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Training Log Archive: kensr

In the 31 days ending Oct 31, 2013:

	activity	#	time	miles		km		+m		load
	O - competition	8	9:53:30	28.14		45.29		984		2076.8
	Hiking	3	6:51:21	9.0	(45:41)	14.49	(28:23)	546		411.4
	Road Running	5	2:57:30	14.21	(12:29)	22.87	(7:46)	263		420.0
	Roller skiing	2	2:00:35	16.06	(7:30)	25.85	(4:40)	248		305.9
	Trail Running	1	2:00:01	6.28	(19:07)	10.11	(11:52)	527		360.0
	Strength	2	50:00						1c	150.0
	Total	19	24:32:57	73.7		118.6		2568	1c	3724.1
averages - weight:158.7lbs

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Thursday Oct 31, 2013 #

Note

Under the knife in December. That ought to take care of the ski season.

C • Damn 9

Tuesday Oct 29, 2013 #

Strength 10:00 [3]

Variety of exercises, including sissy pushups.

Sunday Oct 27, 2013 #

11 AM

Hiking (Trapps) 3:00:00 [1] 4.7 mi (38:18 / mi) +321m 31:36 / mi

Hiking trails at Trapps checking skiO routes with Ed, Carl & Mary Jo and Mark & Barb.

Saturday Oct 26, 2013 #

9 AM

Hiking (Town Forest) 1:51:21 [1] 2.3 mi (48:20 / mi) +225m 37:05 / mi

Second scouting for new trail up Butternut Hill. Got a nice route, a little more climb than the Lost Mine trail, but has good views in several directions. Will give us close to 5 miles of hiking/running in the Forest.
Next step: flagging and hacking through a section of blowdown.

Friday Oct 25, 2013 #

3 PM

Trail Running (Grafton) 2:00:01 [3] 6.28 mi (19:07 / mi) +527m 15:10 / mi
ahr:121 max:162

Up the Bear Hill Trail, down Ledges and then CW back on jeep trails and a little bushwack.

Thursday Oct 24, 2013 #

1 PM

Road Running (Chester) 1:07:28 [2] 5.6 mi (12:02 / mi) +126m 11:15 / mi
ahr:145 max:213

Back a little early and got a run in before seeing doc.

4 PM

Note

Bad news on the shoulder: MRI shows a "massive" tear of the rotator cuff. In fact, 2 of the 4 muscles/tendons are severed and contracted so far repair may not be possible. Further discussion next week. Surgery, if it occurs, would be an open cut rather than arthroscopic to get at all the damage. Immobilization followed by recovery = many months. Bummed.

C • Ouch! Ouch! Ouch! 9

Tuesday Oct 22, 2013 #

4 PM

Roller skiing (Route 11) 55:49 [2] 6.59 mi (8:28 / mi) +127m 7:59 / mi
ahr:116 max:137 weight:161lbs

Session split between V1 and no pole. Other strokes don't seem to work without shoulder strain.

Sunday Oct 20, 2013 #

10 AM

O - competition race 2:12:22 [4] 9.55 km (13:52 / km) +161m 12:47 / km
ahr:135 max:168

Mostly a good run. Precise bearing and pace count got me in great shape thru the first 8 controls -- in 5th position overall on Green at that point, nailing all the flags. Read the features okay and picked off landmarks as I went by. All nicely done.

Then to 9 drifted R down a logging ride when I wanted to head due N across the marsh. No marsh, but "maybe it was dry". Decided I had drifted L and corrected E when the rides didn't match up. That put me way off the target, bordering on the OOB area. Next hour spent relocating and searching. Ultimately was able to nail down position from the ride junctions and some topography. Wow! That took me from 5th to 54th! Track shows I had gone R of the marsh instead of L .

A clue before that was a muffed pace count to 8, even tho I nailed the control. Should have taken that as a big warning my concentration was fading. After 43 min I needed a brain gu.

2 PM

O - competition warm up/down (Day 2) 1:10:00 [1] 2.5 mi (28:00 / mi) +49m 26:24 / mi
ahr:121 max:154

Warm up before and control pickup later.

Day 2 - Green X - Splits

Saturday Oct 19, 2013 #

Event: UNO Boulder Dash

Road Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

O - competition race (Boulder Dash) 1:09:54 [4]

Bear Brook Green day 1.

12 PM

O - competition race (US Champs day 1) 1:09:57 [4] 6.09 km (11:29 / km) +86m 10:43 / km
ahr:140 max:171

Bear Brook. Fair run, no big errors. Speed slow but steady.

Some issues: 2- went left of hill and hit an old gravel pit, which I could not see on map; cost a min or so
8- paused on spur above control, figured where I was and turned L 20 m to control
13 - coming out of 12, went down hill to R of pond and got slowed by muck. Should have cut out to road and run in.

Day 1 - Green X - Splits

Tuesday Oct 15, 2013 #

4 PM

O - competition (Grafton Ponds) 1:27:15 [3] 5.38 mi (16:13 / mi) +358m 13:26 / mi
ahr:127 max:157

Around the back trails at Grafton with Greg. Tired him out first by getting him to haul logs on the ski trails, while I took a nap in the MRI culvert.

Sunday Oct 13, 2013 #

9 AM

O - competition race (Nationals Long) 1:42:21 [4] 9.79 km (10:27 / km) +237m 9:20 / km

Wet conditions, some rain, very humid. Glasses fogged badly after a few trips up the hills. Could not read the contour details. Decided to take the longer trail route to 9 and the 1 km distance penalty, as I figured I'd lose more time struggling with navigation. Probably the correct choice, but lost 4 min on the leg. Similar nav problems earlier on #3.

Long Course 7a - Splits

Saturday Oct 12, 2013 #

Road Running warm up/down 10:00 [2] 0.6 mi (16:40 / mi)

10 AM

O - competition race (Nationals Middle) 43:43 [4] 3.67 km (11:54 / km) +93m 10:34 / km

Mineral Springs out of the Ancaster Community Center. First 7 controls in deep reentrant terrain with lots of climb. Then another 5 around swampy flatland before climbing back up the escarpment to the finish.

Very careful on the first part and then made a good shift over to the flat wet area. No mistakes and the time was pretty good considering my running speed is still subpar.

Middle Course 7a - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)

Road Running warm up/down 20:00 [2] 1.0 mi (20:00 / mi)

O - competition race (Canadian Nationals:Sprint) 17:58 [4] 3.5 km (5:08 / km)

McMaster University campus,from stadium out around buildings. Good course, not too tricky. Steady run with no nav errors, but a couple route choices could have been better. Running speed definitely off.

Sprint Course 3b - Splits

Wednesday Oct 9, 2013 #

Note

MRI next week. Will try not to beat up shoulder in Canada this weekend.

Monday Oct 7, 2013 #

5 PM

Strength 40:00 [3]
1c weight:159lbs

Arms including pushups, pullups (2 x 8), dips; core, legs -- 2 sets x 20 reps
Hamstrings 20 x single leg lifts, lifts on ball, 5# curls
Arms okay since all stress was fore and aft, not out to side

Saturday Oct 5, 2013 #

Hiking (Town Forest) 2:00:00 [1] 2.0 mi (1:00:00 / mi)

Scouting W side of Town Forest for new hiking trail up Butternut Hill. This will be more rugged than the existing one and have good views W.

Wednesday Oct 2, 2013 #

4 PM

Road Running (Chester) 1:05:02 [3] 6.0 mi (10:50 / mi) +137m 10:07 / mi
ahr:146 max:158 weight:156lbs (injured)

Need to shake off the funk and get running again. Did the Chester loop and felt okay, although went easy.

Saw orthopedic doc today who generally confirmed the shoulder is screwed up. Next is an MRI and surgery or steroid injection.

C • Shoulder 6

Tuesday Oct 1, 2013 #

3 PM

Roller skiing (Grafton) 1:04:46 [3] 9.47 mi (6:50 / mi) +121m 6:35 / mi
ahr:146 max:165

Got the orthopedic appointment tomorrow, so no sense going in with the shoulder feeling rested up. Good workout without stressing out. V1, V2alt, no pole, but no way V2 -- can't lift the arms that high. Worked on ankle flex and pushing out with the legs.
Out 36.51/ back 27.53
Shoulder should be sore tomorrow.

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