Training Log Archive: kensrIn the 7 days ending Sep 18, 2017:
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Monday Sep 18, 2017 #
2 PM
Roller skiing 43:40 [3] 4.93 mi (8:51 / mi) +16m 8:46 / mi
Not running today, but roller skiing felt fine.
Sunday Sep 17, 2017 #
8 AM
Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
9 AM
O - competition race 48:31 [4] 4.79 km (10:08 / km) +97m 9:12 / km
ahr:144 max:161 spiked:8/12c
Brown X -- day 2. Another good run. Checked extra control on the way to 3, not much to the side, but cost 30 sec. Missed a little to 5 getting right, corrected for another 30 sec lost. Ran the trail to 6, but not as hard as I should have and also took the R fork over the little hill for one min lost there. Stopped right in front of the dirt pile and took a couple seconds to realize that was the mound with the control behind it. Slightly off R to 9 for 30 sec. All minor errors, but analysis shows they add up.
Again felt good running hard, with no physical injuries. Encouraged by results. 4th overall for today, 2nd overall for weekend on Brown.
Again felt good running hard, with no physical injuries. Encouraged by results. 4th overall for today, 2nd overall for weekend on Brown.
8 PM
Note
Got online and figured out how to lift the Curtain blackout of my iPhone and the VoiceOver as well. Back to normal thank goodness!
Saturday Sep 16, 2017 #
11 AM
Trail Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
12 PM
O - competition race (Letchworth ) 1:11:01 [4] 5.37 km (13:14 / km) +263m 10:38 / km
ahr:147 max:161
Brown X -- Ran well, felt good. Flowed with the map. A little low on 6, saw the road and took a back bearing off the parking area to the control, 2 min. Thought the bank on 11 was going up to the east, not down and was confused by the shallow contours. Across the flat to 12 and then had to cut back to 11 for 1-1/ 2 min lost.
Ended up 2nd on Brown, back 4 min from Walter.
Ended up 2nd on Brown, back 4 min from Walter.
Thursday Sep 14, 2017 #
3 PM
Trail Running (Craftsbury) 1:16:33 [2] 4.47 mi (17:07 / mi) +164m 15:22 / mi
ahr:110 max:124
Around Ruthies Run.
5 PM
Road Running warm up/down 8:57 [2] 0.59 mi (15:06 / mi) +6m 14:38 / mi
Strength 50:00 [3]
Stretching, then 3 x each superset of:
20 stepups
10 pullups
20 bicycles
20 squats
15 dips
15 situps
20 lunges
15 pushups
15 supermans
Then 45 sec each front, l & r side plank
3-1/2 min arm burns
Glute finally sore. PT in the works for next week after Letchworth.
20 stepups
10 pullups
20 bicycles
20 squats
15 dips
15 situps
20 lunges
15 pushups
15 supermans
Then 45 sec each front, l & r side plank
3-1/2 min arm burns
Glute finally sore. PT in the works for next week after Letchworth.
Wednesday Sep 13, 2017 #
12 PM
Trail Running hills (Kingdom Valley) 44:00 1.89 mi (23:14 / mi) +113m 19:36 / mi
Hill intervals on the trails. One minute run up, one minute back down x 17.
Then 10 steps @ 18".
Have a physical this afternoon, so trying to get my glute to act up. Frustratingly, it seems to be fine.
Then 10 steps @ 18".
Have a physical this afternoon, so trying to get my glute to act up. Frustratingly, it seems to be fine.
Tuesday Sep 12, 2017 #
9 AM
Strength (Exercise class) 45:00 [3]
weight:163lbs
Usual workout, plus 13 pull-ups