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Training Log Archive: kensr

In the 7 days ending Oct 23, 2011:

activity # timemileskm+mload
  O - competition2 2:22:56 8.38(17:03) 13.49(10:36) 314571.7
  Road Running2 1:10:53 7.66(9:15) 12.32(5:45) 172184.2
  Strength2 1:00:00180.0
  Roller skiing1 1:00:00 7.57(7:56) 12.18(4:55) 239180.0
  Trail Running2 17:03 0.52(32:47) 0.84(20:22) 3034.1
  Total7 5:50:52 24.13 38.83 7551150.0

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MoTuWeThFrSaSu

Sunday Oct 23, 2011 #

9 AM

Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

O - competition race (US Long Green) 1:24:48 [4] 8.41 km (10:05 / km) +191m 9:03 / km

Better than yesterday, but still some mistakes in nav and route choice.

Green-X Long - Splits

Saturday Oct 22, 2011 #

9 AM

Trail Running warm up/down 7:03 [2] 0.02 mi (5:54:34 / mi) +30m 1:02:20 / mi

O - competition race 58:08 [4] 5.07 km (11:28 / km) +123m 10:13 / km

Errors 5, not far enough; 8, off to R slightly; and another at end, too hasty.

Green-X Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 
2 PM

Road Running (Chester) 28:27 [2] 2.73 mi (10:26 / mi) +65m 9:43 / mi

Around Chester with Ruthie.

Thursday Oct 20, 2011 #

Strength 20:00 [3]

Quickee strength workout at 2/3 reps: 3 sets x 20
Pullups 3 x 6
Then off to dinner out.

Wednesday Oct 19, 2011 #

3 PM

Road Running (Berlin Pond) 42:26 [3] 4.93 mi (8:36 / mi) +107m 8:04 / mi

In Montpelier so stopped and did a lap around the pond. Thought this was flat, but turned out to have some hills. Good push.

Tuesday Oct 18, 2011 #

12 PM

Roller skiing (Route 11) 1:00:00 intensity: (30:00 @2) + (30:00 @4) 7.57 mi (7:56 / mi) +239m 7:13 / mi

Strength drills and intervals x 20 up shallow hill. V1, V2, DP, single pole, no pole.
C • Intervals x20 3

Monday Oct 17, 2011 #

Strength 40:00 [3]

Core, arms, legs 3 x 30
Pullups 3 x 8

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