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Training Log Archive: kensr

In the 30 days ending Sep 30, 2015:

	activity	#	time	miles		km		+m	load
	Trail Running	6	8:51:46	29.17	(18:14)	46.94	(11:20)	1787	1479.7
	O - competition	5	6:53:54	20.3	(20:23)	32.67	(12:40)	452	1321.0
	Road Running	6	4:28:53	21.0	(12:48)	33.8	(7:57)	340	773.1
	Strength	6	3:58:00	0.2		0.32			662.0
	Hiking	1	2:00:00	2.0		3.22			120.0
	Track workout	1	39:22	3.01	(13:05)	4.85	(8:08)	134	59.4
	Road Race	1	26:07	3.09	(8:27)	4.97	(5:15)	31	104.5
	Total	23	27:18:02	78.77		126.77		2743	4519.7
averages - weight:158lbs

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Wednesday Sep 30, 2015 #

1 PM

Strength (Rec center) 50:00 [3]

Balance, steps, jump steps, ab roller wheel, quad lifts with wgt, wrist rolls
10 pullups
ski erg 4 x 500 m, 1.59, 2.16, 2.03, 2.06

Monday Sep 28, 2015 #

6 PM

Road Running (Burlington Waterfront Tra) 1:08:42 [3] 5.36 mi (12:49 / mi) +17m 12:42 / mi

South on the bike trail until I lost it on the city streets. Slow out, better coming back.

Sunday Sep 27, 2015 #

11 AM

O - competition race (Townsend MA) 1:59:54 [3] 9.01 km (13:18 / km) +125m 12:26 / km

Green course, nice weather. Bore L on way to 5 to avoid green and ended up over shooting control. Looped around for quite awhile (21 min) before I bailed to the trail, established my position and found it in a couple minutes. Then did some searching for 7, coming in from two reasonable features before I decided it wasn't there (it wasn't) and left after 10 min. Then rushing at the end to 9 just grazed it R and went off searching for 6 min before coming back and pinning it down. A few good controls, but two that were big time weak.

C • X-C skiing 2

green - Splits

Saturday Sep 26, 2015 #

Hiking (Town forest) 1:00:00 [1] 2.0 mi (30:00 / mi)

Around Butternut Hill flagging a new hiking trail. Got a good route for the last section that avoids wet areas and steep hillside. Will make a figure 8 with the Lost Mine trail to be about 4.5 miles.

Hiking 1:00:00 [1]

Split and stacked another cord of wood, mostly maple and cherry that had blown down.

4 PM

Trail Running (Kingdom Valley) 1:11:11 [2] 2.67 mi (26:40 / mi) +140m 22:56 / mi

Around the trails. Stopped to toss cut logs from the upper trail extensions.

Wednesday Sep 23, 2015 #

4 PM

Trail Running 39:00 [3] 2.23 mi (17:29 / mi) +187m 13:52 / mi

Good run to clear things after a long day.

Tuesday Sep 22, 2015 #

Note

Finished regrading the top section of the Ridge trail, seeded and covered with hay. Eliminated side pitch and improved drainage. Ready for snow.

4 PM

Road Running (Rec center) 49:00 [3] 3.27 mi (14:59 / mi) +50m 14:18 / mi

On the rail trail. Legs tight from yesterday's spenst. A few slow surges.

Strength 20:00 [3]

Weight and balance workout. Steps, jumps. Quad lifts with 4# on ankles.
10 pullups
Ski Erg 500 m, 2:00

Monday Sep 21, 2015 #

6 AM

Road Running (Cummings Rd) 29:50 [3] 2.07 mi (14:25 / mi) +78m 12:54 / mi

Morning run down Cummings, then 5 min of spenst on the ski trail hill, mostly jumps and step ups.

Saturday Sep 19, 2015 #

9 AM

Road Running warm up/down 33:33 [2] 2.1 mi (15:58 / mi) +16m 15:36 / mi

Road Race race (Charlestown NH) 26:07 [4] 3.09 mi (8:27 / mi) +31m 8:12 / mi

5K fundraiser for the humane society. Small field, but good fundraiser -- $2,400 with pledges. Pretty good course around the small town. Mostly flat with a couple slight grades thrown in. Worked hard but felt a little slow.

3rd overall, but really 2nd because the guy who came in first stopped with his dog after a mile, never repassed the two I was with and somehow ended in before any of us. Not worth a complaint, but gee whiz, why bother taking a short cut in a small race like this?

Friday Sep 18, 2015 #

Event: BAOC: Truckee A-meet

Thursday Sep 17, 2015 #

Note

Dan #2 born today in Boston!

C • #2 2

Wednesday Sep 16, 2015 #

Note

Signed up for Craftsbury's Masters Ski Camp Dec10-13. Great program last year. Winter is Coming!

3 PM

Trail Running long 1:45:28 [3] 8.22 mi (12:50 / mi) +367m 11:16 / mi

Felt good after yesterday's recovery session. Pushed up the long hill and down Popple Dungeon at a good clip.
Twenty minutes faster than previous times.

Tuesday Sep 15, 2015 #

5 PM

Trail Running (Kingdom Valley) 44:24 [2] 1.6 mi (27:45 / mi) +121m 22:29 / mi

Morning spent spraying invasives (Japanese barberry, glossy buckthorn, honeysuckle, burning bush and bittersweet) in various presence with glyphosate. Not too serious, but these guys will take over in a few years, so knocking them down now.

Then finished covering the thump-de-bump in the Pines with dirt. A little more and then seeding.

Finally a run up the hillside, but tired by then and stiff from yesterday and the weekend, so not much of a showing at that.

Monday Sep 14, 2015 #

5 PM

Strength (Rec center) 50:00 [3]

On the machines, 1 set x 20 reps
10 pullups
SkiErg 3 x 500 m with 1 min recoveries, 2.01, 2.18, 2.12
Talked to trainer about spenst/ply-o's, agreed on some leg exercises to develop pop.

Sunday Sep 13, 2015 #

9 AM

O - competition race (Pawtuckaway) 1:56:12 [3] 8.19 km (14:11 / km) +170m 12:51 / km

Red. Rainy, wet. Pretty steady nav and running for the whole course, except going from 9 to 10 where we had to detour around a long arm of "The Rotten Swamp". Got bored running down along the edge and finally decided to just run across the open swamp. Being very dry this summer, it went well until I got halfway across and hit the drainage channel down the middle. Could see the bottom a foot down, but one step and I sank into the bottomless ooze. Couldn't chance it so headed back where I came and got on the bike trail for the rest of the run. A 4 minute excursion, not too bad.

C • Bottomless ooze 1

Saturday Sep 12, 2015 #

Event: UNO Pawtuckaway Camping Weekend

11 AM

O - competition race (Pawtuckaway) 1:38:28 [3] 7.37 km (13:22 / km) +153m 12:06 / km

Red. Trouble with 3 controls, one because the flag was off by 50 m on the wrong rocks. All cost about 4 min each. Felt pretty good but course was quite physical. Skipped the night-O in the interest of avoiding body damage.

Friday Sep 11, 2015 #

Strength (Rec center) 50:00 [3]

2 sets x 20 reps on machines at moderate wgt
20 inclined crunches
8 pull ups
wrist curls
Ski Erg 2 x 500 m 2:21, 2:05

Thursday Sep 10, 2015 #

5 PM

Track workout warm up/down 13:22 [1] 0.91 mi (14:41 / mi) +47m 12:39 / mi

Track workout intervals (Green Mtn HS) 26:00 2.1 mi (12:23 / mi) +87m 10:58 / mi

Track intervals for a little speed. Realized upon arrival just how warm and humid it was. Down graded from 400's to 200's.
54, 48, 45, 43
Easier and faster each time, that's good. Then a 400 at 1:45.

Tuesday Sep 8, 2015 #

12 PM

Trail Running long 2:55:44 [3] 9.61 mi (18:17 / mi) +568m 15:27 / mi

Felt pretty good scrambling up the AT over Styles and Peru. Stiff drop to the shelter and easy run back to the car. Except where they were replacing a culvert on the Forest Service road with one the size of a Quonset hut.

C • Nice 4

Monday Sep 7, 2015 #

8 AM

Road Running 26:00 [3] 2.2 mi (11:49 / mi) +80m 10:37 / mi

Morning run with Ruthie. L knee aches. Thinking about knee lift and tempo.

Strength (Spenst) 8:00 [4] 0.2 mi (39:59 / mi)

Then to the lower trail for some hops and spenst for extra leg work.

5 PM

Strength 1:00:00 [2]

Splitting and stacking firewood. Couple cords over this weekend. Cheated with a hydraulic splitter, but that was doctor's orders -- no swinging a maul with my crappy shoulders.

Swim in the town creek at Rainbow Rock, then ribs with great tomatoes from G and Lyn. Yummy!

Saturday Sep 5, 2015 #

Event: 2015 Corn Maze Champs

4 PM

O - competition race (Mike's Maze) 27:10 [4] 2.53 km (10:45 / km) +1m 10:44 / km

Classic corn maze race. good run, couple false starts where the trails didn't actually go thru and had to backtrack.

O - competition race 9:21 [4] 0.97 km (9:41 / km) +1m 9:37 / km

Sprint. Faster, harder run. Longer legs with more navigating in the twisty layout.

8 PM

O - competition race (Night-O) 42:49 [4] 4.6 km (9:18 / km) +1m 9:17 / km

Complicated score-O where you had to do the odd numbers first in ascending order and then the even ones to maximize the bonus points. Meant a lot of running back and forth around the maze. Pretty serious interval workout. Every time I got to the perimeter wide trail I jacked up the speed to max.
Fun races.

Classic - Splits

Sprint - Splits

Night - Splits

Thursday Sep 3, 2015 #

9 AM

Road Running 1:01:48 [3] 6.0 mi (10:18 / mi) +99m 9:48 / mi
weight:158lbs

Pushed for first half, then felt a little tired and depleted (time for a gu?). Wilted on the last two mile in the hot sun.

Tuesday Sep 1, 2015 #

3 PM

Trail Running hills (Windmill Ridge) 1:35:59 [3] 4.84 mi (19:50 / mi) +405m 15:44 / mi

Out new trail from Sleepy Valley parking, up thru nature trail to top of Bemis Hill and back on old trail. Old trail is not longer maintained and has had the markers removed. Followed the tread path, which was never distinct to begin with.

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