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Training Log Archive: kensr

In the 31 days ending May 31, 2013:

	activity	#	time	miles		km		+m		load
	Trail Running	6	9:00:29	26.18	(20:39)	42.14	(12:50)	1763		1458.4
	Road Running	11	8:03:23	39.45	(12:15)	63.49	(7:37)	1017		1162.8
	O - competition	3	3:00:57	9.21	(19:39)	14.82	(12:13)	345		745.9
	Roller skiing	2	2:25:34	19.05	(7:38)	30.66	(4:45)	466		436.7
	Off Trail Running	1	1:57:03	3.76	(31:05)	6.06	(19:19)	193		234.1
	Strength	2	1:00:00						2c	180.0
	Road Race	2	56:14	7.17	(7:51)	11.54	(4:52)	186		256.7
	Total	21	26:23:40	104.83		168.71		3970	2c	4474.6
averages - weight:161.3lbs

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Thursday May 30, 2013 #

6 PM

Road Running (Cummings Rd) 38:12 [3] 3.44 mi (11:07 / mi) +117m 10:03 / mi
weight:163lbs

Out Cummings and back up to the top of the hill.

Tuesday May 28, 2013 #

5 PM

Road Running (Chester) 1:06:41 [3] 6.0 mi (11:07 / mi) +156m 10:17 / mi
ahr:133 max:191

Tired today. Tried to increase to a faster tempo with some success, although the speed was no better. Faded out at the end.

Monday May 27, 2013 #

10 AM

Trail Running (Pisgah St Pk NH) 1:53:03 [2] 6.03 mi (18:45 / mi) +300m 16:15 / mi
ahr:109 max:185

Up at 5 AM to check temp and found it was 32F and clear, which meant a couple degrees colder in the vineyard. Sure enough, went out and it was 30F on the thermometer out there. Had uncovered the vines last weekend and some have a couple inches of new growth, very vulnerable to frost. So fired up the propane burner for the turkey fryer, and heated a couple cinder blocks to radiate some warmth. Boosted the immediate areas to 33F, but not sure if the tender shoots had already been damaged.

Same forecast for tonight. Think I'll fire up the tractor and let the diesel warm things. Ultimately may try some chemical warfare by spraying a sugar/potassium solution on the leaves and driving anti-freeze into the cells.

So an early start to the day. Off to Pisgah to mark trails on a topo map and gps them, too. A little bushwacking on the northern section. Veg still open. Terrain not complex, but has a smattering of 5m boulders for interest.

Sunday May 26, 2013 #

Note

Couple days rest to give the legs recovery from whatever stressed them; seem pretty good now. Run tomorrow as the weather looks good, too.

Got a culvert placed in the brook above the upper pond so I can grade the crossover trail from the Pines. Sets up an interesting, but challenging route up the hillside.

Friday May 24, 2013 #

5 AM

Road Running (Cummings Rd) 45:00 [2] 3.3 mi (13:38 / mi)
weight:161lbs

Early morning misty run.

Strength 50:00 [3]
1c

2 sets x 20 arms, legs, core
2 x 8 pullups, 2 x 10 box jumps

Wednesday May 22, 2013 #

2 PM

Road Running (Chester) 50:07 [2] 3.42 mi (14:39 / mi) +63m 13:51 / mi
ahr:108 max:123

Around Chester while car was getting an oil change. R glute really tight, could only jog, but felt looser and better afterwards.

Monday May 20, 2013 #

5 PM

Road Running (Chester) 55:04 [3] 6.02 mi (9:09 / mi) +165m 8:26 / mi
ahr:151 max:173

Legs sore for last couple days -- L achilles and R glute. Have done some massage with the roller and heel drops several times a day. Not getting worse, but have to see whether these with resolve the aches. At least no current knee pains.

In any case, needed a straight road run since it's been a couple days and decided to do the Chester loop. Started off at a fair pace, rather than dogging it down the hill. Reasonably happy with the run. Have to get back in the habit of doing this frequently, so it doesn't seem like work. But think tomorrow will be a rski day, unless it's raining.

Sunday May 19, 2013 #

12 PM

Off Trail Running (Chester Town Forest) 1:57:03 [2] 3.76 mi (31:05 / mi) +193m 26:49 / mi
ahr:97 max:137

Running on map and adding stone walls.

Friday May 17, 2013 #

3 PM

Roller skiing (Grafton) 1:11:09 [3] 9.52 mi (7:28 / mi) +234m 6:57 / mi
ahr:128 max:157

L achilles really sore after race yesterday. Decided to rski rather than run. Hurt for the first mile, then forgot about it, so I guess it loosened up. Gusty headwind on the way back. Wheel drifting, and brakes touching; ought to give it some attention like I planned after last time.
40/31

Thursday May 16, 2013 #

5 PM

Road Running warm up/down 26:00 [2] 1.48 mi (17:34 / mi) +23m 16:45 / mi
ahr:127 max:176

Road Race race (Vt Corp Challenge 5K) 24:30 [4] 3.17 mi (7:44 / mi) +78m 7:11 / mi
ahr:171 max:188

Felt a little better than the last race, and pushed some, but not too much due to thick crowds. Felt fine on the short uphills, but couldn't cut loose coming down as there was never an open field. Still, okay with progress being made. Certainly good for a couple minutes off this in the coming months. Can't remember getting my HR up this high in a long time; may just have revised my current max into the mid-180's.
Splits 7.33, 7.53, 7.56, 1.08

C • Nice! 10

Road Running warm up/down 4:50 [1] 0.29 mi (16:39 / mi) +19m 13:50 / mi
ahr:105 max:130

Wednesday May 15, 2013 #

12 PM

Trail Running (Pisgah St Pk NH) 2:20:00 [3] 7.2 mi (19:27 / mi) +400m 16:35 / mi
ahr:112 max:158

Run across NW section of Pisgah, half off-trail bushwacking on compass bearings. Forest mostly open with rolling hills and quite a few boulders. Visited a few remote ponds with limited trail access. Nice area to develop a map.

C • Pisgah map 13

5 PM

Strength 10:00 [3]
1c

Single set of arms only; 8 p-ups

Sunday May 12, 2013 #

11 AM

O - competition race 1:39:10 [4] ***** 7.91 km (12:32 / km) +235m 10:55 / km
ahr:122 max:157

1 Off to 1 up thru jumbled boulder/cliff area, kind of psyched out, but ok
2 Then across into 200m of slash, stopped and looked too soon, wasted 6 min before relocating and heading up to control
4 Picked up wrong trail out of 3 and hesitated because the terrain didn't match, finally just headed on the right bearing until things lined up and attacked from ponds 200m before control
5 Nice straight-line run along the hillside, actually fast terrain; nailed the control, my best leg
6 Went down the road a little and came in past the feature about 50m and looped back, 4 min
7 Dead-on bearing, but stopped 30m short and searched for 4 min before I found it where I had been headed
8 Running with Ernst
9 L and past the control, 1 min
ok on final loop

Legs feeling faster and more comfortable running rough terrain. But needs work.

Trail Running warm up/down 20:00 [2] 1.5 km (13:20 / km)

Long Green Y - Splits

Saturday May 11, 2013 #

12 PM

O - competition race (Moreau Middle) 59:40 [4] ***** 4.49 km (13:16 / km) +45m 12:38 / km
ahr:134 max:151

Careful on the technically tough Moreau plateau. Ran at moderate speed over the terrain which is a nice mix of open woods and soft marshes.

Fast enough today to make a few mistakes, which I guess is progress:

L going up to 3, got above and had to look around; 1 min lost.
Overshot 5 to L, caught myself at the top of the drop off and turned around to get it, 1 min lost.
Well off R on short leg to 8 as glasses fogged up and ran to the hilltop beyond the wrong marsh, 2 min gone.
Biggy on 12 where I slid by the mounds maybe 5 m to the L and ended up in SearchMode. When I found them it seemed more like a depression than two knolls, 5 min lost.

Trail Running warm up/down 30:00 [2] 2.3 km (13:03 / km)
ahr:93 max:132

Middle Green Y - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

3 PM

O - competition race (Wakpominee Sprint) 22:07 [5] ** 2.42 km (9:09 / km) +65m 8:04 / km
ahr:133 max:162

Around the Scout camp. Like all scout camps, trails everywhere and lean-to groupings. Easy navigation. Still running slow, need to ratchet it up to second and third gear.

Road Running warm up/down 5:00 [2] 0.5 km (10:00 / km) +10m 9:05 / km
ahr:68 max:73

Sprint Green - Splits

Thursday May 9, 2013 #

5 PM

Road Running (Cummings Rd) 44:51 [2] 3.33 mi (13:29 / mi) +139m 11:56 / mi
ahr:136 max:172

Cummings and then up the hill on 11. Staying loose.

Tuesday May 7, 2013 #

11 AM

Trail Running (Mt Ascutney) 2:21:03 [3] 5.33 mi (26:27 / mi) +751m 18:24 / mi
ahr:136 max:234

Weathersfield Trail to summit. Trail in good shape; very runnable until the two dozen switchbacks and scrambling going up to the summit ridge. Beautiful clear day.

C • Ascutney 4

Sunday May 5, 2013 #

8 AM

Road Running warm up/down 26:42 [2] 2.0 mi (13:21 / mi) +88m 11:45 / mi
ahr:137 max:165

Road Race race (Springfield Dam Run) 31:44 [5] 4.0 mi (7:56 / mi) +108m 7:19 / mi
ahr:192 max:254

Good early season road race. Time to stretch the legs, actually felt okay although not fast. Glad to be under 8 min/mi; couple min off from last year, not surprising. Sets the stage for more work this summer: moderate quarters. And a hill run at the end of every workout.

Saturday May 4, 2013 #

Road Running (Route 11) 40:00 [1] 2.0 mi (20:00 / mi)

Green Up Day today, so ran the hill with a trash bag, picking up beer cans and McD bags. Neighbors have been at it, too, so only filled 1 bag round trip.

Friday May 3, 2013 #

3 PM

Trail Running (Putney Mtn) 1:36:23 [3] 5.26 mi (18:19 / mi) +312m 15:28 / mi
ahr:87 max:148

To Putney to check whether my skiO skis needed a grind (no, despite chunks from the edge). And to order a new pair of Fischer Carbonlites for regular warm racing. What do they do with all the holes they take out of the tips?

Then Putney Ridge for a run along there. Sweet Spring day. Leaves thinking about coming out, but will be a couple more sunny days.

Thursday May 2, 2013 #

4 PM

Road Running (Chester) 1:20:56 [3] 7.87 mi (10:17 / mi) +237m 9:24 / mi
ahr:148 max:169 weight:160lbs

Chester loop and then up the hill on rte 11. Taped up my heels first with cushioned tape over the raw spots and that made running much more enjoyable.
6/56.42

Wednesday May 1, 2013 #

12 PM

Roller skiing (Grafton Ponds) 1:14:25 [3] 9.53 mi (7:49 / mi) +232m 7:16 / mi

Ski season officially over, so let's start all over again. Ankles felt a little wobbly, plus I think I need to align the wheels so the skis run parallel on the downhills.
40/34

C • 40/34 5

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