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Training Log Archive: kensr

In the 7 days ending Oct 21, 2010:

activity	#	time	miles		km		+m	load
O - competition	4	3:18:37	11.22	(17:42)	18.06	(11:00)	117	729.3
Roller skiing	2	1:49:56	10.37	(10:36)	16.69	(6:35)		219.9
Off Trail Running	1	1:10:00	2.68	(26:07)	4.31	(16:14)	252	70.0
O-course Training	2	39:25	2.84	(13:51)	4.58	(8:37)	128	104.0
Strength	1	10:00						30.0
Total	9	7:07:58	27.12		43.64		497	1153.2
[1-5]	9	7:00:58

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Thursday Oct 21, 2010 #

Note

Rest day. L knee in pain during warmup yesterday; quite sore today going down stairs. Think I hurt it Tues on the downhill section of our KV sprint workout.

Wednesday Oct 20, 2010 #

Event: U.S. Corn Maze Championships

12 PM

Off Trail Running (Killington) 1:10:00 [1] 2.68 mi (26:07 / mi) +252m 20:13 / mi

With Greg checking out mid mountain area for A-meet terrain.

5 PM

O - competition race (Corn Maze) 26:07 [3] 2.85 km (9:09 / km) +2m 9:07 / km

Neat race around the corn stalks.

O - competition race (Corn Maze) 5:21 [4] 0.58 km (9:12 / km) +1m 9:08 / km

More corn.

O-course Training warm up/down 7:00 [0] 0.4 mi (17:30 / mi) +1m 17:21 / mi

Tuesday Oct 19, 2010 #

5 PM

O-course Training (Kingdom Valley Trails) 25:41 [3] 2.93 km (8:46 / km) +99m 7:30 / km

Ski-O sprint course from last winter with Greg. No warm up, so slow off the start and up the hill.

O-course Training 6:44 [4] 1.01 km (6:41 / km) +28m 5:52 / km

Just map 2 from the above course; much better running.

6 PM

Strength 10:00 [3]

Pushups 30/ 20
Situps 50, 50

Sunday Oct 17, 2010 #

10 AM

O - competition race (Moreau) 1:16:05 [4] 6.52 km (11:40 / km) +114m 10:44 / km

More cautious than yesterday after wasting much time at the finish. Pretty methodical throughout, at the price of some speed. One error on the short leg to #7. Drifted R and stayed on the ridge to the trail 150m past; 4 min lost.

12 PM

Roller skiing 49:53 [2] 5.52 mi (9:02 / mi)

In the park around the lake. Working on drills from yesterday. Lots of pine needles, but good workout; came back with all my skin in place.

Day 2 Green X - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships

O - competition warm up/down 13:00 [1] 1.0 mi (13:00 / mi)

11 AM

O - competition race (Moreau State Park) 1:18:04 [4] 6.5 km (12:01 / km)

Green X, nominal 5.5 km. Started in right direction on #1, but looked for control too soon and wasted a minute before I moved on to the right area. Then ran smooth thru #9, thhen cranked up the speed because it was downhill and close to the finish. Figured those are usually trivial, so needless to say botched #10 too low and then around it over the top. Did a relocation, but still looped below it. Lost 3-4 min on each of those.

So lost a lot by dropping my guard at the end; guess it's not over until you trip over the finish control.

3 PM

Roller skiing (Moreau) 1:00:03 [2] 4.85 mi (12:23 / mi)

Training session with Alex. Nice work on V1 hills and some double poling. Good technique progress.

Day 1 Green X - Splits

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