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Training Log Archive: kensr

In the 7 days ending Jun 14, 2015:

	activity	#	time	miles		km		+m	load
	Road Running	3	3:20:15	14.19	(14:07)	22.84	(8:46)	400	436.5
	O-course Training	1	1:40:20	5.35	(18:45)	8.61	(11:39)	120	334.0
	Trail Running	1	1:22:49	3.45	(24:00)	5.55	(14:55)	203	170.4
	O - competition	3	1:20:41	6.31	(12:47)	10.15	(7:57)	82	322.7
	Strength	1	30:00						90.0
	Track workout	1	15:40	1.26	(12:26)	2.03	(7:44)	38	27.7
	Total	8	8:29:45	30.56		49.19		842	1381.3
averages - weight:157.5lbs

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Sunday Jun 14, 2015 #

9 AM

Road Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi) +5m 12:24 / mi

O - competition race (Boston Common Qualifier) 15:28 [4] 2.22 km (6:58 / km) +22m 6:38 / km

Clean run.

1 PM

O - competition race (Final) 25:38 [4] 3.72 km (6:54 / km) +31m 6:37 / km

Pushed hard, but legs tired, heavy and slow. Error right after map exchange, lost 1:30.

Great to see good turn-out by juniors, very encouraging for future performance. Also nice to have participation by more seasoned runners. Still not convinced I can generate the leg speed to turn in legitimate times on sprint courses. But what a thrill to be dashing thru the summer crowds on Boston Common!

Qualifier 1 Boston Common - Splits

Final Boston Common - Splits

Saturday Jun 13, 2015 #

10 AM

O-course Training (Franklin Park, Boston) 44:44 [3] 3.19 km (14:02 / km) +55m 12:55 / km

O intervals with a group of geezers. Very quickly Phil got a stick in the eye with serious cuts and damage. Son Adam got him back to the start. Ended up off to the hospital for repair.

O-course Training 32:59 [4] 3.4 km (9:42 / km) +50m 9:02 / km

Three lap farsta with mass start. Ran well with minimal errors.

O-course Training 22:37 [3] 2.03 km (11:09 / km) +14m 10:46 / km

Series of 2-3 controls with recovery break. Some confusion around the old bear cages.

4 PM

O - competition race 39:35 [4] 4.22 km (9:23 / km) +29m 9:04 / km

Race at end of afternoon. Wicked mistake after 2, line to 6 ran right past it and picked up that for my bearing. Half way there before I reused the error and corrected.

Sprint Franklin Park - Splits

Thursday Jun 11, 2015 #

Event: 2015 Boston Sprint Camp

11 AM

Road Running long 2:09:00 [2] 8.26 mi (15:37 / mi) +371m 13:42 / mi
weight:157lbs

Same as Sunday except CW this time. Less interesting as the slower uphill part is past houses and the speedy down is on a great abandoned road thru the woods.

Wednesday Jun 10, 2015 #

4 PM

Trail Running warm up/down (Chester HS) 43:49 [3] 2.09 mi (20:58 / mi) +106m 18:06 / mi

Around the trails at the high school. Part off trail onto recently acquired adjacent acreage, another couple hundred acres. Will allow us to extend the trails. Forest is quite open with topo features and lots of rocks. Could be a nice o-map. Need G to come up and map it.

C • O-map 2

Track workout intervals 15:40 1.26 mi (12:26 / mi) +38m 11:21 / mi

Warmed up, so did 4 x 200 intervals on the track. Very pleased to see some speed coming around:
50, 47, 44, 43
Each went a bit easier, except for the last 15 m of the last ones where I felt about to topple over.

Trail Running warm up/down (Kingdom Valley) 39:00 [1] 1.36 mi (28:40 / mi) +96m 23:30 / mi

Back home to cool off. Up the trail to see the effect of last night's downpour on the new grass seed and hay. Seemed in pretty good shape.

Monday Jun 8, 2015 #

Note

Spent a couple days with the backhoe on the upper ski trail from the high point out to the neighbors. Increased the side cut and eliminated some off-camber bends. Should be faster skiing and safer to groom (not good to run the machines over the edge).

4 PM

Road Running intervals 46:15 3.93 mi (11:46 / mi) +24m 11:33 / mi
weight:158lbs

Timed intervals 3 x 1 min, 3 x 2 min, 3 x 3 min with 1 min in between.

C • intervals 2

5 PM

Strength (Rec center) 30:00 [3]

Machines.
5 easy min on the SkiErg.

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