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Training Log Archive: kensr

In the 31 days ending Jul 31, 2015:

	activity	#	time	miles		km		+m	load
	Trail Running	10	13:38:46	46.64	(17:33)	75.06	(10:54)	1837	1957.4
	Road Running	6	4:00:17	17.57	(13:40)	28.28	(8:30)	153	652.8
	Strength	5	3:45:00						475.0
	Track workout	3	1:46:42	8.14	(13:06)	13.1	(8:09)	84	203.4
	Trail Race	1	1:12:05	6.22	(11:35)	10.01	(7:12)	301	288.3
	O-course Training	1	32:03	2.8	(11:27)	4.51	(7:07)	21	96.2
	Stretching	2	30:00						30.0
	Road Race	1	26:38	3.15	(8:27)	5.07	(5:15)	47	106.5
	Total	24	25:51:31	84.53		136.03		2443	3809.7
averages - weight:160lbs

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Thursday Jul 30, 2015 #

9 AM

Trail Running 2:31:49 [2] 9.21 mi (16:29 / mi) +318m 14:53 / mi

Hot and humid. Buggy on the way out, not bad coming back. Very easy pace.

Wednesday Jul 29, 2015 #

5 PM

Strength (Rec center) 50:00 [3]

Ten machines 2 sets x 20
Inclined crunches, 8 pullups, wrist rolls
2 x 500 m skierg, 2.11

Tuesday Jul 28, 2015 #

5 PM

Trail Running (Kingdom Valley) 55:56 [3] 2.24 mi (24:58 / mi) +155m 20:33 / mi

Around the trails with a stop to toss firewood logs down onto the trail for later transport, and then to move some rocks around the new culverts.

Another lap walked with Casey after dinner, not logged.

Monday Jul 27, 2015 #

Strength 1:00:00 [2]

Chainsaw work in the Pines. Bucking the maple that came down last week. Cutting well with a skip chain until it popped off the bar and got trashed.

Sunday Jul 26, 2015 #

Note

Trail day. Putting in a couple more culverts to drain the upper trails by the Tea House. Also grading to flatten the side cut.

Saturday Jul 25, 2015 #

8 AM

Trail Running warm up/down 20:00 [2] 1.3 mi (15:23 / mi)

Trail Race race (Hurricane Hill 10K) 1:12:05 [4] 6.22 mi (11:35 / mi) +301m 10:04 / mi

Western NH trail race near WRJct in VT. Mostly single track, some rough jeep roads. Had a 5K, too, was going to do that and decided the extra distance would be good. Lots of hills, some steep. Nice trail network.

Couple falls, one a 1/4 mile from the finish where I was trying close in on a chick I had been following. Landed hard on the bad (badder?) shoulder. Stop at the drug store on the way home for a bottle of ibuprofen.

Friday Jul 24, 2015 #

4 PM

Trail Running (Kingdom Valley) 1:27:58 [1] 3.2 mi (27:29 / mi) +179m 23:25 / mi

Around trails stopping to measure needed culvert lengths (jammed 100' of 6" drain pipe into the Jetta for the trip back from Burlington today). Then back out for a loop around with Casey.

Thursday Jul 23, 2015 #

5 PM

Strength (Chainsaw) 1:00:00 [1]

Cutting up maple that blew over during Sunday evening's squall. Also lost about a dozen pines snapped or toppled over. Not enough to be a commercial harvest, will use hardwoods for firewood and pines for bumps on the ski trails.

Wednesday Jul 22, 2015 #

6 AM

Stretching 15:00 [1]

7 AM

Road Running 49:00 [3] 3.51 mi (13:59 / mi) +59m 13:17 / mi

Monday Jul 20, 2015 #

2 AM

Trail Running 1:40:00 [3] 7.3 mi (13:42 / mi) +29m 13:32 / mi
weight:160lbs

Hot sun. Kind of a slog but good to get a little distance in.

Strength (Rec center) 20:00 [2]

Then stretching and range of motion. Wgts for arms only.

Sunday Jul 19, 2015 #

2 PM

Trail Running (Kingdom Valley) 50:00 [3] 2.59 mi (19:18 / mi) +159m 16:13 / mi

Around the trails on the hillside in random order. As usual, couldnl't resist moving a few rocks and sticks.

Saturday Jul 18, 2015 #

6 AM

Stretching 15:00 [1]

Warmup following a YouTube by Twin Cities Ortho. Good drills.

7 AM

Road Running (Rte 11) 34:17 [3] 3.12 mi (10:59 / mi) +46m 10:30 / mi
weight:162lbs

Out with Ruthie for the first mile, then split off.

Thursday Jul 16, 2015 #

Note

New Vtel cable service hooked up today: 1 gig up and down. Pretty sweet!

2 PM

Track workout warm up/down 13:27 [2] 0.7 mi (19:12 / mi) +10m 18:22 / mi

Track workout intervals (Springfield HS) 38:42 2.84 mi (13:38 / mi) +20m 13:20 / mi

Intervals 3 x 200 and 3 x 400.
56, 49, 44, 43
1.46, 1.41, 1.40
Guess I lost count and did an extra 200.

Wednesday Jul 15, 2015 #

5 PM

Road Running warm up/down (Rail trail) 27:18 [2] 2.02 mi (13:31 / mi) +11m 13:18 / mi

Easy warm up.

Strength (Rec center) 35:00 [3]

Balance, twists, crunches, roller wheel.
Machines at moderate wgt x 20.
Wrist rollup 10#.
Ski erg 500 m @ 2.22

Tuesday Jul 14, 2015 #

12 PM

Trail Running 2:25:00 [3] 10.39 mi (13:57 / mi) +200m 13:10 / mi

Planned to do the Old Forge/Dodge Rd loop, but changed after discovering I hadn't started my watch. Got to the top of Old Forge and decided to try following the snowmobile trail around into Nudist Camp Rd. This worked much better than last time and got thru with no wandering around.

Light rain at the start and then a downpour about halfway back, followed by steamy sun.

C • Steamy sun 2

Sunday Jul 12, 2015 #

Note

Out pretty early with the gang to pick blueberries at Butler Farm. Very well organized commercial operation that sees huge crowds. We got there when it opened so wasn't bad. Heavy crop of berries. Picked 8# in about an hour; we got 19# total. Good haul!

2 PM

Road Running warm up/down 14:00 [3] 1.15 mi (12:10 / mi)

O-course Training (Bethesda ) 32:03 [3] 4.51 km (7:07 / km) +21m 6:57 / km

Set sprint course on Kenny's downtown Bethesda map. Good run around the streets and alleys and thru parking garages. Leg okay until next to last control and then it started to knot up some.

Road Running warm up/down 5:27 [2] 0.44 mi (12:23 / mi) +3m 12:09 / mi

Saturday Jul 11, 2015 #

11 AM

Track workout intervals 36:00 3.1 mi (11:37 / mi) +6m 11:32 / mi
ahr:154 max:224

Track run with Sam, Eliza, Kenny and Ruthie. Warmup then 3 x 200 and 2 x 400. Felt a hamstring strain on the first 400 so took the second very easy. Speed getting better.
43, 41, 41, 1.42, 2.04
HR monitor not working well nor worth the annoyance.

Friday Jul 10, 2015 #

7 AM

Trail Running (Bavarian B&B, Cairo, NY) 33:03 [1] 1.94 mi (17:02 / mi) +33m 16:10 / mi

Morning trail run from b&b. Old Catskill Resort still going in smaller form after 150 years. Followed hiking (horse) trails around woods. Found trace of small rope tow pulleys and ski trails. No down hill now, but good terrain for xc if they groomed it.

Wednesday Jul 8, 2015 #

5 PM

Trail Running hills (Kingdom Valley) 1:05:00 3.49 mi (18:37 / mi) +309m 14:36 / mi

Wandering around the ski trails to warm up, then 5 x 200 m hills (30m climb) up Stairway to Heaven.
All negative splits: 2.10, 1.53, 1.51, 1.50, 1.46

Sunday Jul 5, 2015 #

11 AM

Trail Running hills (Kingdom Valley) 1:50:00 4.98 mi (22:05 / mi) +455m 17:12 / mi
weight:158lbs

Hill repeats as decided after yesterday's race. On Stairway to Heaven ski trail, good steady climb. Walked back down, 10 x 210m.
2.22, 2.14, 2.13, 2.15
2.03, 1.59, 1.57
2.09, 2.08, 2.04

Saturday Jul 4, 2015 #

Event: Saxons River 5K

8 AM

Road Running warm up/down 25:06 [2] 0.75 mi (33:28 / mi) +4m 32:59 / mi

Road Race race (Saxtons River 5K) 26:38 [4] 3.15 mi (8:27 / mi) +47m 8:05 / mi

Last time did this in 27 min on a hot day. Looking for under 25 this time, but lost a lot of time on the hill. Need much work on that.

Road Running warm up/down 10:09 [2] 0.44 mi (23:04 / mi) +14m 21:01 / mi

Thursday Jul 2, 2015 #

6 PM

Track workout warm up/down 15:00 [2] 1.0 mi (15:00 / mi) +30m 13:43 / mi

Track workout (Chester HS) 3:33 [5] 0.5 mi (7:06 / mi) +17m 6:25 / mi

Intervals for speed work before 5K on Saturday. Slow 200 first (63 sec), Then another at 47 sec and finally 400 at 1.43. Started that one too fast and died on the second half.

Wednesday Jul 1, 2015 #

3 PM

Road Running (Burlington Causeway) 1:15:00 [3] 6.15 mi (12:12 / mi) +18m 12:05 / mi

Out into Lake Champlain on the old trolley causeway to Grand Isle with Ruthie. Most of the way across but not as far as the washed out bridge. Wanted to see the setup for the summer bike and people ferry. Would have been another mile each way and too much for my partner. Good thing as rains resumed soon after we got back.

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