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Training Log Archive: kensr

In the 7 days ending Sep 25, 2022:

activity	#	time	miles		km		+m		load
Trail Running	9	4:47:55	14.12	(20:23)	22.73	(12:40)	270		863.8
Road Running	2	2:23:31	10.3	(13:56)	16.58	(8:39)	119		430.5
Strength	2	2:07:42						1c	383.1
Trail Race	1	1:02:40	3.31	(18:56)	5.33	(11:46)	70		250.7
Total	13	10:21:48	27.73		44.63		459	1c	1928.1

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Sunday Sep 25, 2022 #

6 AM

Trail Running warm up/down 27:08 [3] 1.56 mi (17:23 / mi)

Morning wake up run.

9 AM

Trail Running warm up/down 15:30 [3] 1.15 mi (13:29 / mi) +22m 12:43 / mi
ahr:109 max:146

Prerace warm up with pick ups.

10 AM

Trail Race race (Biathlon race) 1:02:40 [4] 3.31 mi (18:56 / mi) +70m 17:46 / mi
max:165

Very warm and sunny for a change. Glasses fogged on prone badly. On the 2nd stage I couldn’t even clearly see the lane number and hit 2 targets in the next lane. Saw 3 targets drop, but only one was mine. Fogging is definitely a problem.
Better for first standing, dropped 4 in a row. Shows I can do it. Then rushed the last stage and missed them all. Running was on single track; couple falls didn’t help things.
I could have shot novice with the rest of the biathlon camp (all prone, all big targets), but that didn’t seem fair as I don’t normally do that. Would have confidence in that case of clearing all the targets for all 4 stages.
2/4/1/5
Watch stopped during 3rd lap so time and distance is corrected by estimate.

Saturday Sep 24, 2022 #

6 AM

Trail Running 32:11 [3] 2.01 mi (16:01 / mi) +67m 14:31 / mi
ahr:106 max:144

9 AM

Trail Running 58:14 [3] 2.95 mi (19:44 / mi) +58m 18:36 / mi
ahr:113 max:150

Zero, then run the course, do some pick ups, do some combos. Then run it again, shoot run shoot.

Used glasses today and had much improved sight picture. Had to contend with fogging when I came in hot, but can deal with it now. Different story when the temp is well below freezing.

3 PM

Trail Running (Biathlon ) 12:30 [3] 0.75 mi (16:40 / mi)

Games:
- One shot at a time alternating with partner until we got 10 hits.
- 4 x 5 shot relay with penalty loops. Partner had 4 penalty laps, I had none, we still won.

Friday Sep 23, 2022 #

7 AM

Trail Running 27:24 [3] 1.88 mi (14:34 / mi)

Morning stretches and trail run before breakfast.

11 AM

Trail Running 26:48 [3] 1.45 mi (18:29 / mi) +34m 17:13 / mi
ahr:102 max:146

Trail run after shooting to warm up.

4 PM

Strength 34:21 [3]

Stretches and core workout.

Trail Running 25:05 [3] 0.92 mi (27:15 / mi)
ahr:118 max:149

Running between shooting stages to elevate breathing and heart rate. Zeroed and then shot metal. Had some good practice stages, some were a little off since I had contact lenses in and I experienced slight double vision.

Strength 34:21 [3]
ahr:76 max:107

Thursday Sep 22, 2022 #

4 PM

Road Running (Craftsbury ) 55:00 [3] 3.5 mi (15:43 / mi)

Biathlon/running camp at Craftsbury. Easy shakeout run.

C • Hillary 3

Wednesday Sep 21, 2022 #

7 AM

Trail Running 1:03:05 [3] 1.45 mi (43:30 / mi) +89m 36:31 / mi
ahr:104 max:139

Town Forest up the Lost Mine trail with Molly to the Big Tree Loop. Hasn't been tended in a long time and flagging is gone. So are 3 of the 6 big trees, dead and fallen. Will take some work to reestablish the route.

Also out to the site of Chester's original 1960's cable tv tower. Remains of the aluminum truss tower were there when I checked it out 15 years ago, but they're gone now. Still a few pieces of the rabbit ears antenna assembly. Should have made it a historic site.

Tuesday Sep 20, 2022 #

3 PM

Strength (Rec Center) 59:00 [3]
1c

Raining hard, so inside workout.
Leg mobilization, then 6 min spinning, heavy band for glute kickback, monstor walks
Balance on dynadisc
Easy stretch for hip flexors
Hamstring curls, single leg 30# x 12 x 2 sets
Tantrums on ball 2 x 1 min, bridges on ball
Kneeling bench rows with leg up, 35#
Bulgarian squats 35#
Pull downs on cable tower, 50# each arm
10 pullups

Monday Sep 19, 2022 #

8 AM

Road Running 1:28:31 [3] 6.8 mi (13:01 / mi) +119m 12:21 / mi
ahr:126 max:141

Longer morning run before the forecast heavy rains come in. Felt good.
46.59 / 41.32

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