Training Log Archive: kensrIn the 7 days ending Oct 9, 2021:
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Saturday Oct 9, 2021 #
Event: MNOC Masters Nationals
10 AM
Road Running warm up/down 6:49 [1] 0.37 mi (18:26 / mi) +7m 17:24 / mi
ahr:101 max:110
O - competition race (Mille Lacs Kathiawar SPk ) 1:08:51 [4] 5.28 km (13:03 / km) +107m 11:50 / km
ahr:139 max:162
Masters Brown X day 1. Nice terrain and map. Running well thru the woods, foot felt ok. Nav pretty straight forward, but had to be careful to stay away from the marshes. Sank knee deep cutting across the end of one and learned my lesson. Conservative choice on 9, headed left out of 8 and went around marsh instead of chancing the green on a straight line. Turned out I missed a good route and mine cost me 3 minutes. Went left out of 12 and that set me up to dodge a couple marshes and make a couple confusing turns. Got the correct saddle but not without misgivings. Run-in shootout with Charlie Shabz which made a fun finish.
Thursday Oct 7, 2021 #
12 PM
Strength (Rec Center) 32:48 [2]
ahr:85 max:139 1c
Easy session testing the plantar. Stretches, balance.
Bands on legs, wgts for rows
Ski erg 500 m.
Bands on legs, wgts for rows
Ski erg 500 m.
Road Running 20:32 [2] 1.19 mi (17:15 / mi)
ahr:98 max:111
Down and back along Clinton St. Again, easy on the plantar; feels okay for the weekend.
Tuesday Oct 5, 2021 #
Note
Plantar sore after new o-shoes this weekend and leg presses yesterday using my toes. Ice and golf balls plus some rest today.
Did do some standing shooting with tighter grip which worked well.
Did do some standing shooting with tighter grip which worked well.
Monday Oct 4, 2021 #
1 PM
Strength (Trainer) 1:40:08 [3]
ahr:83 max:132 1c
Flexibility warmup, plus 5 min on bike and 2 x 500 m ski erg
Air squats, lunges
Balance on Bosu flat side up, then on dynadisc
Squats on Smith machine 130# 4 sets x 8
Leg presses 340# 4 sets x 8
RDL's w/35# db
Neutral chin ups w/knee ups 5, 6
Quad extensions, hamstring extensions
Rows 40#
Air squats, lunges
Balance on Bosu flat side up, then on dynadisc
Squats on Smith machine 130# 4 sets x 8
Leg presses 340# 4 sets x 8
RDL's w/35# db
Neutral chin ups w/knee ups 5, 6
Quad extensions, hamstring extensions
Rows 40#
Sunday Oct 3, 2021 #
10 AM
Trail Running warm up/down 12:00 [1] 0.6 mi (20:00 / mi)
ahr:82 max:112
O - competition race (Willard Brook SF) 1:12:14 [4] 5.1 km (14:09 / km) +156m 12:17 / km
ahr:116 max:157
NE Champs day 2 Brown. Ran pretty good today as well, but lost time on 2 controls: dropped off the hillside going to 4 and ended up well east of the control. Saw the pit over by the intermittent stream channel and realized where I was. Corrected right up to the control (2 min). Then clean until 11 and just couldn't find the damn pit. Finally sighted the short road off the main road down the hill on the far side, took a bearing and got the right line. Had been 10 m away 3 times previously (7 min).
Generally happy with the weekend. Condition hasn't suffered too much, but have slowed down after anaplasmosis. Will recover.
Generally happy with the weekend. Condition hasn't suffered too much, but have slowed down after anaplasmosis. Will recover.
C • #11 3