Training Log Archive: kensrIn the 7 days ending Nov 9, 2018:
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Friday Nov 9, 2018 #
11 AM
Trail Running warm up/down 8:09 [2] 0.4 mi (20:22 / mi) +23m 17:20 / mi
O-course Training (Day 2) 48:43 [4] 3.91 km (12:27 / km) +92m 11:09 / km
Rerun of the 2017 brown course with the leaves mostly down. Flowed pretty well, although the map copy I used was a little fuzzy and 1:10, making details hard to decipher. That led to confusion at 7 where I think I cut in too soon. That control is always hard for me to nail down.
Trail Running 49:50 [2] 2.17 mi (22:58 / mi) +131m 19:20 / mi
Went back out to tape a couple controls missing any marker.
Wednesday Nov 7, 2018 #
4 PM
Trail Running (Newport) 1:46:00 [3] 6.92 mi (15:19 / mi)
ahr:110 max:125
Ran over to some local ski trails and explored there. Then dropped down to the rail trail and did some more. Strong, gusty wind off Lake Memphremagog.
Legs were stiff this morning, but relaxed this evening for a casual run.
Legs were stiff this morning, but relaxed this evening for a casual run.
Tuesday Nov 6, 2018 #
6 PM
Strength 35:00 [3]
1c
In the motel exercise room.
Dumbbells for deadlifts, rows, squats, presses, Bulgarian squats, sliders
Flags, lunges, squat jumps
Dumbbells for deadlifts, rows, squats, presses, Bulgarian squats, sliders
Flags, lunges, squat jumps
Monday Nov 5, 2018 #
4 PM
Road Running 33:46 [2] 2.13 mi (15:51 / mi) +63m 14:31 / mi
weight:166lbs
Lazy stretch-out. Felt good. A little stiff this morning, fine once I got on the road.
Sunday Nov 4, 2018 #
4 AM
O - competition race (Stockville day 2) 9:59:00 [4] 18.0 mi (33:17 / mi) +830m 29:06 / mi
Got maybe 4 hrs sleep and dry socks (luxuries for a rogaine). Off an hour before daybreak. Got the feet wet crossing the creek at the first control, oh well. Then climbing and crossing areas with trails questionably mapped, or not mapped, or not existing.
Good planning, aggresssive running and navigation.
For 1st place overall. Not bad for a couple geezers!
Good planning, aggresssive running and navigation.
For 1st place overall. Not bad for a couple geezers!
Saturday Nov 3, 2018 #
Event: The Stockville
8 AM
O - competition race (The Stockville day 1) 14:07:00 [4] 24.0 mi (35:18 / mi) +1250m 30:23 / mi
Two day rogaine in upstate PA with Charlie Leonard. Great and friendly organization by Abby and Brent from Rootstock Racing.
Been raining constantly all week (17” since beginning of September) so all the creeks were way up. In fact, we had dozens to cross, including a km up a raging creek with beautiful but deadly rapids and waterfalls. The crossings were mostly knee deep or less, but a couple were deeper and scary. Fast water and slippery footing.
Good selection of route choices and options to skip. Lots of climb and views from the escarpment looking down the valleys.
Finished the day 11 min overtime, got a waiver due to a poorly mapped section around the last and mandatory control. In good position for day 2.
____
Added gps track for the part of day before battery went dead.
Been raining constantly all week (17” since beginning of September) so all the creeks were way up. In fact, we had dozens to cross, including a km up a raging creek with beautiful but deadly rapids and waterfalls. The crossings were mostly knee deep or less, but a couple were deeper and scary. Fast water and slippery footing.
Good selection of route choices and options to skip. Lots of climb and views from the escarpment looking down the valleys.
Finished the day 11 min overtime, got a waiver due to a poorly mapped section around the last and mandatory control. In good position for day 2.
____
Added gps track for the part of day before battery went dead.