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Training Log Archive: kensr

In the 30 days ending Jun 30, 2016:

	activity	#	time	miles		km		+m				load
	O - competition	6	10:50:45	29.67	(21:56)	47.74	(13:38)	1560	12 /	15c	80%	2642.4
	Trail Running	15	9:17:06	27.43	(20:19)	44.14	(12:37)	1127				1167.3
	Strength	8	5:31:30									1031.0
	O-course Training	3	2:46:52	11.11	(15:01)	17.88	(9:20)	79				543.7
	Road Running	4	2:00:05	10.27	(11:41)	16.53	(7:16)	366				354.3
	Track workout	3	1:36:00	7.4	(12:58)	11.91	(8:04)	32				274.0
	Total	32	32:02:18	85.88		138.21		3164	12 /	15c	80%	6012.8
averages - weight:161.5lbs

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Wednesday Jun 29, 2016 #

8 AM

Road Running (Chester) 38:00 [2] 2.95 mi (12:53 / mi) +76m 11:56 / mi

Around the town loop with Ruthie.

5 PM

Trail Running warm up/down 31:16 [2] 1.89 mi (16:32 / mi) +43m 15:27 / mi

Strength (Craftsbury ) 1:05:00 [3]

Circuit exercises, agility and core.

Monday Jun 27, 2016 #

5 PM

Road Running 22:32 [4] 2.4 mi (9:23 / mi) +82m 8:29 / mi
ahr:148 max:166 weight:162lbs

Hard, short run. GPS track wandered at first and shorted the distance by 0.2 mi. Time for the 2 mi target distance was more like 18.45. Pushed to make it worthwhile.

Sunday Jun 26, 2016 #

11 AM

Trail Running intervals (Kingdom Valley) 1:25:00 4.5 mi (18:53 / mi) +400m 14:48 / mi
ahr:114 max:159

Lactate threshold intervals. Warmup on the trails. Then fast ski walking with poles up the hillside. 5 x 5 min intervals. Recovery coming down.

Saturday Jun 25, 2016 #

Event: WCOC Ratlum Mountain

1 PM

O-course Training warm up/down 11:52 [2] 0.45 mi (26:34 / mi) +43m 20:27 / mi
ahr:94 max:117

2 PM

O - competition race (Ratlum Mtn) 19:24 [5] 1.98 km (9:49 / km) +81m 8:09 / km
ahr:150 max:165

Running hard Course B. Came out of 2 to the L and hit the main trail, thinking it was the smaller one. Turned the wrong way and ran towards the wrong jct before correcting, 1 min error.

O - competition race 20:00 [5] 2.12 km (9:27 / km) +107m 7:33 / km
ahr:156 max:170

Course A 20 min later in relay with Steve. Came straight out of 7 up to trail, should have come along stream -- 30 s. Then chose the lower trail to 9, just because Sue took the upper one. Mistake - 50 s. Fun chasing her on both courses, total within 3 sec.

3 PM

Trail Running warm up/down 11:40 [1] 0.44 mi (26:31 / mi) +58m 18:49 / mi

Fun racing hard on Charlie's sprints, then enjoyable food and company after.

Sprint A - Splits

Sprint B - Splits

Friday Jun 24, 2016 #

5 PM

Track workout intervals (GMUHS) 17:00 1.39 mi (12:14 / mi) +18m 11:45 / mi
weight:161lbs

Back to the track to try measuring the distance. Set the garmin on 1 sec sampling to see if that were better than the smart mode. Left it like that and then a lap with the watch tied to my hat. Both methods were better than yesterday, the first measured a little short. Then 2 laps at speed. None of these tracked the inside lane I ran. The cool down lap was run in lane 6, but it looks no different than the others. And we won't even discuss the elevation profile. Guess VT doesn't have very many satellites nearby.
2.02, 1.42

Strength (Hamstring extensions) 5:00 [4]

2 sets x 6. Felt good, no problems lately.

Thursday Jun 23, 2016 #

5 PM

Track workout intervals (GMUHS) 44:00 3.05 mi (14:26 / mi) +7m 14:20 / mi
ahr:112 max:161

Still a bit tired, but thought some short intervals would be good. Slow warmup, then throw-away first interval, followed by 3 more 1/4's with a 2 min recovery in between.

Used the garmin's interval function set to signal 1/4 mile with a 2 minute recovery. Each 1/4 was signaled before a full lap was complete by maybe 10 m. Looking at the gps track, it shows a full lap would be 420 to 430 m. Is it possible the high school track is long? How can this be?

So my splits, using the garmin distance for 1/4's were 1.57, 1.36, 1.33, 1.35. Not bad, but I would have to add another 5 seconds or so to make the full lap.

C • track 4

Wednesday Jun 22, 2016 #

5 PM

Trail Running warm up/down 11:03 [2] 0.67 mi (16:28 / mi) +17m 15:16 / mi

Strength (Craftsbury) 1:05:00 [4]

Circuit training 2 sets 40 sec on/20 sec recovery
Pullups (10/8), squats, bicep extensions, one-leg standups, pushups, russian twists, situps, superman, dips, step-ups
Then planks; arm extensions straight out to side for 3 min, R arm droops pretty quickly

Tuesday Jun 21, 2016 #

Note

Busy days. And still tired and a head cold from Sunday. Maybe something tomorrow.

Sunday Jun 19, 2016 #

Event: Harris Center

9 AM

Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

10 AM

O - competition race (Harris Center) 2:11:16 [4] **** 9.18 km (14:18 / km) +177m 13:03 / km
ahr:115 max:152 spiked:12/15c

Red course. Decided to go with a longer course to test current capability. Challenging course by Alar. Despite the start of a sore throat, felt light and strong for the first half. Then got tired and dry and it got hard to focus precisely. The last quarter was a struggle; the temp was in the 80's and I felt beat.

Clean and accurate for the first four controls, then missed 5 to the R by 50 m and came back from the stone wall behind it. Just stood on a boulder and surveyed the area and spotted the control, 4 min lost. The long leg to 8 (almost 2 km no trail) ended in a bland area and I missed it by 20 m from a hilltop attack point 150 m away. Bounced off 2 stone walls and got it with a 5 min loss. Getting hot and tired, nevertheless okay for the next 3 controls. The leg to 12 ended in the logged over area and I slipped past 20 m to the left as I checked out the wrong little hilltop. Searched for 10 min until I found the nearby stone wall segment and off that to the control. The next one came up into a jumble of big boulders, I paced the right distance and direction to within 10 m, but not close enough (wrong side of big boulder) and took an extra 4 min to find it. Total time lost ~ 24 min.

Getting stronger and faster, but accuracy and speed suffered from the heat and distance, and needed to be right-on for this map.

Red - Splits

Saturday Jun 18, 2016 #

7 AM

Trail Running (Kingdom Valley) 45:00 [2] 2.2 mi (20:27 / mi)

Wednesday Jun 15, 2016 #

3 PM

Trail Running warm up/down (Craftsbury) 1:17:25 [2] 3.94 mi (19:39 / mi) +94m 18:18 / mi
ahr:101 max:124

Run before masters workout.

Strength (Craftsbury) 1:00:30

Dynamic warmups and easy stretches.
Then 3 sets x 10 exercises for 30 sec each, including pullups 10/9/8.
Arm burners for 4 min. R arm inexorably drifts downward due to wimpy (missing) muscle.

Tuesday Jun 14, 2016 #

4 PM

Trail Running warm up/down 24:19 [1] 0.85 mi (28:40 / mi) +75m 22:29 / mi
ahr:90 max:114

Track workout (GMUHS) 35:00 2.96 mi (11:49 / mi) +7m 11:44 / mi
ahr:121 max:153

Plan was for 4 x 800 at an 8 min/mi pace. Gusty wind. Too stiff to feel like stretching, so I was pretty stiff. Back and L knee a little sore. All added up for a good track session.

First was really slow, almost quit. Felt I could do one more, and that would definitely be my last one. But the pace ended close to my target, so why not try a little harder for one more. That was even better, and if I can do 3, why not 4? Last was steady and harder and just over 7:20 pace, so there.

C • First interval 1

Monday Jun 13, 2016 #

4 PM

Road Running tempo 18:36 [4] 2.02 mi (9:11 / mi) +43m 8:37 / mi
ahr:147 max:160

Felt like a short, faster workout. This run has a hill half-way in each direction and takes an effort to maintain any sort of speed. Working on it. Felt good.

Sunday Jun 12, 2016 #

10 AM

O - competition race (Franklin Park ) 23:38 [4] 2.82 km (8:24 / km) +25m 8:02 / km
ahr:145 max:156

Preliminary race. Started off wrong and didn't hook far enough around the hill at the start, headed across field before I got the compass and map worked out. Then okay. Missed the tunnel symbol because it was buried under the heavy stone wall symbol, which I forgot meant it was uncrossable.

12 PM

Trail Running warm up/down 19:06 [2] 0.53 mi (35:50 / mi) +18m 32:25 / mi
ahr:88 max:102

1 PM

O - competition race 26:52 [4] 2.84 km (9:28 / km) +47m 8:44 / km
ahr:138 max:153

Final. Ran clean with no mistakes, lost 10-20 sec on a couple controls getting a fix on the bag. Could use some more speed.

2 PM

Trail Running warm up/down 20:45 [2] 1.02 mi (20:23 / mi) +15m 19:30 / mi

Prelim A - Splits

Final - Splits

Saturday Jun 11, 2016 #

10 AM

O-course Training 1:15:00 6.9 mi (10:52 / mi) +2m 10:52 / mi
ahr:135 max:165

More Boston sprint camp. Starting at Magazine Beach for warmup and a sprint course around the playing fields. Then Cambridge street-O, strictly behaving according to the one-way traffic rules -- fun, added lots of extra distance particularly after I headed down the wrong street and couldn't turn back. Then a micro sprint on a dinky park in mid-Cambridge amidst a birthday party and other morning activities. Fast, fast!

Friday Jun 10, 2016 #

9 AM

O-course Training (Boston sprint camp) 1:20:00 [3] 6.06 km (13:12 / km) +34m 12:51 / km
ahr:105 max:171

Series of training exercises -- micro-O, hill sprints, maze, sprint course.
Excellent organization by Alex and Ed.

3 PM

Trail Running (Cheshire Rail trail) 45:37 [2] 2.81 mi (16:14 / mi) +38m 15:35 / mi
ahr:107 max:130

Stopped off just after Keene and ran some on a rail trail cresting over the last hills heading to the CT River. Good run, must have been a great train ride.

Wednesday Jun 8, 2016 #

4 PM

Road Running hills (Craftsbury) 15:57 [4] 1.1 mi (14:30 / mi) +164m 9:55 / mi
ahr:146 max:154

Missed hill time trial Sunday, so ran it today before masters workout. Long continuous climb up West Hill Rd. Legs tired from past few days, but not too bad.

Road Running warm up/down 25:00 [2] 1.8 mi (13:53 / mi) +1m 13:52 / mi
ahr:117 max:148

Before hill run and then back down to car.

5 PM

Trail Running 11:48 [2] 0.64 mi (18:33 / mi) +5m 18:06 / mi

Over at Craftsbury to warm up again on bike trails.

Strength 35:00 [4]

Circuit exercises. Warmups then 40 sec on/20 sec recovery. 2 sets x 10 stations.
Back sore.

Tuesday Jun 7, 2016 #

9 AM

Trail Running (Kingdom Valley) 1:34:07 [3] 4.77 mi (19:44 / mi) +333m 16:13 / mi
ahr:106 max:138

Log shuttle. Ran back and forth from cut up tree to woodshed and moved the firewood. Each trip took a different route and ended up 3 miles for this.

Then a hill run from creek crossing to height of Ridge Trail via driveway, Stairway, Dan's Dive, Upper Cut-Thru. 1/2 mile, 300' vert, 10:35

Sunday Jun 5, 2016 #

Event: DVOA Rogaine Pocono Environmental Education Center

10 AM

O - competition race (Del Water Gap Rogaine) 5:58:40 [4] 22.13 km (16:13 / km) +862m 13:34 / km

Short rogaine (6 hour) on the Stuckey Pond and Spackman Creek maps with Glen. Sandy set out 50 controls throughout the maps and all were placed dead-on. A pleasure to run.

Swept the northern half in 3-1/2 hours and moved to the other one which had controls more spread out. Vegetation was thicker and travel slower. Decided to cut after 71 and head over to 69 and work our way back in. Missed the trail cutting across our path to 69 and went past the control a couple hundred meters. Looking closely now, the trail fades away just where we crossed it, so probably didn't exist. Did hit a marsh past where we thought the trail would be, but failed to pick it up on the map. So missed 69 and got 3 others on the way in, beating the clock by a minute.

Were first supervets with 2030 points, well behind Joe overall on the team competition and behind a couple solo runners, too. But happy with the training for our full rogaine in July. Ran the whole course in o-shoes, which is a first for me for a rogaine. My current vj's fit really well and caused no problems. Good to have studs with all the up and down across ridgelines.

Rain the night before, and a brief shower during kept us wet and fogged up. The real torrents came down as I started the drive home, with a blinding downpour for the first 2 hours of the trip.

Saturday Jun 4, 2016 #

10 AM

Trail Running warm up/down 15:00 [2] 0.8 mi (18:45 / mi)

11 AM

O - competition race (Pond Mtn green) 1:10:55 [4] **** 6.69 km (10:36 / km) +261m 8:52 / km
ahr:120 max:174

Green at team trials. Felt good running, tried to avoid mistakes. Off on first 2 legs trying to adjust to 1:15 map scale and distance, kept coming up short. Then running with Glen and David Hunter and we moved along fast. Some different routes but stayed together. Went over the top to 8 (46) and came down on top of the cliffs. Turned R instead of L and searched 3 min before fixing. Then a little R to 9 and went past it to much frustration. Stupid loss of 3 min. So much for no mistakes.

Long Green - Splits

Friday Jun 3, 2016 #

Event: Senior Team USA Trials

Thursday Jun 2, 2016 #

Strength (Kingdom Valley) 45:00 [2]

Couple hours of cutting more blow down on the upper trails; rough clearing a new cutoff. Also moving rock to level a section of the Tea House trail. Log splitting, too.

9 PM

Strength (Hamstring extensions) 6:00 [3]

2 sets x 10. Noticeable improvement to hamstrings.

Wednesday Jun 1, 2016 #

4 PM

Trail Running warm up/down (Craftsbury) 55:00 [1] 1.87 mi (29:25 / mi) +31m 27:59 / mi
ahr:84 max:125

Warmup and then later around trails with Adrian checking out some fine WC areas.

C • Craftsbury 3

Strength (Craftsbury) 50:00 [3]

Back again. Summer masters ski training.
2 sets x 10 exercises for skiing, each for 30 sec: lunges, situps, supermans, squats, dips, pullups, stepups, russian twists, pushups, bicep extensions

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