Training Log Archive: kensrIn the 7 days ending Aug 6, 2011:
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Saturday Aug 6, 2011 #
Event: Canal Cities Challenge
10 AM
Trail Running warm up/down 14:21 [2] 1.0 mi (14:21 / mi) +31m 13:06 / mi
O - competition race (Sprague Brook) 51:03 [4] 5.18 km (9:51 / km) +120m 8:50 / km
Green middle. Fast running, but a couple of mistakes. Off L on 3 after dropping into ravine and not correcting back: 2 min. For 7 went off corner of lake as attack point, but wrong corner, so was 100m too far and R. So overshot and blew 7 min on that.
3 PM
O - competition race (Sprint) 15:49 [5] 1.43 mi (11:04 / mi) +21m 10:35 / mi
Clean, fast running, but not fast enough.
Wednesday Aug 3, 2011 #
5 PM
Track workout intervals (4 x 400) 28:48 3.2 mi (9:00 / mi) +3m 8:58 / mi
Short interval session to sharpen pace. Felt dead at start of warmup, loosened up after first half mile, ready to go after a mile; then intervals with 200m in between:
1.43, 1.34, 1.32, 1.28
Actually felt refreshed after the last one.
1.43, 1.34, 1.32, 1.28
Actually felt refreshed after the last one.
Monday Aug 1, 2011 #
3 PM
Roller skiing (Killington) 53:27 [3] 7.03 mi (7:36 / mi) +62m 7:24 / mi
On River Rd thru village center. Mixed technique and drills. Had to keep dodging geese families crossing back and forth across the road.
Sunday Jul 31, 2011 #
9 AM
Trail Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
10 AM
O - competition race (Day 2) 1:12:10 [4] 6.65 km (10:51 / km) +91m 10:10 / km
Good run up thru 9. Then thought 10 was next to last control, so went into it looking for the wrong feature and code. Nailed the control, but since it didn't have the right code, went into search mode and lost 8 min before reason prevailed. Then bobbled 11 in my haste by going off to the R for another couple min lost.
Really disappointed by the lost time. Ran straight to all the controls, across the marshes with no trouble. Read contour detail well. Got confused by stone walls heading into 10 (saw stone piles lined up and thought they were an extra wall), which probably triggered my loss of focus.
Really disappointed by the lost time. Ran straight to all the controls, across the marshes with no trouble. Read contour detail well. Got confused by stone walls heading into 10 (saw stone piles lined up and thought they were an extra wall), which probably triggered my loss of focus.
12 PM
Roller skiing 51:37 [3] 7.35 mi (7:01 / mi) +78m 6:48 / mi
Started off with Alex, Ali and Stefi, but they quickly disappeared down the hill. They did one lap to SR104 and back past the high school, I did two more before the hill and then called it quits. Back just as they called my name for awards (3rd).