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Training Log Archive: kensr

In the 7 days ending Apr 30, 2012:

activity # timemileskm+mload
  O - competition1 2:33:17 8.37(18:19) 13.47(11:23) 445613.1
  Trail Running2 2:08:25 5.97(21:31) 9.61(13:22) 620375.3
  Strength2 1:10:00210.0
  Track workout2 1:05:24 6.47(10:07) 10.41(6:17) 6155.6
  Walking1 1:00:00 2.5(24:00) 4.02(14:55)60.0
  Road Running1 37:32 4.19(8:58) 6.74(5:34) 71144.1
  Yoga2 30:0015.0
  Total11 9:04:38 27.5 44.25 11421573.1
  [1-5]10 8:49:38

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TuWeThFrSaSuMo

Monday Apr 30, 2012 #

Walking (Route 11) 1:00:00 [1] 2.5 mi (24:00 / mi)

With Casey doing litter pickup for VT Green Up day. Neck okay, but hard to really say since it's been in the brace since last night. Not fun trying to sleep.

Sunday Apr 29, 2012 #

6 AM

Yoga warm up/down 15:00 [0]

10 AM

Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi) +3m 19:38 / mi

11 AM

O - competition race (Billygoat) 2:33:17 [4] 13.47 km (11:23 / km) +445m 9:46 / km

Good course and run in Moreau SP. Except for ducking under a fallen tree coming downhill to 16 and whacking top of head into a fallen tree; not quite enough duck.

Much of the course with Rick Dewitt. Shared nav effort to beneficial effect.
6 PM

Note

In hospital ER waiting to get neck checked out.
9 PM

Note

Hmm. Now have rigid neck brace and orders for a week of no running, after CAT scan for the concussion, which showed nothing and probing for neck ligament damage. More docs Tuesday.
C • skiing? 2
C • That's awful! 6

Billygoat - Splits

Saturday Apr 28, 2012 #

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser
 
11 AM

Track workout (Springfield HS) 30:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) 2.7 mi (11:07 / mi) +1m 11:06 / mi

Coaching session with Joe Cerniglia. Small group, nice work on warmup, pacing, technique. All low intensity and okay for race tomorrow. Good to go over the basics regularly. Would be beneficial to have a track group on a regular schedule.

Friday Apr 27, 2012 #

Yoga 15:00 [1]

Upon recommendation of my numerous advisers, I decided to add another workout. Really, stretching and flexibility is needed. So with the help of Maya, my personal McDonalds avatar, did the basic yoga exercises.

Thursday Apr 26, 2012 #

5 PM

Road Running tempo (Springfield dam run) 34:32 [4] 3.99 mi (8:40 / mi) +71m 8:13 / mi

Test run around the Springfield dam course. Pushed at sub-race pace. Felt good, but will be different when I try to knock 5 min off the time.

Road Running warm up/down 3:00 [2] 0.2 mi (15:00 / mi)

6 PM

Strength 30:00 [3]

Short set 2 x 20 reps
6 pullups; forearm strain

Wednesday Apr 25, 2012 #

3 PM

Trail Running hills (Okemo) 1:58:25 [3] 5.47 mi (21:39 / mi) +617m 16:02 / mi

Wed = Okemo on the way back from Rutland.
Up 1.07, down 51

Tuesday Apr 24, 2012 #

5 PM

Track workout warm up/down 16:08 [2] 1.5 mi (10:45 / mi) +2m 10:43 / mi

Track workout intervals (5 x 400) 8:16 [5] 1.27 mi (6:31 / mi) +2m 6:29 / mi

Windy, raw. Tired from yesterday's hard run. Slow start and got slower, definite sign legs are tired.
1.37, 1.39, 1.41, 1.40, 1.38
C • hopefully next time you can... 12

Track workout warm up/down 11:00 [2] 1.0 mi (11:00 / mi) +1m 10:58 / mi

Recovery and cool down.
6 PM

Strength 40:00 [3]

Short set 2 x 20 arms, legs, core
2 x 6 pullups
Skipped side planks as L shoulder doesn't like the stress, and weight bar for the squats as the R forearm is strained and I can't get the bar over and behind my head.

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