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Training Log Archive: kensr

In the 31 days ending Aug 31, 2012:

activity # timemileskm+mload
  O - competition2 12:53:36 31.51 50.7 32374.4
  Bicycling6 8:23:41 124.43(4:03) 200.24(2:31) 12081426.1
  Road Running8 7:55:22 44.08(10:47) 70.94(6:42) 7831170.1
  Roller skiing6 6:19:25 54.09(7:01) 87.05(4:22) 5391147.6
  Trail Running2 2:43:20 9.1(17:57) 14.65(11:09) 441490.0
  Strength2 1:30:00270.0
  Track workout1 46:08 5.07(9:06) 8.16(5:39) 14139.5
  Hiking1 45:00 2.0(22:30) 3.22(13:59) 10090.0
  Walking1 1:001.0
  Total27 41:17:32 270.27 434.96 30887108.7
averages - rhr:50 weight:158.7lbs

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Friday Aug 31, 2012 #

Event: 10th World Rogaining Championships
 

O - competition race (CZ World Rogaine Champs) 12:00:00 [3] 48.0 km (15:00 / km)

Western part of map. Good progress, except for first control where we had to wait 9 min to punch, because they only had one box and half the 700 starters must have decided to go there first.

Moderate temps, light rain in the evening. Good map. Terrain hilly with minimum underbrush. Nav mostly simple, controls close to trails or tracks. Except with controls buried on forest drainage ditches, which were numerous and hard to sort out.

Wandered over the Czech border into Germany to get some controls there. No evidence of past history or of even the border itself, except for stone markers (D on one side, C on the other) every 100 m.

Wednesday Aug 29, 2012 #

Walking 1:00 [1]

All day touring around Prague. Pretty city with lots of outdoor cafes.

Monday Aug 27, 2012 #

5 PM

Roller skiing hills (Route 11) 35:37 intensity: (10:00 @2) + (20:00 @3) + (5:37 @4) 4.3 mi (8:17 / mi) +71m 7:53 / mi
ahr:127 max:156 weight:161lbs

Was planned as timed hill climbs, using various techniques. However, threatening rain dumped in a deluge as I got to the top on the first lap. Skied the top flats for a little and then headed down. Discovered speed reducers don't work too good in heavy rain. Decided to quit after the one interval using V1.
900 m, 5.37
C • Speed reducers 2

Saturday Aug 25, 2012 #

5 PM

Road Running (Chester) 1:02:58 [2] 6.01 mi (10:29 / mi) +120m 9:52 / mi
ahr:131 max:151

Hot, muggy. Slow day, out to work things loose after various construction projects.

Friday Aug 24, 2012 #

8 AM

Roller skiing warm up/down (Rte 30 Dummerston) 16:16 [2] 2.15 mi (7:34 / mi) +10m 7:27 / mi
ahr:116 max:136

Roller skiing (Brookline) 1:18:22 [3] 9.93 mi (7:54 / mi) +187m 7:27 / mi
ahr:128 max:154

Good skiing/coaching session with Alex. Covered some needed points on V2 alt in particular.

Thursday Aug 23, 2012 #

Event: USA Corn Maze Champs, Classic, Sprint, and Relay
 
5 PM

Road Running warm up/down 12:52 [2] 1.04 mi (12:22 / mi) +2m 12:18 / mi
ahr:126 max:162

O - competition race (Sprint) 5:39 [4] 0.35 mi (16:09 / mi) +1m 16:01 / mi
ahr:129 max:144

Better; good run except got trapped going to 4 and lost a minute.

O - competition race (Relay) 23:24 [4] 1.33 mi (17:36 / mi) +2m 17:31 / mi
ahr:120 max:166

Terrible run. Really fought recognizing that 5 might be outside the maze, so wasted a min there. Then cut to the far side on the trail network N of the woodchuck, with no connection down towards the control. Took a long time to determine the issue and get away from the cockroach.

Road Running warm up/down 9:55 [3] 1.0 mi (9:55 / mi)
ahr:138 max:155

O - competition race (Classic) 24:33 [4]

Rough start, lost 2 min on 1 and another min on 3.

Classic - Splits

Sprint - Splits

leg 2 - Splits

Wednesday Aug 22, 2012 #

5 PM

Bicycling (Rte 11) 39:12 [3] 10.51 mi (3:44 / mi) +164m 3:33 / mi
ahr:135 max:237

West towards Andover. Short ride to work legs.
6 PM

Strength 40:00 [3]

Core, legs, arms 1 set x 20 with Kate
Pullups 8; planks 1 min
Then various stretching

Tuesday Aug 21, 2012 #

12 PM

Road Running long (Stellefane) 2:06:23 [2] 9.51 mi (13:17 / mi) +406m 11:44 / mi
weight:159lbs

Up Stellefane to observatory and then Jordan Rd/trail to end dropping down into somebody's backyard. Pretty run; good dry day, but warm.

Saturday Aug 18, 2012 #

8 AM

Road Running warm up/down 14:58 [2] 1.27 mi (11:47 / mi) +3m 11:42 / mi
ahr:120 max:137

Road Running (Hartland 5K) 23:37 [4] 3.03 mi (7:48 / mi) +26m 7:36 / mi
ahr:159 max:170

Just picked up on this last night, after steak and wine for dinner and a hardish run yesterday. But a low key chance for a race workout. Main goal: don't hurt myself. Started at easy pace and ran the flats at about 95%, trying to avoid strain on the hamstrings. Only pushed going up the hills, since hamstrings don't seem to be bothered by them. This was fun, since I usually slow down on hills and here I was passing people.

Fairly fast and flat course. Resisted the urge to sprint into the finish so let a guy pass me there. Hamstrings appreciated that and stayed intact. Rewarded them with a massage later (see below).

Road Running warm up/down 8:07 [2] 0.72 mi (11:16 / mi) +3m 11:08 / mi
ahr:135 max:148

Cool down with Matt Guild (M50), who did this in a sweet 17.40. Then a hamstring massage compliments of Ascutney Hospital. Excellent!
4 PM

Roller skiing (Grafton Ponds) 56:59 intensity: (26:59 @3) + (30:00 @4) 9.5 mi (6:00 / mi) +132m 5:45 / mi
ahr:150 max:165 shoes: NiflheimSkate

Afternoon spent digging a ditch for the new propane line -- old line was crushed by the foundation excavator. Also a trench in the other direction for the water line between ponds. Had to reroute that around new construction.

Late afternoon cool and dry. Still felt loose from the massage, and today was really a roller skiing day, so hit the Grafton route. No drills, just hit it hard in V2 alt except for some V2 on the slight increase in grade towards the turnaround.
Out 33.07, back 23.52

Friday Aug 17, 2012 #

12 PM

Road Running (Chester) 53:34 [3] 6.01 mi (8:55 / mi) +121m 8:23 / mi
ahr:149 max:167

Getting hot, although trend this week is for less humidity.
Out of the house while the carpenters are in the roof, the excavator is tossing boulders around, and I'm getting ready to reinstall a blown hydraulic line on the backhoe. Just a normal day around here.

Wednesday Aug 15, 2012 #

11 AM

Bicycling (Rte 103) 1:16:04 [3] 22.0 mi (3:27 / mi) +358m 3:17 / mi
ahr:135 max:156 weight:161lbs

To I-91 and back. Moving along, but mostly a comfortably hard pace.
Out 36.14, back 39.49

Tuesday Aug 14, 2012 #

9 AM

Roller skiing (Route 11) 1:06:34 [3] 9.21 mi (7:14 / mi) +139m 6:54 / mi
ahr:124 max:150 shoes: NiflheimSkate

Drills by the house. V2 alt, V2, V1, double pole. A little no pole, too. Felt good. Starting to feel V1 as muscle push and V2 alt as momentum transfer; and lots of ab action on V2 and DP.
C • muscle push vs momentum transfer 1

Monday Aug 13, 2012 #

8 AM

Hiking (Mt Agamenticus ME) 45:00 [2] 2.0 mi (22:30 / mi) +100m 19:28 / mi

To the top and around the old base lodge and remains of ski lift. Don't remember much of this from when I hiked it in 1968.
5 PM

Track workout warm up/down (Green Mtn HS) 11:31 [2] 1.07 mi (10:46 / mi) +11m 10:26 / mi
ahr:115 max:134

Track workout tempo (3 x 1 mile) 23:37 [4] 3.0 mi (7:52 / mi) +1m 7:52 / mi
ahr:76 max:103

Felt sluggish and tight from long drive and biking yesterday. Looking for 7.30's, but much slower than that (mainly because I was getting random crappy songs off the iPod!):
7.51
7.54
7.53
Distance was way off, clearly missing the laps on the rather unique elevation trace for the track (consistently shows 11m elevation change across a 60m wide soccer field -- kind of a tilted pitch).

HR was funky, too; got to get that set right. Oh well, any track time is worthwhile.

Track workout warm up/down 11:00 [2] 1.0 mi (11:00 / mi) +2m 10:56 / mi
ahr:111 max:149

400 between miles and 1/2 cool down

Sunday Aug 12, 2012 #

7 AM

Road Running 54:22 [2] 4.49 mi (12:06 / mi) +55m 11:40 / mi
ahr:97 max:151

Morning run to the beach and along the soft sand. Can't do too much of that or the achilles will object.
3 PM

Bicycling (Mtn Bike) 1:24:55 [2] 13.61 mi (6:14 / mi) +230m 5:56 / mi

Touring around the interior roads to stay clear of beach highway traffic. Ended up turning around at the road to Mt Agamenticus, a good sized hill and former Navy lookout station and ski area. Back tomorrow for a hike up that.

Saturday Aug 11, 2012 #

6 PM

Road Running (Ogunquit ME) 51:20 [3] 5.0 mi (10:16 / mi) +47m 9:59 / mi
ahr:136 max:158

Up for lobster and lobster rolls and related stuff. Nice, but bland. Sure could use some Old Bay.

Down into town with Ruthie, and then another 3 mi on back roads.

Got a new Garmin 310xt at LL Bean today. Got to download the software so I can do the transfers.

Thursday Aug 9, 2012 #

Bicycling (Rte 103) 55:30 [3] 16.0 mi (3:28 / mi)

To Appld Bolt R/T. Really planned to push starting and ending at the pink tires, but run starting at home was just as fast. Felt pretty good with a decent hill in both directions.

Wednesday Aug 8, 2012 #

Trail Running (Chester Town Forest) 36:20 [3] 2.0 mi (18:10 / mi)

Loop around the trails with Kate.

Trail Running (Kingdom Valley) 24:00 [3] 1.5 mi (16:00 / mi)

Easy ski-bound on the ski trails. Checking out the slash dumped over the edge from logging around the house for new garage construction.

Strength 50:00 [3]
weight:160lbs

Core, arms, legs 2 x 30
Pullups 3 x 10, wall wgts 2 x 30

Tuesday Aug 7, 2012 #

5 PM

Roller skiing (Grafton Ponds) 1:01:07 [3] 9.5 mi (6:26 / mi)

Cooler today, pushing some. Felt smooth on V2alt.
35.53 out, 25.14 back.
C • nice. 2

Monday Aug 6, 2012 #

Note

Rest day. Well, not really, as today was Chocolate Fest and I had to head to Landgrove to over-over-indulge. Fortunately, was saved by finishing it off with a dish of Nutella ice cream.

Sunday Aug 5, 2012 #

10 AM

Bicycling (Black River loop) 2:11:40 [3] 33.2 mi (3:58 / mi)

Hot and steamy. Good ride going out first 10 miles, but hit gusty headwind coming down along the Black River and all the way back. Pretty well drained by the time I finished this one.

Saturday Aug 4, 2012 #

10 AM

Road Running (Chester) 57:16 [3] 6.0 mi (9:33 / mi)
rhr:50 weight:155lbs

Earlier than usual, but still clear and hot. Felt fresh and crisp for first two miles, then wilted in sun reflected off asphalt. Again working on arm tempo for smooth rhythm.

Friday Aug 3, 2012 #

5 PM

Roller skiing (Grafton Ponds) 1:04:30 [3] 9.5 mi (6:47 / mi)
shoes: NiflheimSkate

Mostly V2 alt, some V2 on the hills and a little V1. Working on body momentum.
38 out, 26 back; front wheel bearing dragging

Thursday Aug 2, 2012 #

Note

In cleaning Japanese beetles off the grapes, almost squished a large, striped caterpillar. Seemed to be stuck on the leaf, which meant it was no longer chewing on the leaves, so left it alone. Came back later in the afternoon and it was encased in a new chrysalis; two weeks until the Monarch butterfly emerges!
5 PM

Trail Running hills (Bromley Mtn) 1:43:00 [3] 5.6 mi (18:24 / mi) +441m 14:47 / mi
weight:156lbs

AT from rte 11 to the summit. Easy trail with rolling climbs. About half had rocks and roots showing, making trip hazards on the way down. Warm and humid, sweated off a ton on the run.
Garmin crapped out on the way down; time for a new one, I guess.

Wednesday Aug 1, 2012 #

4 PM

Bicycling (Grafton) 1:56:20 [3] 29.1 mi (4:00 / mi) +456m 3:49 / mi
weight:159lbs

Grafton loop. Wind out of the S, so a help coming home. A little quicker than last time; felt it in the legs.

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