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Training Log Archive: kensr

In the 7 days ending Jun 26, 2016:

	activity	#	time	miles		km		+m	load
	Trail Running	3	1:47:43	5.61	(19:12)	9.03	(11:56)	475	253.8
	Strength	2	1:10:00						280.0
	Track workout	2	1:01:00	4.44	(13:44)	7.14	(8:32)	25	158.0
	O - competition	1	39:24	2.54	(15:30)	4.09	(9:38)	188	197.0
	O-course Training	1	11:52	0.45	(26:34)	0.72	(16:30)	43	23.7
	Total	7	4:49:59	13.04		20.99		731	912.5
averages - weight:161lbs

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Sunday Jun 26, 2016 #

11 AM

Trail Running intervals (Kingdom Valley) 1:25:00 4.5 mi (18:53 / mi) +400m 14:48 / mi
ahr:114 max:159

Lactate threshold intervals. Warmup on the trails. Then fast ski walking with poles up the hillside. 5 x 5 min intervals. Recovery coming down.

Saturday Jun 25, 2016 #

Event: WCOC Ratlum Mountain

1 PM

O-course Training warm up/down 11:52 [2] 0.45 mi (26:34 / mi) +43m 20:27 / mi
ahr:94 max:117

2 PM

O - competition race (Ratlum Mtn) 19:24 [5] 1.98 km (9:49 / km) +81m 8:09 / km
ahr:150 max:165

Running hard Course B. Came out of 2 to the L and hit the main trail, thinking it was the smaller one. Turned the wrong way and ran towards the wrong jct before correcting, 1 min error.

O - competition race 20:00 [5] 2.12 km (9:27 / km) +107m 7:33 / km
ahr:156 max:170

Course A 20 min later in relay with Steve. Came straight out of 7 up to trail, should have come along stream -- 30 s. Then chose the lower trail to 9, just because Sue took the upper one. Mistake - 50 s. Fun chasing her on both courses, total within 3 sec.

3 PM

Trail Running warm up/down 11:40 [1] 0.44 mi (26:31 / mi) +58m 18:49 / mi

Fun racing hard on Charlie's sprints, then enjoyable food and company after.

Sprint A - Splits

Sprint B - Splits

Friday Jun 24, 2016 #

5 PM

Track workout intervals (GMUHS) 17:00 1.39 mi (12:14 / mi) +18m 11:45 / mi
weight:161lbs

Back to the track to try measuring the distance. Set the garmin on 1 sec sampling to see if that were better than the smart mode. Left it like that and then a lap with the watch tied to my hat. Both methods were better than yesterday, the first measured a little short. Then 2 laps at speed. None of these tracked the inside lane I ran. The cool down lap was run in lane 6, but it looks no different than the others. And we won't even discuss the elevation profile. Guess VT doesn't have very many satellites nearby.
2.02, 1.42

Strength (Hamstring extensions) 5:00 [4]

2 sets x 6. Felt good, no problems lately.

Thursday Jun 23, 2016 #

5 PM

Track workout intervals (GMUHS) 44:00 3.05 mi (14:26 / mi) +7m 14:20 / mi
ahr:112 max:161

Still a bit tired, but thought some short intervals would be good. Slow warmup, then throw-away first interval, followed by 3 more 1/4's with a 2 min recovery in between.

Used the garmin's interval function set to signal 1/4 mile with a 2 minute recovery. Each 1/4 was signaled before a full lap was complete by maybe 10 m. Looking at the gps track, it shows a full lap would be 420 to 430 m. Is it possible the high school track is long? How can this be?

So my splits, using the garmin distance for 1/4's were 1.57, 1.36, 1.33, 1.35. Not bad, but I would have to add another 5 seconds or so to make the full lap.

C • track 4

Wednesday Jun 22, 2016 #

5 PM

Trail Running warm up/down 11:03 [2] 0.67 mi (16:28 / mi) +17m 15:16 / mi

Strength (Craftsbury) 1:05:00 [4]

Circuit training 2 sets 40 sec on/20 sec recovery
Pullups (10/8), squats, bicep extensions, one-leg standups, pushups, russian twists, situps, superman, dips, step-ups
Then planks; arm extensions straight out to side for 3 min, R arm droops pretty quickly

Tuesday Jun 21, 2016 #

Note

Busy days. And still tired and a head cold from Sunday. Maybe something tomorrow.

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