 AM

O - competition race (Cemetery Hill Northampton) 35:58 [4] *** 3.91 km (9:12 / km) +76m 8:23 / km

Morning sprint, long. Clean thru 15, then made bad turn on trail and had to backtrack 10m. Wrong angle out of 16 and went L to dark green. Looked a little and saw Lori at control and corrected. Lost 30 sec.

O - competition race 34:57 [4] *** 4.17 km (8:23 / km) +73m 7:43 / km

Sprint final. Down spur to 1, happy with that. Around R to 4, false start into green and swamp twice, then finally around to backside and came in thru lagoon. Water shin deep, but cold. Out same way, lost three minutes on that. Okay until 10, slowed in briars. Then out in field looking for 12 and could not spot hole. Luckily someone else stumbled by and saved me from spending the afternoon on it. 60 sec there. Rest okay.
6 PM

O - competition race (Mt Tom) 1:04:09 [3] *** 5.65 km (11:21 / km) +241m 9:22 / km

W Mass night-o Champs. Fun course by Ali. First 6 controls easy to spot from trail, although I jumped off too early to 3 on the false hilltop and had to go up further to get it. Then 7 was a shot along the long saddle above the smooth hillside. 8 was further into the depths of darkness, but easy nav around the big hilltop. 9 further around the hill and 10 N down the grade. Picked up Phil there, who had headed to points unknown after 8 on a 180 bearing error. Together back and forth across the road back down to the finish.

Went well, felt good. Actually cleaner nav up around the top than the last time I was there during the day.

Thursday Dec 1, 2011 #

Note

Excellent early km: 102 to date; goal is 500 km by Jan.
11 AM

Strength (Upper body workout) 1:00:00 [1]

Cut a couple large pines that have always had Greg's name on them; sweep thru Pines can be faster now. Cut to movable length and hauled into piles.
3 PM

Roller skiing (Route 11) 1:06:37 [3] 8.8 mi (7:34 / mi) +147m 7:12 / mi
weight:159lbs shoes: V2 Aero

Technique drills and specific strength: V1, V2; no pole, DP, single stick.

Wednesday Nov 30, 2011 #

12 PM

Trail Running (Kingdom Valley) 1:05:00 intensity: (1:00:00 @2) + (5:00 @4) 2.73 mi (23:48 / mi) +244m 18:38 / mi

Around the trails checking out next year's earth moving. Then 4 reps up the hill.

Strength 40:00 [3]

Core, legs, arms 3 x 30
Pullups 10/10/12

Tuesday Nov 29, 2011 #

3 PM

Road Running 58:41 [3] 6.03 mi (9:44 / mi) +121m 9:10 / mi

Warm, snow sucking fog. So it's back to the roads.

Monday Nov 28, 2011 #

9 AM

X-C Skiing intervals 1:12:00 intensity: (13:00 @2) + (55:00 @3) + (4:00 @4) 11.43 km (6:18 / km) +7m 6:17 / km
shoes: Fischer RCS 1

No freeze overnight -- thaw! Pretty much obliterated trail with today's workout.

7 km to loosen up, then 10 x 20s uphill intervals. First 6 V1, rest V2. Found myself in much more aggressive body position during intervals and things clicked pretty well. Guess you have to occasionally push yourself.

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