Training Log Archive: kensrIn the 7 days ending Jun 4, 2012:
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Monday Jun 4, 2012 #
4 PM
Trail Running hills (Kingdom Valley ) 1:10:00 3.7 mi (18:55 / mi) +412m 14:03 / mi
Hill intervals 6 x 400m. Did these on the hill instead of at the track. Much slower and easier on the hamstrings.
5.08, 5.10, 4.59, 4.40, 4.18, 4.56
5.08, 5.10, 4.59, 4.40, 4.18, 4.56
Sunday Jun 3, 2012 #
Event: NEOC: Gay City, CT
11 AM
Trail Running long (Windmill Ridge) 2:21:32 [2] 7.91 mi (17:54 / mi) +483m 15:03 / mi
From N at Cambridgeport end. Up through Martin Sanctuary, then bushwacked about a mile along ridge to pick up N end of Hemlock Tr network.
Hamstring was fine until I picked up the pace on the 3 mile road run back to the car; then twinged some.
Hamstring was fine until I picked up the pace on the 3 mile road run back to the car; then twinged some.
Saturday Jun 2, 2012 #
Event: Fox Forest
10 AM
O - competition race (Fox Forest NH) 1:26:40 [2] 5.0 km (17:20 / km) +26m 16:54 / km
Green course 4.2 km. Did this at a walk to make sure I didn't trash my leg on the slippery footing. Rainy day. Interesting course by Alar, which avoided the recent logging and required focus in locating the controls.
Garmin seems to have turned off shortly after starting and then wandered a bit..
Garmin seems to have turned off shortly after starting and then wandered a bit..
Friday Jun 1, 2012 #
Stretching 10:00 [0]
Did hamstring curls and stretches using ball. No pain, a little stretching.
10 AM
Road Running (Chester) 1:16:28 [2] 6.0 mi (12:45 / mi) +124m 11:59 / mi
Wrapped the pig tight with 2 ace bandages and took it for a run. Very easy, slow and smooth. No pain, no strain. Just wanted to see if things would function. Beautiful VT summer day.
Wednesday May 30, 2012 #
4 PM
Trail Running (Green Mtn HS) 40:00 [2] 2.25 mi (17:47 / mi) +121m 15:14 / mi
Warm up run around the hs trail.
Track workout intervals 39 [5] 0.12 mi (5:25 / mi)
1 x 200 m. First of 200/400/600/400/200 pyramid workout. Felt good, slightly faster than 40 target.
Track workout intervals 22 [5] 0.04 mi (9:13 / mi)
Second interval 400 m. But 60 m off the start R hamstring exploded and I almost dropped to the track.
Track workout intervals 7 [2] 0.01 mi (11:44 / mi)
Walked it off and tried again to no avail.
Track workout intervals 1:05 [2] 0.15 mi (7:14 / mi) +1m 7:05 / mi
Ditto. A bit further, but was not doing any good, so quit while I could still walk.
All because I was lost in the iPod and Adele.
All because I was lost in the iPod and Adele.
5 PM
Strength 30:00 [3]
No running, but figured I could still some strength stuff. Actually made it all the way through a short workout 2 x 20 reps, including gentle leg exercises. On the plus side, per the only 1 injury at a time rule, R forearm felt okay for 2 x 8 slow pullups.