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Training Log Archive: kensr

In the 7 days ending May 17, 2016:

	activity	#	time	miles		km		+m	load
	Road Running	3	2:42:49	13.8	(11:48)	22.21	(7:20)	222	380.3
	O - competition	4	2:27:23	8.47	(17:25)	13.62	(10:49)	477	442.8
	O-course Training	1	1:57:55	3.61	(32:40)	5.81	(20:18)	135	117.9
	Hiking	1	1:00:00	2.0	(30:00)	3.22	(18:38)		60.0
	Strength	4	57:55					1	153.8
	Trail Running	2	46:09	2.42	(19:03)	3.9	(11:50)	127	133.4
	Track workout	1	26:20	3.23	(8:09)	5.2	(5:04)	5	107.7
	Total	15	10:18:31	33.53		53.96		967	1395.8
	[1-5]	14	9:31:05
averages - weight:163lbs

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Tuesday May 17, 2016 #

5 PM

Road Running warm up/down 3:58 [2] 0.29 mi (13:35 / mi) +13m 11:56 / mi
ahr:114 max:129

O - competition race (Mt Tom) 25:49 [5] 2.57 km (10:03 / km) +104m 8:22 / km
ahr:145 max:158

Longer sprint. Head-to-head with Ed for much of the way. We went opposite directions to 5, I cut across the marsh and he went to the bridge. My route was dry and faster. Once on land i saw two bears right ahead of me going up the hill towards the control. I shouted and waved my hands, hoping to scare them on to charge into Ed coming up the other side. They were too quick, by the time Ed arrived the bears were gone. Took the R fork to 6, it was slower and fell behind there. We both skipped 9 and came in together.

C • Gruff splits 5

6 PM

O - competition 17:11 [5] 1.58 km (10:54 / km) +51m 9:23 / km
ahr:143 max:156

A little rest and then off on the short sprint. Ran across the creek to 1, but cut left too soon and fell behind in the end of the marsh. Then ran the trail to 2, which was stupid and slow. Straight to 3 and 4 which was okay, and also to 5 which was not. Should have run around to 5. Not quite enough energy left for this one, went slower on the hills.

Fun evening of training and racing on nice courses by Phil, and a good dinner after.

Gruff - Splits

Monday May 16, 2016 #

11 AM

Road Running tempo 54:37 [3] 6.0 mi (9:06 / mi) +18m 9:01 / mi
ahr:114 max:180

I downed a gu and headed out determined to run a decent pace sub 10 min/mi. Like somebody flipped a switch, I was off much faster and was under 9 min pace until I got hit by a blustery headwind on the way back.
Pleased the legs are finally showing a little promise.

C • gu 2

12 PM

Strength (Rec center) 17:55 [3] +1m
ahr:116 max:158

Balance and machine work after the run
Ski erg 500 m 1:57.8
Pull ups, hard to lift L arm up to bar, but did 8 anyway

C • Happy birthday 14

4 PM

Strength 30:00 [2]

A couple hours of bucking downed trees from wind storms. One was a yellow birch so I cut it for firewood. Rest are pines -- some former crop trees :(
More to go.

10 PM

Strength 5:00 [4]

2 sets x 8 hamstring extensions

Sunday May 15, 2016 #

9 AM

Trail Running warm up/down 5:00 [2] 0.2 mi (24:59 / mi) +6m 22:52 / mi
ahr:90 max:100

10 AM

O - competition race (Sessions Woods - Green) 56:57 [4] 5.37 km (10:37 / km) +186m 9:03 / km
ahr:136 max:164

Down for orienteering at sessions Woods. Courses were good, woods pretty open, lots of unmapped bike trails.

Ran with three speedy runners who stopped at each control to orient their maps and pick a route, then took off very fast, doing well for beginners. Seesawed back and forth until I royally botched 6, hitting the stone wall and turning the wrong way, then chasing off down another wall until I caught a trail crossing and relocated. 5 min lost on that error.

Felt good and remembered to try and pick up the pace at times.

11 AM

O - competition race (Orange) 47:26 [0] 4.11 km (11:32 / km) +136m 9:54 / km
ahr:131 max:167

went back out on the orange course. Confused at the first control because the code was wrong and the flag was right next to a pretty distinct trail. Looked around a little and decided, yes it was the control spot even those things were wrong. Then realized I still had the green clue sheet on my wrist and the code on the map matched that on the flag. The trail was still nowhere to be seen on the map. Lost 1-1/2 min on that.

Took a hard fall just before 2 and thought I cracked a rib, but not that bad. Got R going thru the thick vegetation to 4 and had to correct by 100 m when I bounced off the trail.

Still felt okay at the end.

Green - Splits

Orange - Splits

Saturday May 14, 2016 #

9 AM

Hiking (GMUHS) 1:00:00 [1] 2.0 mi (30:00 / mi)

Town tour around the high school trail. Good interest from some casual walkers.

4 PM

Trail Running 41:09 [3] 2.22 mi (18:31 / mi) +121m 15:50 / mi

Trail CCW to check for hike next weekend. Felt fresh and relaxed. Hope the same tomorrow.

Friday May 13, 2016 #

1 PM

O-course Training (Oak Hill) 1:57:55 [1] 3.61 mi (32:40 / mi) +135m 29:16 / mi
ahr:86 max:110

Vetting control locations for NAOC. Started okay with a little sprinkle, got steadily worse. Finally had to call it a day when the map got soggy and the ink ran too much to see the controls.

9 PM

Strength (Hamstring extensions) 5:00 [4]

2 sets x 8 reps

Thursday May 12, 2016 #

6 PM

Track workout intervals (GMUHS) 26:20 3.23 mi (8:09 / mi) +5m 8:07 / mi
ahr:142 max:166

Decided to try intervals at a little longer distance. Also have concluded that if I'm going to bother to run, it's going to be at a decent pace. So for this it was 10 min miles for the warmup and intervals at a race pace of 8 min miles.

Plan was a 400, then 2 x 800, 2 x 600 and 3 more 400's. Got to the 600 and felt really tired on the back stretch. Decided to quit after that, then changed my mind for a final 400, which came off okay.

400 -- 1.52
800 -- 3.57, 3.53
600 -- 2.50
400 -- 1.44

Glad I quit at that point as the fried chicken I had at lunch was starting to rumble.

Wednesday May 11, 2016 #

7 AM

Road Running long 1:44:14 [2] 7.51 mi (13:53 / mi) +191m 12:52 / mi
ahr:119 max:149 weight:163lbs

Dropped car off for service and ran the long way home on dirt roads.

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