Training Log Archive: kensrIn the 7 days ending May 10, 2013:
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Friday May 10, 2013 #
3 PM
O - competition race (Wakpominee Sprint) 22:07 [5] ** 2.42 km (9:09 / km) +65m 8:04 / km
ahr:133 max:162
Around the Scout camp. Like all scout camps, trails everywhere and lean-to groupings. Easy navigation. Still running slow, need to ratchet it up to second and third gear.
Road Running warm up/down 5:00 [2] 0.5 km (10:00 / km) +10m 9:05 / km
ahr:68 max:73
Thursday May 9, 2013 #
5 PM
Road Running (Cummings Rd) 44:51 [2] 3.33 mi (13:29 / mi) +139m 11:56 / mi
ahr:136 max:172
Cummings and then up the hill on 11. Staying loose.
Tuesday May 7, 2013 #
11 AM
Trail Running (Mt Ascutney) 2:21:03 [3] 5.33 mi (26:27 / mi) +751m 18:24 / mi
ahr:136 max:234
Weathersfield Trail to summit. Trail in good shape; very runnable until the two dozen switchbacks and scrambling going up to the summit ridge. Beautiful clear day.
Sunday May 5, 2013 #
8 AM
Road Running warm up/down 26:42 [2] 2.0 mi (13:21 / mi) +88m 11:45 / mi
ahr:137 max:165
Road Race race (Springfield Dam Run) 31:44 [5] 4.0 mi (7:56 / mi) +108m 7:19 / mi
ahr:192 max:254
Good early season road race. Time to stretch the legs, actually felt okay although not fast. Glad to be under 8 min/mi; couple min off from last year, not surprising. Sets the stage for more work this summer: moderate quarters. And a hill run at the end of every workout.
Saturday May 4, 2013 #
Road Running (Route 11) 40:00 [1] 2.0 mi (20:00 / mi)
Green Up Day today, so ran the hill with a trash bag, picking up beer cans and McD bags. Neighbors have been at it, too, so only filled 1 bag round trip.