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Training Log Archive: kensr

In the 7 days ending Aug 5, 2017:

activity # timemileskm+mload
  O-course Training1 3:00:00
  Strength6 2:35:00464.5
  Road Running3 2:20:40 12.44(11:18) 20.02(7:02) 126387.5
  Trail Running2 1:04:55 3.63(17:53) 5.84(11:07) 204142.5
  O - competition1 42:53 2.04(21:00) 3.29(13:03) 65193.0
  Hiking1 20:00 0.5(39:59) 0.81(24:51)20.0
  Total12 10:03:28 18.61 29.95 3951207.5
  [1-5]11 7:03:28

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Saturday Aug 5, 2017 #

1 PM

Trail Running warm up/down 7:14 [2] 0.39 mi (18:32 / mi) +23m 15:40 / mi
ahr:96 max:108

O - competition race (Perth Ontario) 42:53 [4] 3.29 km (13:03 / km) +65m 11:53 / km
ahr:120 max:157

Canadian Nationals middle at Foley Mountain. Cool weather, rain gone. Forest open with sections of bare rock and grass. Also loose rocks underfoot.

Good course, couldn't run fast due to rocky ground, so that made navigation better with more time to think. Very good run up until the end, where I stopped short on the 350m run to 9 and searched for 4 min before pinning down error and getting to the control.

6th on M65, which runs up to 75, and less than 5 min from 2nd.

Thursday Aug 3, 2017 #

9 AM

Strength (Rec Center) 45:00 [3]

Exercise class. Arms weak, right hip joint sore on lunges to that side.
5 PM

Trail Running (Craftsbury) 57:41 intensity: (45:00 @2) + (12:41 @3) 3.24 mi (17:48 / mi) +181m 15:10 / mi
ahr:111 max:141

Rain, so no practice. But got up there before I found out. Ski walking up Screaming Mimi 6 times, then over to Duck Pond.

Wednesday Aug 2, 2017 #

Note

Starting YETI month 4. Feeling some wear and tear, mostly around R glute at the moment, which I can feel on hills and even going up stairs.
Have started tracking training load by TRaining IMPulses (TRIMP) using Kenny's beta graphs. Doesn't show on current week, but arrow back to prior weeks to see it. Basic premise is that training builds both fitness and fatigue, but fatigue dissipates faster. Graph shows if you're in a net fatigued or fresh state. Loading is calculated by summing the minutes in each intensity level times an empirical factor for each level. Currently I'm using 1, 2, 3, 4, 5 as the factors, but may tweak them as I see how it works.
10 PM

Strength 7:00 [3]

50 sit-ups
25 supermans
Work day, easy week to favor hip, reduce load and build freshness for weekend

Tuesday Aug 1, 2017 #

9 AM

Strength 45:00 [3]

Exercise class. Biceps/triceps/core. Nice workout.
Hip sore on lunge stuff.
12 PM

Hiking (Town forest) 20:00 [1] 0.5 mi (39:59 / mi)

Finished painting blazes on the connector trail.

Monday Jul 31, 2017 #

6 AM

Strength 10:00 [3]

60 sit-ups
20/10 pushups
Quadraped hip circles, lunges, squats
7 AM

Road Running 30:16 [3] 2.57 mi (11:47 / mi) +70m 10:51 / mi
ahr:129 max:145

Morning half hour run. Again, worked on keeping turnover high ~80 and that helped pace and reduced strain on glute.
Freshness still well in the positive range, feels good to run.
5 PM

Road Running warm up/down 34:31 [2] 2.5 mi (13:48 / mi) +4m 13:44 / mi
ahr:113 max:122

Glute not excited about this.
6 PM

Strength 45:00 intensity: (10:00 @1) + (15:00 @2) + (20:00 @4)

Strength class. Fortunately, today worked the chest, arms and abs and left the legs alone.

Sunday Jul 30, 2017 #

7 AM

Road Running long (Springfield running group) 1:15:53 [3] 7.37 mi (10:18 / mi) +52m 10:05 / mi
ahr:147 max:157

First try running with a group from the rec center. Down the trail to the river. Some kept going for 14 mi, but I headed back for a shorter version. Very good to run in a group for a change, pulled me along faster than usual recently.

Started to fade at about 6 mi, and then got on grass for the last part at even slower pace as glute started to hurt. Will see how this ends up tomorrow.

Strength 3:00 [4]

Then quick stop inside for a few pull ups.
12 PM

O-course Training (Putney Mountain) 3:00:00 [0]

Showed up for an orienteering workshop on Putney Mountain. Turned out to be a map and compass session using USGS maps. Worthwhile for the half dozen folks in attendance, but very basic introduction. Was interested in seeing if there were any local interest in competitive orienteering, but not in this crew. Nice sunny afternoon, however.

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