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Training Log Archive: kensr

In the 7 days ending May 11, 2014:

activity # timemileskm+mload
  O - competition2 3:36:27 11.62(18:37) 18.71(11:34) 491865.8
  Road Running3 2:34:38 12.36(12:31) 19.89(7:47) 209403.1
  Trail Running2 2:29:10 7.47(19:58) 12.02(12:24) 559440.1
  Off Trail Running1 1:00:00 2.32(25:52) 3.73(16:04) 14860.0
  Strength1 30:0090.0
  O-course Training1 16:15 0.7(23:12) 1.13(14:25) 3916.3
  Total7 10:26:30 34.47 55.48 14461875.3

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Sunday May 11, 2014 #

Event: 36th Annual Billygoat Run
 
11 AM

O - competition race (BillyGoat) 3:04:46 [4] 15.44 km (11:58 / km) +389m 10:38 / km
ahr:154 max:215

BG at Baldwin Hill. Ran well, but warm weather almost dropped me with 4 controls to go. 4 gels not withstanding.

Skipped #2 which was okay, but in retrospect should have skipped #1 as I ran right past #2 and the route from there to #3 was better, with trail halfway.

Lost time on #10, too far along trail and had to cut back (4 min); and #12, overshot in the green and relocated off the kink in the stone wall a little past it (3 min).

Billygoat - Splits

Saturday May 10, 2014 #

7 AM

Road Running (Toonerville Trail) 50:00 [3] 4.93 mi (10:08 / mi) +22m 10:00 / mi
ahr:164 max:231

Saturday morning group run from the Rec Center with Ruthie. Felt much easier than doing this solo.

Friday May 9, 2014 #

2 PM

Road Running intervals (Toonerville Trail) 43:48 [3] 4.15 mi (10:33 / mi) +28m 10:20 / mi
ahr:156 max:228

Warm up before strength workout. Moderate 1/4 mile intervals targeting sub 8 min/mi along the trail. Steadily dropping times from 2.17 to 1.45. Felt good, but didn't push too hard with the BG on Sunday.

Strength (Rec Center) 30:00 [3]

Moderate workout. Backed off wgts 10# and did 15 reps. Still hope I'll feel recovered by Sunday.
9 pull ups. Surprised I can actually do these at all.

Thursday May 8, 2014 #

3 PM

Trail Running (Grafton) 2:21:48 [3] 7.02 mi (20:12 / mi) +556m 16:13 / mi
ahr:131 max:221

Trail run up over Athens Dome. Got onto a snowmobile trail for awhile and it headed in the wrong direction, so bushwacked back towards the right trail system. Good run, but into briars on the bushwack and wet in other places.

Wednesday May 7, 2014 #

Event: Cemetery Hill Training 3
 
5 PM

Trail Running warm up/down 7:22 [2] 0.45 mi (16:23 / mi) +3m 16:03 / mi

O - competition race (Cemetery Hill, MA) 31:41 [4] 3.27 km (9:41 / km) +102m 8:23 / km

Final Phil sprint race. A little more complicated, enough for a few 30-60 errors. Good early season training before the invasives take over the landscape.

O-course Training warm up/down 16:15 [1] 0.7 mi (23:12 / mi) +39m 19:47 / mi

Control pickup. Tried different routes to the first 5 controls and decided I had made the right choices during the race.

Tuesday May 6, 2014 #

6 PM

Road Running (Cummings Road) 1:00:50 [2] 3.28 mi (18:34 / mi) +159m 16:08 / mi

On the road, and then up the hillside trails.

Monday May 5, 2014 #

1 PM

Off Trail Running (Kingdom Valley) 1:00:00 [1] 2.32 mi (25:52 / mi) +148m 21:35 / mi

Jogging perimeter of property and flagging boundary for foresters. Will do a log cutting in a month to clear out most of the hemlocks and the junk pines. Glades will extend to crest of ridge, with new trail layout in the process. Wouldn't have guessed I have almost 2 miles of stone walls, although I wasn't really going in a straight line very often.

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