Training Log Archive: kensr

On the machines, 1 set x 20 reps
10 pullups
SkiErg 3 x 500 m with 1 min recoveries, 2.01, 2.18, 2.12
Talked to trainer about spenst/ply-o's, agreed on some leg exercises to develop pop.

Red. Rainy, wet. Pretty steady nav and running for the whole course, except going from 9 to 10 where we had to detour around a long arm of "The Rotten Swamp". Got bored running down along the edge and finally decided to just run across the open swamp. Being very dry this summer, it went well until I got halfway across and hit the drainage channel down the middle. Could see the bottom a foot down, but one step and I sank into the bottomless ooze. Couldn't chance it so headed back where I came and got on the bike trail for the rest of the run. A 4 minute excursion, not too bad.

C • Bottomless ooze 1

Event: UNO Pawtuckaway Camping Weekend
 

Red. Trouble with 3 controls, one because the flag was off by 50 m on the wrong rocks. All cost about 4 min each. Felt pretty good but course was quite physical. Skipped the night-O in the interest of avoiding body damage.

2 sets x 20 reps on machines at moderate wgt
20 inclined crunches
8 pull ups
wrist curls
Ski Erg 2 x 500 m 2:21, 2:05

Track intervals for a little speed. Realized upon arrival just how warm and humid it was. Down graded from 400's to 200's.
54, 48, 45, 43
Easier and faster each time, that's good. Then a 400 at 1:45.

Felt pretty good scrambling up the AT over Styles and Peru. Stiff drop to the shelter and easy run back to the car. Except where they were replacing a culvert on the Forest Service road with one the size of a Quonset hut.

C • Nice 4