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Training Log Archive: kensr

In the 31 days ending Jul 31, 2012:

activity # timemileskm+mload
  O - competition2 22:00:00 40.39(32:41) 65.0(20:18)2820.0
  Roller skiing8 9:22:24 74.89(7:31) 120.52(4:40) 8261603.7
  Bicycling4 6:25:01 95.77(4:01) 154.12(2:30) 11901155.1
  Road Running5 4:10:26 21.14(11:51) 34.02(7:22) 261520.8
  Trail Running2 1:29:45 3.97(22:36) 6.39(14:03) 269213.5
  Strength3 1:15:00225.0
  Track workout1 42:56 4.1(10:28) 6.6(6:30) 11116.1
  Total24 45:25:32 240.25 386.65 25576654.1
  [1-5]24 42:25:32
averages - weight:158.8lbs

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Tuesday Jul 31, 2012 #

10 AM

Track workout warm up/down 11:50 [2] 1.03 mi (11:29 / mi) +1m 11:27 / mi

Track workout intervals (Green Mtn HS) 7:36 [4] 1.0 mi (7:36 / mi) +2m 7:33 / mi

Almost made it to August with no track time, but nice day, so headed down and did 2 x 1 miles. Comfortable 85% pace. Monitored hamstring the whole time and it felt fine. Negative splits.

Track workout warm up/down 3:36 [2] 0.21 mi (17:08 / mi) +4m 16:11 / mi

Track workout intervals 7:32 [4] 1.0 mi (7:32 / mi) +2m 7:29 / mi

Second mile, still felt good. Even splits this time, picked it up on the last one.

Track workout warm up/down 12:22 [2] 0.86 mi (14:23 / mi) +2m 14:17 / mi

Cool down, plus ski bounding the nearby hill a few times.
6 PM

Strength 20:00 [3]

1 set x 30 arms, core, legs
8 pullups

Monday Jul 30, 2012 #

5 PM

Roller skiing (Rte 103) 1:19:28 [3] 12.01 mi (6:37 / mi) +191m 6:18 / mi

Down to VT Country Store and back. Mostly V2alt and V2, some V1 on the hills. Working on full crunch and keeping butt forward.
C • Birkie 2

Roller skiing (Green Mtn HS) 7:50 [2] 0.54 mi (14:30 / mi)

Slalom drills in the parking lot.

Sunday Jul 29, 2012 #

6 PM

Road Running (Cummings Rd) 25:28 [2] 2.0 mi (12:44 / mi) +69m 11:30 / mi

Loosen up run with Ruthie after day of moving stone wall and bush in way of garage excavation, and installing insulation board under roof of barn. Legs okay, but slow.

Saturday Jul 28, 2012 #

Trail Running (Chester Town Forest) 34:00 [3] 2.0 mi (17:00 / mi)
weight:161lbs

Around the Lost Mine trail with Kate and Dan. Rainy, but not bad in the woods.

Friday Jul 27, 2012 #

5 PM

Roller skiing (Grafton Ponds) 1:07:00 [3] 9.5 mi (7:03 / mi)
shoes: NiflheimSkate

Cool weather, sprinkles. Some work on V2, lots on V2alt and smooth body crunch.

Wednesday Jul 25, 2012 #

6 PM

Bicycling (Shelburne VT) 1:10:00 [3] 18.0 mi (3:53 / mi) +79m 3:50 / mi

South of Burlington. Dan S and I are working up here and decided to hit the flatter roads south of town. Met a good sized group heading out from the parking lot we picked and rode with them. Nice route over towards the lake, and then back south and inland.

Ended up joining them for a fun dinner at local restaurant. had some hashers come thru as we finished the ride. Garmin stopped halfway thru the ride.
C • Hashers 2

Tuesday Jul 24, 2012 #

5 PM

Roller skiing (Ethan Allen bikeway) 59:00 [3] 7.93 mi (7:27 / mi) +94m 7:11 / mi

In Burlington, headed for the bike path along the lake and decided to try this instead. Good pavement and no traffic. Chance for drills and no pole practice.
6 PM

Strength 10:00 [3]

Time for pushups and situps before dinner.

Sunday Jul 22, 2012 #

O - competition (Pharsalia day 2) 10:00:00 intensity: (2:00:00 @0) + (6:00:00 @2) + (2:00:00 @3) 27.0 km (22:13 / km)

Dumped some controls with climb and slowed pace a lot. Ended up with 1597 points (30 controls) and came in 2 hours early. First supervet and top half dozen or so overall.

Hamstrings and my other bits and pieces were okay with no problems.

Saturday Jul 21, 2012 #

Event: CNYO Rogaine XXII
 

O - competition (CNYO Rogaine) 12:00:00 intensity: (1:00:00 @0) + (4:00:00 @2) + (7:00:00 @3) 38.0 km (18:57 / km)

Pharsalia Mgt area with Glen. Nice terrain, few houses, lots of connected woods. Unfortunately, by mid-July the briars had grown tall and bushwacking was painful and slow in places. Would be awesome in May, if turkey hunting could be dealt with.

Good progress in first 9 hours, despite wasted time in corner of map with several controls off location. Picked up half our distance by this point, and then Glen had problems with nausea and wooziness. Think it was dehydration and shortage of electrolytes. Rested and pumped in fluids and electrolytes, but was able to only partially recover.
C • Rogaine 1

Thursday Jul 19, 2012 #

3 PM

Roller skiing (Grafton Ponds) 1:04:46 [3] 10.02 mi (6:28 / mi) +124m 6:13 / mi
shoes: V2 Aero

Cooler today, pleasant on the roads. Good work shifting from V2 to V2 alt and keeping the rhythm.

Wednesday Jul 18, 2012 #

10 AM

Bicycling (Grafton) 1:58:15 [3] 29.08 mi (4:04 / mi) +456m 3:53 / mi

Loop to Grafton, Saxtons River and home. Good climb in beginning, and then nice rolling route. Shared road with about 200 model T's in area for their convention.

Ride all tricked out with bike computer, Garmin, and iPhone with Strava, gps and iTunes on the speaker. Plenty to take mind off the hills.

Tuesday Jul 17, 2012 #

1 PM

Road Running (Chester) 1:15:00 [2] 6.0 mi (12:30 / mi)

Baking weather, but with a breeze. First run in a couple weeks, so took it easy. Best I can say is that everything was still functioning when I finished.

Sunday Jul 15, 2012 #

1 PM

Roller skiing (Strafford) 1:15:42 [2] 4.0 mi (18:56 / mi) +21m 18:37 / mi
weight:157lbs

NENSA clinic sponsored by Strafford Nordic. Basic drills and a little road work. Mostly beginners, but always worthwhile.

Saturday Jul 14, 2012 #

2 PM

Bicycling (Black River loop) 2:16:17 [3] 32.65 mi (4:10 / mi) +465m 4:00 / mi

Out to Proctorsville, then down the Black River to N Springfield and home. Pretty loop, but hot. Stopped at McD's for liquids before the final hill to Chester.

Friday Jul 13, 2012 #

5 PM

Roller skiing (Route 11) 56:41 [3] 8.08 mi (7:01 / mi) +118m 6:43 / mi
weight:158lbs

Hot late afternoon. Got tired doing this, probably because of the heat. More work than last Saturday.

Thursday Jul 12, 2012 #

5 PM

Bicycling (Rte 103) 1:00:29 [3] 16.04 mi (3:46 / mi) +190m 3:38 / mi

Down to Appld Boltg and back. Hot afternoon, but most was in the shade and took it easy. Felt good.

Monday Jul 9, 2012 #

5 PM

Trail Running (Kingdom Valley) 55:45 [2] 1.97 mi (28:18 / mi) +269m 19:52 / mi

Light run around the trails, up and down the hill a few times. No strain.

Sunday Jul 8, 2012 #

Strength 45:00 [3]
weight:160lbs

Short set 2 x 20 arms, legs, core
Pullups 2 x 8
Hamstring curls 2 x 10 w/5#, R leg helping L
Wall wgts 2 x 20 load/lock abs only
Planks 1 min front, sides, back
All felt good.
Achilles, hamstring stretches

Saturday Jul 7, 2012 #

3 PM

Roller skiing (Grafton Ponds) 1:25:15 [3] 12.76 mi (6:41 / mi) +151m 6:27 / mi

Back from a couple days in MD heat and a break from training. Nice relaxed roller ski down in Grafton.

Road Running (Cummings Rd) 33:17 [1] 2.03 mi (16:24 / mi) +70m 14:49 / mi

Jog out Cummings and back. Since I was all wrapped up in pink tape, might as well go for a run, too.

Note

Current status:
Legs
L2 hamstring unstable
R6 hamstring quiet but lurking; achilles tight but functional
Arms
L9 shoulder range of motion limits
R7 forearm tendons, tennis elbow better after a week with no strength workouts, just splitting occasional logs; works okay roller skiing (hooray!)

Wednesday Jul 4, 2012 #

8 AM

Road Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

No tracks; Garmin doesn't want to take a charge. Think sweat salt has gotten into the guts. May have to kiss this one off.

Road Running race (Saxtons River 5K) 26:36 [4] 3.1 mi (8:35 / mi)

Terrible day. Legs felt okay, but took it easy off the start and held a moderate, not fast pace thru town and up the hill on the dirt road. Then over the top and passed a bunch of people on the way down. Hooked around the turn onto rte 121 and past the 2 mile mark. Couple hundred meters on the flat and my L hamstring pulled and gave way. Limped in to the finish.

Really bummed about this. Had 2 rest days going in and have not done any fast speed work in ages. Last time it was the R hamstring that pulled, today and recently that has been fine and the L one went.

Good news, I seem to heal. Bad news, I break almost as much as Alex.
C • Break as almost as much as.... 19

Monday Jul 2, 2012 #

5 PM

Roller skiing (Grafton Ponds) 1:06:42 [3] 10.05 mi (6:38 / mi) +127m 6:23 / mi
weight:158lbs

Checked out Flamstead; no good due to rough surface. So headed down to Grafton. Entire road by ski area was repaved after Irene and surface is excellent. Mix of V1, no pole, V2 up the shallow hills and V2 alt.
C • like. 1

Sunday Jul 1, 2012 #

5 PM

Road Running (Chester) 1:05:05 [2] 6.01 mi (10:50 / mi) +122m 10:12 / mi
weight:159lbs

Tired, sluggish, but still worthwhile running.

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