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Training Log Archive: kensr

In the 7 days ending Oct 12, 2008:

activity	#	time	miles		km		+m	load
O - competition	2	3:38:26	13.36	(16:21)	21.5	(10:10)		823.4
Roller skiing	2	1:57:00	17.65	(6:38)	28.41	(4:07)		213.0
Road Running	3	1:38:20	10.35	(9:30)	16.66	(5:54)		98.3
Weight Training	2	1:30:00						270.0
Trail Running	3	32:00	2.5	(12:48)	4.02	(7:57)		41.0
Total	6	9:15:46	43.86		70.59			1445.8
[1-5]	6	9:00:46

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Sunday Oct 12, 2008 #

Trail Running warm up/down (Warm ups) 15:00 [0] 1.2 mi (12:30 / mi)

O - competition race (Beaver Brook #1) 31:33 [4] 3.2 km (9:52 / km)

UNO O Ringen series, 2.8 km course at Hollis HS. This was site of A meet a few years ago, and has some tricky terrain. Ran steady, but not sprint speed, just using this to warm up. Slowed down towards the end, when we got into terrain that was a problem previously. Only trouble was earlier, on #4, where I overshoot up the hillside and blew 4 min.

O - competition race (HBHS #2) 26:04 [4] 2.9 km (8:59 / km)

Same venue, different start. Course 2.12 km. Jogged back and stayed warm. Started second course after short recovery (15 min). Made huge mistake at start, heading off 90 from the right direction, thinking the parking lot on the map was really the playing field.

Took a fall going to #2 on a wet log and bruised the top of my thigh. This knotted up for the balance of the day.

O - competition race 25:18 2.5 km (10:07 / km)

Move to Hollis Elementary #3, course 2.12 km. Scale change to 1:3000, mental adjust from 1:7500; also different mapping style. Lot less detail, but managed ok as course was straightforward. Faster pace, as had Dean, Charlie and Peter around me. Overshot two controls for 30 sec wasted time.

O - competition race (Hollis Town Forest #4) 42:01 [4] 4.0 km (10:30 / km)

Another short transfer, not really cooling off. Changed sox, shoes and wet clothes between races; then off again.

Good run until I blew it going into spur on #9. Had to loop around and relocate to find control in a low visability area; time lost 7 min.

O - competition race (Silver Lake SPk) 26:30 3.2 km (8:17 / km)

Final race Woodmont Orchard, 2.78 km course. Limited chase start, most everyone went off in a mass start. Had cooled down for the first time all day, an hour and half. Not excited about warming up; just jogged around and got loose, but not sweating.

But a mass start is a good way to get pumped, so spooled up quick once things got going again. Took off fast to avoid a backup at the first control; good thing, as there was only one punch. Same to #2. Then Phil Bricker and I overshot #4 and we were back in the crowd. But this was all uphill, so people were well spread out. With Phil, Dean and Jim Arsenault, we ran as a pack thru the rest of the course, with Phil and I switching leads. Fast and furious thru # 13, where I led Phil too low and the rest closed in. Then a sprint to #14 and the finish. Most fun all day.

Thanks UNO, especially Pete and Lex, for a fine event and clockwork coordination!

#1 Beaver Brook - Splits

#2 Hollis Brookline HS - Splits

#3 Hollis Elementary School - Splits

#4 Hollis Town Forest - Splits

#5 Woodmont Orchard - Silver Lake SP - Splits

Saturday Oct 11, 2008 #

Trail Running warm up/down 5:00 [1] 0.3 mi (16:40 / mi)

O - competition (Shelburne Farms) 1:07:00 5.7 km (11:45 / km)

Nice local o-meet put on by Carl Childs and family at the spectaculr Shelburne Farms venue. Actual course length 4.5 km. Start/finish at the palatial Farm Barn, whose forecourt encloses about 1.5 acres.

Expected mostly field and trail running, but followed a powerline towards #2 and got trapped in heavy vegetation. Thick briars ala Quantico land. Then a wrong turn once I hit a trail 300 m later, and more time lost. So maybe 15 min there. Rest of run was clean and across really pretty countryside.

Legs felt good; several fast interval sections when I popped out onto trails and roads. Will have to see how they recover for tomorrow -- UNO's 5 races on 5 maps.