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Training Log Archive: kensr

In the 30 days ending Nov 30, 2019:

activity # timemileskm+mload
  Strength6 7:16:056c1283.3
  Road Running9 5:55:00 30.14(11:47) 48.5(7:19) 3421055.6
  Skate Ski3 3:28:04 18.88(11:01) 30.38(6:51) 466730.3
  Trail Running2 2:00:00 4.92(24:23) 7.92(15:09) 375350.0
  Track workout2 1:20:00 5.9(13:34) 9.49(8:26) 182c209.0
  O - competition1 1:15:38 3.48(21:44) 5.6(13:30) 161276.6
  Road Race1 30:03 3.11(9:40) 5.01(6:00) 16120.2
  Total22 21:44:50 66.43 106.91 13788c4024.9
averages - weight:162lbs

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Saturday Nov 30, 2019 #

7 AM

Road Running 1:06:17 [3] 6.0 mi (11:03 / mi) +91m 10:33 / mi
ahr:150 max:168

Run with Joe around N Springfield. Lots of talk about wines (he runs a liquor store) and pricing. Cold in the teens and a little stiff. Good run.

Thursday Nov 28, 2019 #

8 AM

Road Running warm up/down 9:23 [2] 0.5 mi (18:46 / mi) +20m 16:43 / mi
ahr:110 max:134

Road Race race (Thanksgiving 5K) 30:03 [4] 3.11 mi (9:40 / mi) +16m 9:31 / mi
ahr:152 max:171

Nice going out at 9 min miles, then hit headwind coming back and pace dropped a lot. Ended up 30 sec slower overall than last year which is okay things considered.

Monday Nov 25, 2019 #

2 PM

Road Running 34:58 [3] 3.0 mi (11:39 / mi) +22m 11:24 / mi
ahr:131 max:152

Run with Ruthie and Molly.
5 PM

Strength (Trainer) 1:20:34 [3]
ahr:92 max:161 1c

Stretch and dynamic warm up, skip rope, then workout with Adam:
L-sit pull ups, bicycle pull ups
Tuck squats w/20# dbs Russian twists w/16# ball
Side planks, ball planks
Side twists against wgt
Dble pole wgts 5@ 60# each side had R tendon burning, so 25@ 50#
Dead lifts 10@ 115#, 135#
Ski erg 500m 2:10.3

Sunday Nov 24, 2019 #

8 AM

Road Running 44:31 [3] 4.22 mi (10:33 / mi) +48m 10:11 / mi
ahr:143 max:159

From Joe's out over the dam and back. Slop on the side of the road from mixed snow and rain. Good run except for the slow down on the hill at the end of mile 1.

Saturday Nov 23, 2019 #

Event: Mt Van Hoevenberg ski-o
 
11 AM

Skate Ski warm up/down 4:01 [2] 0.58 km (6:56 / km) +8m 6:31 / km
ahr:104 max:127

Skate Ski race (Mt Van Hoevenberg) 1:50:06 [4] 15.5 km (7:06 / km) +203m 6:40 / km
ahr:127 max:159

SkiO race put on by Janet and David at Van Ho. Conditions fine for early season: good cover, well packed with a few lumps because the snow wasn't deep enough to till, just drag. But cover in the woods, too, enough for a route on a bike trail, although in hindsight the long way on trails would have been faster. On the Peltonens with a busted tail; glued back together but separated today. Not an issue -- good rock skis. Fun venue, always a challenge with the parallel trails and many junctions.

Great to be racing this early in the season!

Long Advanced - Splits

Thursday Nov 21, 2019 #

4 PM

Road Running 32:56 [3] 2.5 mi (13:10 / mi) +14m 12:57 / mi
ahr:129 max:149

Rail trail with Molly. She was freaked out by the car headlights going by so we struggled a little. But she braved it out and got the run in with a couple stops.

Tuesday Nov 19, 2019 #

8 AM

Strength (Trainer) 1:32:41 [3]
ahr:82 max:141 1c weight:162lbs

Jump rope 85
Training with Adam. Dynamic stretching, then lunges, twists, side planks, L-sits, dead lifts (115#), pull downs 40# x 2
Ski erg 500 m x 2
Then running in the therapy pool (not in time logged).

Monday Nov 18, 2019 #

9 AM

Skate Ski (Craftsbury) 47:47 [3] 8.13 km (5:53 / km) +154m 5:22 / km
ahr:102 max:146

Short ski on the way up to Newport. Hard, fast conditions lightly scored with snowmobile grooming. Lap around Ruthies.

Sunday Nov 17, 2019 #

8 AM

Road Running 1:12:46 [3] 6.33 mi (11:30 / mi) +54m 11:12 / mi
ahr:141 max:159

Morning run with Joe's group. Easy to get lost in conversation and not notice the miles going by. Thoroughly enjoyable discussion about therapy dogs and long distance orienteering runs (avoiding the stupid term "rogaines").

Saturday Nov 16, 2019 #

3 PM

Road Running 30:15 [3] 2.51 mi (12:03 / mi) +16m 11:49 / mi
ahr:147 max:176

Rail trail with Ruthie and Molly.

Thursday Nov 14, 2019 #

5 PM

Strength (Rec Center) 50:00 [3]
ahr:98 max:137 1c

XC ski specific strength:
Garhammers - 10
Double pole wgt squats 15 x 20# db's
L-sit pull ups - 10
Pull ups 45# added 3/3/3/3
18" step ups 20 @ 45# added wgt
Tuck squats - 10 x 20# db's
Dble pole wall wgts 2 sets 25 x 50# each, used actual pole straps
Ab roll - 5 standing, 10 on knees
Lunges - 40 x 25# kb
Plain pull ups - 8
Smith machine squats - 90# 5/10
6 PM

Note

Saw an ortho specialist surgeon this morning at Dartmouth Hitchcock. Same doc who repaired my quads and one shoulder. Trying to figure out whether repair would be worth the aggravation and downtime vs just continuing to load the damaged hamstring and hope it doesn't pop. Actually, he said it's already mostly gone and is unlikely to get worse. Will consult with his associate who handles high level athletes and discuss prospects.

Wednesday Nov 13, 2019 #

1 PM

Road Running 26:32 [3] 2.08 mi (12:45 / mi) +61m 11:41 / mi
ahr:145 max:164

Running with Ruthie and Molly. Molly was fighting the leash a couple times just to assert independence.

Sunny and clear, temp up into the teens. Was 8F this morning and that made it chilly when I was cutting up firewood and moving some rocks.

Tuesday Nov 12, 2019 #

10 AM

Skate Ski (Craftsbury) 46:10 [3] 6.18 km (7:28 / km) +102m 6:54 / km
ahr:100 max:120

Snow! Ski season has arrived! Stopped at the outdoor center after meeting with Ethan to set up a biathlon rifle order.

Nothing at home, but got about 6" here. Packed nicely all over and thin enough cover so you didn't punch thru. Great early start to the year. Summer CH10 did just fine.
C • order 5

Monday Nov 11, 2019 #

4 PM

Strength (Trainer) 1:20:49 [3]
ahr:97 max:142 1c

Mix of warm up, stretching and strength. Some higher intensity plyos blended in.

Sunday Nov 10, 2019 #

4 PM

Track workout intervals (Chester HS) 39:00 intensity: (8:00 @2) + (25:00 @3) + (6:00 @5) 3.09 mi (12:37 / mi) +8m 12:32 / mi
ahr:138 max:170 1c

To the track at dusk after moving rocks and dumping boulders all day. Good warm up and then 6 x 200 VO2 max intervals with 200 m jogging recovery. Happy with the pace right from the start. Each got faster and my HR dropped at the same time until it really wasn't at VO2 max any more. Clearly have room to cut times.

Got down to 50 sec but could not get under today. Quite a bit slower than last spring but improving. No hamstring issues.
C • Impressive workout, especia... 3

Saturday Nov 9, 2019 #

Event: WCOC Ansonia Nature Center--NRE
 
10 AM

Trail Running warm up/down 10:00 [2] 0.7 mi (14:17 / mi)
ahr:97 max:108

O - competition race (Ansonia - brown) 49:42 [4] **** 3.49 km (14:14 / km) +100m 12:27 / km
ahr:112 max:152

Down to CT for the one day race. Can't remember being on this map, found it challenging judging distance and which rocks and cliffs were mapped.

Went high and right on 1 and missed the control, finally getting it off some of the stone walls. Looked early on 2 but not much time lost. Spent lots of time on 4 looking on the ridgeline to the east before sorting out the error. On 5 looked at the boulder to the left before correcting.

All in all a bit frustrating.

O - competition race (Ansonia - orange) 25:56 [3] *** 2.11 km (12:18 / km) +61m 10:45 / km
ahr:108 max:140

Back out for a little more on the orange course. Shorter than the brown but still technical. More relaxed pace and knew what to expect with the ridges and rocks, so no problems with this one.

Brown - Splits

Orange - Splits

Thursday Nov 7, 2019 #

4 PM

Strength (Rec Center) 1:02:01 [3]
ahr:101 max:158 1c

Specific strength xc ski:
Garhammer 10, double pole db squat 20# x 10, L-sit pull ups 10, chest tuck squats 20# x 10, max wgt pull ups 45# added 2/1/2/1
18" box steps 45# added x 20
Ski erg 500m 2:15
Glute and hamstring curls on exercise ball
Leg press single leg 250# x 10, both legs 340# x 10, calves 340# x 15, both full range of travel 160# x 15
Ski pull downs on wgt machine 40# each arm x 50
Bird dogs w/purple band x 20

Wednesday Nov 6, 2019 #

10 AM

Trail Running (Town forest ) 1:50:00 [3] 4.22 mi (26:04 / mi) +375m 20:26 / mi
ahr:103 max:131

Checking trail for wind damage. Surprisingly good condition.

Tuesday Nov 5, 2019 #

Note

Heading north today. Often see hawks by the road in trees or on lamp posts. Today there was a bald eagle sitting there looking for breakfast. Pretty impressive!

Monday Nov 4, 2019 #

5 PM

Strength (Trainer) 1:10:00 intensity: (15:00 @1) + (50:00 @3) + (5:00 @4)
ahr:85 max:130 1c

Back with Adam doing training. Ran thru dynamic warmups and my Monday-Thursday ski strength routines. Also lunges, pull downs, and torque moves.

Used my new wgt vest for pull ups: 45# 3 / 3 / 2 / 2

Sunday Nov 3, 2019 #

2 PM

Road Running 37:22 [3] 3.0 mi (12:27 / mi) +16m 12:15 / mi
ahr:147 max:170

With Molly for first half.

Saturday Nov 2, 2019 #

3 PM

Track workout intervals 41:00 intensity: (15:00 @1) + (19:00 @2) + (7:00 @5) 2.81 mi (14:35 / mi) +10m 14:26 / mi
ahr:101 max:142 1c

Short intervals 7 x 200 with 100m walk between.
Slow start then worked the cadence up into the 90's and time down to the low 50's.
Thought maybe some more, but didn't want to aggravate the hamstring.

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