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Training Log Archive: kensr

In the 7 days ending Sep 3, 2017:

activity # timemileskm+mload
  O - competition3 12:11:03 32.09(22:47) 51.65(14:09) 10972193.1
  Strength3 2:25:00435.0
  Hiking1 2:04:24 3.6(34:33) 5.79(21:28) 111124.4
  Road Running2 1:24:13 6.14(13:43) 9.88(8:31) 98168.4
  Trail Running1 12:49 0.48(26:43) 0.77(16:36) 2912.8
  Total8 18:17:29 42.31 68.1 13352933.8
averages - weight:164lbs

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Sunday Sep 3, 2017 #

8 AM

O - competition race 3:04:03 [3] 11.78 km (15:37 / km) +272m 14:00 / km

Skipped the late night segment, as I only had 2-1/4 hours available and it was raining hard. Got up after a fair sleep in the tent, had some food and headed out for a final 4 hour run in the rain. Over to the E this time. Couple easy controls, and then two with long bushwacks. Had to work around vegetation and marshes to get to both, but connected okay. Nothing else was within reach and ended up coming in about an hour early.

Won ultravets and maybe 5th overall.

Treated this more as a test than a race, wanted to see how my hip felt. Okay on that score, took some ibuprofen and never had a problem. Did a lot of running on the dirt roads. Very little walking, just on steeper hills. Pace was slow. Conclusion is the hip joint is okay and the problem has got to be in the glute max. Been rolling that area with a tennis ball with good results.

Saturday Sep 2, 2017 #

12 PM

O - competition race (Regaine) 5:03:38 [3] 23.76 km (12:47 / km) +515m 11:32 / km
ahr:126 max:164

CNYO rogaine at Bowman Lake and Pharsalia NY. Broken up in 6 hour segments, each involving running and some required rest. Started with a 5 hour run segment to the NW. Woods mix of light green and some thicker briars not indicated on the map unless it was really nasty. Went well until I spent an hour thrashing thru briars looking for 66 on the corner of a stone wall. Covered 3 km and came across many stone walls, almost none on the map. Appears I may have turned back about 100m short of the relevant wall. Still overtime by 2 min, resulting in a 6 min penalty on the next run.
6 PM

O - competition race 4:03:22 [3] 16.1 km (15:07 / km) +310m 13:47 / km

Rested for an hour with something to eat. Then out for an evening 4 hour segment. Off to the S this time. Picked up the controls I had targeted, including a 2 km bushwack along a marsh in the dark with some thick sections. Started raining just as I came in.

Got strafed by an owl twice running out to a control, and again coming back on the same trail. Totally silent, but could feel the downdraft of its wings as he swooped just over my head.

Friday Sep 1, 2017 #


YETI month 5
Reduced distance and hours last month due to R glute injury which hampers speed, hill climing and going up stairs. Will keep stress on this low in September as I test other means to exert aerobic load such as roller skiing and biking along with easy running. Strength work is okay -- even leg work -- as long as I avoid high stepping.

Thursday Aug 31, 2017 #

2 PM

Hiking (Craftsbury) 2:04:24 [1] 3.6 mi (34:33 / mi) +111m 31:32 / mi

Walking trails with Ed checking skiO routes.

Strength 50:00 [3]

Masters training.
10 pushups, 15 v-ups, 20 situps, 30 kayaks, 40 bicycles, 45 sec plank, 50 crunches, 60 flutter kicks, 90 sec side planks
8 sets x 10 lunges, 8 squats, 6 bridges, 4 pull ups, 6 pushups, 8 dips
3 min arm burners

Wednesday Aug 30, 2017 #

weight:164lbs (rest day)

Laying low and resting for this weekend's Regaine in NY. Glute feels better, but will have to see how it holds up.

Tuesday Aug 29, 2017 #

9 AM

Strength 45:00 [3]

Exercise class. Lots of biceps and abs.
12 pullups
4 PM

Road Running 28:38 [2] 2.12 mi (13:30 / mi) +65m 12:20 / mi
ahr:115 max:135

With Ruthie, testing leg very easy. Not encouraging.
5 PM

Trail Running 12:49 [1] 0.48 mi (26:43 / mi) +29m 22:30 / mi

In the Pines, picking up long ago control boxes.

Monday Aug 28, 2017 #


With freshness up in the 40's, feel really good now. Will push fate and do a run and strength session this afternoon.
5 PM

Road Running warm up/down 55:35 [2] 4.02 mi (13:50 / mi) +33m 13:29 / mi
ahr:115 max:130

Trying to loosen up thigh.

Strength (Rec center) 50:00 [3]

Leg work today: extensions, curls, presses, steps, pitcher squats
Failed on the stepups with my R leg, not good.

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