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Training Log Archive: kensr

In the 7 days ending Oct 12, 2015:

activity	#	time	miles		km		+m	load
Trail Running	2	1:38:28	5.71	(17:15)	9.19	(10:43)	182	275.4
O - competition	2	1:36:26	4.96	(19:26)	7.98	(12:05)	169	385.7
O-course Training	2	1:30:00	3.36	(26:49)	5.4	(16:40)		90.0
Hiking	1	50:00	1.5	(33:20)	2.41	(20:43)		50.0
Road Running	1	33:13	2.0	(16:36)	3.22	(10:19)	17	66.4
Strength	2	29:00						87.0
Total	9	6:37:07	17.53		28.2		368	954.6

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Monday Oct 12, 2015 #

Hiking (Kingdom Valley) 50:00 [1] 1.5 mi (33:20 / mi)

Long hike with Casey up around the ski trails to the top. Grass filling in, need some wacking along the sides to beat back birch saplings and raspberries.

Sunday Oct 11, 2015 #

9 AM

Road Running warm up/down 33:13 [2] 2.0 mi (16:36 / mi) +17m 16:10 / mi

10 AM

O - competition race (Bouder Dash Brown) 50:04 [4] 3.91 km (12:48 / km) +105m 11:17 / km

Day 2. Ran aggressively right from the start. Straight line most controls. Lost 10-15 secs in several control circles, and a minute on 8 because I was arguably reckless going into the final 100 m (left the trail at the bend earlier than planned, but didn't adjust my bearing -- went up the wrong hilltop). That kind of balanced off the speed, but running fast in the gnarly woods was my objective for the weekend.

Gained back all the time lost yesterday to win the day by 5 min and overall by 2 minutes.

C • congratulations! 4

2 PM

O-course Training warm up/down 50:00 [1] 3.3 km (15:09 / km)

Control pickup.

Thanks UNO for an excellent map and meet!

Sunday - Day 2 - Brown - Splits

Saturday Oct 10, 2015 #

Event: UNO Boulder Dash

10 AM

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

11 AM

O - competition race (Harris Center) 46:22 [4] 4.07 km (11:23 / km) +63m 10:34 / km

Nice run, pushed after I saw the early controls were laid out in a line and pretty easy. Figured times would be fast. Bore R coming out of 4 to intercept the trail, but too much and grazed past it. Cut L when I crested the hill, but the extra run cost me a minute. Then very fast and true until 12, when I didn't climb the final hill soon enough and went well past R. Saw the fields and reset seeing the corner of the stone wall, but that was 4 min and cost me 1st.

Picked up a shadow around 5 who stayed back behind me all the way to 12. Annoying and a little distracting. From splits, guess it was Hannah, who ran the fastest time on brown. Looks like she peeled off when I screwed up 12 and got the control and finished.

Happy to run strong in the woods, making progress.

2 PM

O-course Training warm up/down 40:00 [1] 2.1 km (19:03 / km)

Control pickup.

Saturday - Day 1 - Brown - Splits

Friday Oct 9, 2015 #

5 PM

Strength (Rec center) 25:00 [3]

Mostly arm work today on machines, plus balance, ab roller, legs lifts 5#, russian twists
8 pullups
Ski erg 2.08
Easy workout, still felt tired

Wednesday Oct 7, 2015 #

4 PM

Trail Running (Indian Brook Conservation) 32:41 [3] 1.93 mi (16:56 / mi) +48m 15:43 / mi

Trail around the lake. Well used trail, nice open woods.

Trail Running 45:47 [3] 2.78 mi (16:28 / mi) +133m 14:20 / mi

Again around the lake, but different trail that went up shallow cliffs to view of L Champlain. Nice area.

Strength (Plyo jumps) 4:00 [3]

Jumps off rock and rebounding for height 10 x. Then rock hopping for 8 more.

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