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Training Log Archive: kensr

In the 7 days ending Oct 13, 2013:

activity # timemileskm+mload
  O - competition3 2:44:02 10.54(15:34) 16.96(9:40) 330738.2
  Strength1 40:001c120.0
  Road Running2 30:00 1.6(18:45) 2.58(11:39)60.0
  Total5 3:54:02 12.14 19.54 3301c918.2
averages - weight:159lbs

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Sunday Oct 13, 2013 #

9 AM

O - competition race (Nationals Long) 1:42:21 [4] 9.79 km (10:27 / km) +237m 9:20 / km

Wet conditions, some rain, very humid. Glasses fogged badly after a few trips up the hills. Could not read the contour details. Decided to take the longer trail route to 9 and the 1 km distance penalty, as I figured I'd lose more time struggling with navigation. Probably the correct choice, but lost 4 min on the leg. Similar nav problems earlier on #3.

Saturday Oct 12, 2013 #

Road Running warm up/down 10:00 [2] 0.6 mi (16:40 / mi)

10 AM

O - competition race (Nationals Middle) 43:43 [4] 3.67 km (11:54 / km) +93m 10:34 / km

Mineral Springs out of the Ancaster Community Center. First 7 controls in deep reentrant terrain with lots of climb. Then another 5 around swampy flatland before climbing back up the escarpment to the finish.

Very careful on the first part and then made a good shift over to the flat wet area. No mistakes and the time was pretty good considering my running speed is still subpar.

Friday Oct 11, 2013 #

Road Running warm up/down 20:00 [2] 1.0 mi (20:00 / mi)

O - competition race (Canadian Nationals:Sprint) 17:58 [4] 3.5 km (5:08 / km)

McMaster University campus,from stadium out around buildings. Good course, not too tricky. Steady run with no nav errors, but a couple route choices could have been better. Running speed definitely off.

Wednesday Oct 9, 2013 #

Note

MRI next week. Will try not to beat up shoulder in Canada this weekend.

Monday Oct 7, 2013 #

5 PM

Strength 40:00 [3]
1c weight:159lbs

Arms including pushups, pullups (2 x 8), dips; core, legs -- 2 sets x 20 reps
Hamstrings 20 x single leg lifts, lifts on ball, 5# curls
Arms okay since all stress was fore and aft, not out to side

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