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Training Log Archive: kensr

In the 7 days ending May 11, 2013:

activity	#	time	miles		km		+m	load
Trail Running	2	2:51:03	6.76	(25:18)	10.88	(15:43)	751	483.1
O - competition	2	1:21:47	4.29	(19:03)	6.91	(11:50)	110	349.3
Road Running	3	1:16:33	5.64	(13:35)	9.07	(8:26)	237	153.1
Road Race	1	31:44	4.0	(7:56)	6.44	(4:56)	108	158.7
Total	5	6:01:07	20.69	(17:27)	33.3	(10:51)	1206	1144.2

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Saturday May 11, 2013 #

12 PM

O - competition race (Moreau Middle) 59:40 [4] ***** 4.49 km (13:16 / km) +45m 12:38 / km
ahr:134 max:151

Careful on the technically tough Moreau plateau. Ran at moderate speed over the terrain which is a nice mix of open woods and soft marshes.

Fast enough today to make a few mistakes, which I guess is progress:

L going up to 3, got above and had to look around; 1 min lost.
Overshot 5 to L, caught myself at the top of the drop off and turned around to get it, 1 min lost.
Well off R on short leg to 8 as glasses fogged up and ran to the hilltop beyond the wrong marsh, 2 min gone.
Biggy on 12 where I slid by the mounds maybe 5 m to the L and ended up in SearchMode. When I found them it seemed more like a depression than two knolls, 5 min lost.

Trail Running warm up/down 30:00 [2] 2.3 km (13:03 / km)
ahr:93 max:132

Middle Green Y - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

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

Sprint Green - Splits

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.

C • Ascutney 4

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.

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