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Training Log Archive: kensr

In the 7 days ending Oct 14, 2017:

activity # timemileskm+mload
  Strength3 2:50:00465.0
  Hiking2 2:20:00 6.16(22:44) 9.91(14:07) 298240.0
  Road Running2 1:41:24 8.25(12:18) 13.27(7:38) 104227.8
  Trail Running2 1:26:26 5.63(15:21) 9.06(9:32) 433291.1
  Stretching6 1:10:00
  Roller skiing1 1:04:00 7.17(8:55) 11.55(5:33) 37192.0
  O - competition1 39:41 1.93(20:36) 3.1(12:48)10 /11c90%178.6
  Total17 11:11:31 29.14 46.9 87210 /11c90%1594.5
  [1-5]11 10:01:31

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Saturday Oct 14, 2017 #

6 AM

Stretching 11:00 [0]

4 sets stretches
9 AM

Trail Running warm up/down 30:00 [2] 2.0 mi (15:00 / mi) +116m 12:43 / mi
ahr:117 max:168

10 AM

O - competition race (Burnt Mtn Boulder Dash) 39:41 [4] *** 3.1 km (12:48 / km)
max:168 spiked:10/11c

Brown X day 1. Good clean, hard run. Read terrain and features well. Started easy and sped up as I went along. Straight line except took the trail route to 4. Slipped to the left on 9 and ended up lost amongst cliff faces and knolls. Knew my distance from pace count and spotted my position relative to the curve in the road ahead. Determined I was a little west of the control and jogged 50 m over to the location. Lost 2-1/2 minutes.

Came out with the best time on course by about 5 min.
1 PM

Hiking (Tomasso Forest) 1:40:00 [2] 4.06 mi (24:38 / mi) +298m 20:03 / mi

Back to Chester and off to a potential conservation acquisition. Led a group around some of the trails as a photographer shot video of us and the terrain. Could be nice O venue in the future.
10 PM

Stretching 10:00 [0]

Friday Oct 13, 2017 #

Note

Rest day.
Temp in the high 20's last night, frost on grass. Picked the Seyval this morning as it's done getting ripe and the yellow jackets are after it. Not as much as last year, but sugar content is higher.

Thursday Oct 12, 2017 #

9 AM

Strength (Exercise class) 45:00 [2]

Stretching and lots of squats (200) and lunges (100). Ab work.
10 AM

Road Running 24:57 [3] 2.25 mi (11:05 / mi)

Warm up and then 2 x 400 intervals at moderate pace (2.07, 1.51). Easy run back with speed play along the way.

Wednesday Oct 11, 2017 #

6 AM

Stretching 11:00 [0]

3 PM

Roller skiing 1:04:00 [3] 7.17 mi (8:55 / mi) +37m 8:47 / mi
ahr:112 max:141

Working on knee flex and more push from both legs.
5 PM

Stretching 18:00 [0]

Leg and hip stretches. Easy squats and lunges for deeper knee flex.

Tuesday Oct 10, 2017 #

9 AM

Strength (Exercise class) 50:00 [3]

10 pull ups, then regular class with ab focus.
11 AM

Road Running 1:16:27 [2] 6.0 mi (12:45 / mi) +104m 12:06 / mi

Legs tired and hamstring/glute sore, took it easy.

Monday Oct 9, 2017 #

7 AM

Stretching 10:00 [0]

5 PM

Stretching 10:00 [0]

6 PM

Strength 1:15:00 [3]

Warm up. 2 x 500m ski erg
Then exercise class, mostly back work.

Sunday Oct 8, 2017 #

9 AM

Trail Running warm up/down 13:10 [2] 0.78 mi (16:50 / mi)
ahr:106 max:119

Over to biathlon range.

Trail Running hills 43:16 intensity: (18:16 @3) + (25:00 @5) 2.85 mi (15:11 / mi) +317m 11:17 / mi
ahr:144 max:163

Running up Elinors Hill by the shooting range. 5 x 5 minute repeats with poles. Then 3 short sprints flat out.
10 AM

Hiking warm up/down 40:00 [1] 2.1 mi (19:03 / mi)

Staggered to the lodge for a shower and change, then back to help with the biathlon race R/T. Totally beat.
9 PM

Note

Harvested the La Crescent today, several weeks later than last year to significantly increase the sugar content and drop the acidity. That was at the cost of letting many of the grapes over ripen and drop off the cluster. So yield was down by half, enough for 2 gallons, but I anticipate the product will be better. Still have Seyval on the vines waiting for more sunshine.

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