Training Log Archive: kensrIn the 7 days ending Oct 9, 2011:
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Sunday Oct 9, 2011 #
9 AM
O - competition race (Bear Brook) 1:42:30 [4] 7.87 km (13:01 / km) +169m 11:46 / km
Red M-45. Better run today. Strong focus on bearing and pace count. Found most controls cleanly, even depressions in the middle of pine saplings. Off R slightly on 5, just missed control and had to relocate off rocks above it, 5 min. Pulled R by reentrant on way to 7, went across top of hill and down by way of 8, then overshot for 3 min. Map messy around 13, lost looking for right knoll, 1 min. Overall, still felt a lot better and in control. Glad I did red for the weekend; interesting navigation.
Trail Running warm up/down 11:16 [2] 0.61 mi (18:28 / mi)
Saturday Oct 8, 2011 #
11 AM
Trail Running warm up/down 6:00 [2] 1.2 km (5:00 / km)
12 PM
O - competition race (Bear Brook) 1:31:57 [4] 6.81 km (13:30 / km) +101m 12:34 / km
Red M-45. Missed 3 L and searched 3 min; needed attackpoint. Stopped too soon on 4 and looked 2 min before getting down to control. Likewise stopped too soon on 5 and wandered S to pond before recognizing terrain; 9 min here. Rest settled down and went much better.
Thursday Oct 6, 2011 #
6 AM
Strength 15:00 [3]
Simple set of core and leg exercises.
5 PM
Roller skiing (River Road) 43:02 [2] 5.68 mi (7:34 / mi) +1m 7:34 / mi
Stopped on way back from Springfield (MA) for some rollerskiing. On River Rd between Nourse Farm and Sugarloaf. Road lumpy, no shoulders and fair amount of traffic; dead flat. Not a great outing.
Monday Oct 3, 2011 #
5 PM
Roller skiing (Rte 103) 1:07:33 [3] 8.63 mi (7:50 / mi) +111m 7:32 / mi
HS out towards VCS. Basic technique, easy pace.
Roller skiing (Slalom) 18:22 [2] 1.14 mi (16:06 / mi) +4m 15:56 / mi
Drills in parking lot with traffic cones, some curb hopping, too.