Training Log Archive: kensrIn the 7 days ending Jun 20, 2016:
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Sunday Jun 19, 2016 #
Event: Harris Center
9 AM
Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
10 AM
O - competition race (Harris Center) 2:11:16 [4] **** 9.18 km (14:18 / km) +177m 13:03 / km
ahr:115 max:152 spiked:12/15c
Red course. Decided to go with a longer course to test current capability. Challenging course by Alar. Despite the start of a sore throat, felt light and strong for the first half. Then got tired and dry and it got hard to focus precisely. The last quarter was a struggle; the temp was in the 80's and I felt beat.
Clean and accurate for the first four controls, then missed 5 to the R by 50 m and came back from the stone wall behind it. Just stood on a boulder and surveyed the area and spotted the control, 4 min lost. The long leg to 8 (almost 2 km no trail) ended in a bland area and I missed it by 20 m from a hilltop attack point 150 m away. Bounced off 2 stone walls and got it with a 5 min loss. Getting hot and tired, nevertheless okay for the next 3 controls. The leg to 12 ended in the logged over area and I slipped past 20 m to the left as I checked out the wrong little hilltop. Searched for 10 min until I found the nearby stone wall segment and off that to the control. The next one came up into a jumble of big boulders, I paced the right distance and direction to within 10 m, but not close enough (wrong side of big boulder) and took an extra 4 min to find it. Total time lost ~ 24 min.
Getting stronger and faster, but accuracy and speed suffered from the heat and distance, and needed to be right-on for this map.
Clean and accurate for the first four controls, then missed 5 to the R by 50 m and came back from the stone wall behind it. Just stood on a boulder and surveyed the area and spotted the control, 4 min lost. The long leg to 8 (almost 2 km no trail) ended in a bland area and I missed it by 20 m from a hilltop attack point 150 m away. Bounced off 2 stone walls and got it with a 5 min loss. Getting hot and tired, nevertheless okay for the next 3 controls. The leg to 12 ended in the logged over area and I slipped past 20 m to the left as I checked out the wrong little hilltop. Searched for 10 min until I found the nearby stone wall segment and off that to the control. The next one came up into a jumble of big boulders, I paced the right distance and direction to within 10 m, but not close enough (wrong side of big boulder) and took an extra 4 min to find it. Total time lost ~ 24 min.
Getting stronger and faster, but accuracy and speed suffered from the heat and distance, and needed to be right-on for this map.
Saturday Jun 18, 2016 #
7 AM
Trail Running (Kingdom Valley) 45:00 [2] 2.2 mi (20:27 / mi)
Wednesday Jun 15, 2016 #
3 PM
Trail Running warm up/down (Craftsbury) 1:17:25 [2] 3.94 mi (19:39 / mi) +94m 18:18 / mi
ahr:101 max:124
Run before masters workout.
Strength (Craftsbury) 1:00:30
Dynamic warmups and easy stretches.
Then 3 sets x 10 exercises for 30 sec each, including pullups 10/9/8.
Arm burners for 4 min. R arm inexorably drifts downward due to wimpy (missing) muscle.
Then 3 sets x 10 exercises for 30 sec each, including pullups 10/9/8.
Arm burners for 4 min. R arm inexorably drifts downward due to wimpy (missing) muscle.
Tuesday Jun 14, 2016 #
4 PM
Trail Running warm up/down 24:19 [1] 0.85 mi (28:40 / mi) +75m 22:29 / mi
ahr:90 max:114
Track workout (GMUHS) 35:00 2.96 mi (11:49 / mi) +7m 11:44 / mi
ahr:121 max:153
Plan was for 4 x 800 at an 8 min/mi pace. Gusty wind. Too stiff to feel like stretching, so I was pretty stiff. Back and L knee a little sore. All added up for a good track session.
First was really slow, almost quit. Felt I could do one more, and that would definitely be my last one. But the pace ended close to my target, so why not try a little harder for one more. That was even better, and if I can do 3, why not 4? Last was steady and harder and just over 7:20 pace, so there.
First was really slow, almost quit. Felt I could do one more, and that would definitely be my last one. But the pace ended close to my target, so why not try a little harder for one more. That was even better, and if I can do 3, why not 4? Last was steady and harder and just over 7:20 pace, so there.