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Training Log Archive: kensr

In the 31 days ending Jul 31, 2016:

	activity	#	time	miles		km		+m	load
	O - competition	1	23:00:00	33.55	(41:08)	54.0	(25:33)		4140.0
	Road Running	9	8:03:24	39.16	(12:21)	63.02	(7:40)	1206	1396.2
	Trail Running	6	6:51:13	22.23	(18:30)	35.78	(11:30)	1098	1112.1
	O-course Training	2	3:58:00	7.94	(29:59)	12.78	(18:38)	226	596.0
	Strength	5	3:20:00						705.0
	Track workout	1	55:00	4.12	(13:21)	6.63	(8:18)	21	128.0
	Total	19	46:07:37	107.01		172.21		2551	8077.3
averages - weight:160.5lbs

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Sunday Jul 31, 2016 #

9 AM

Road Running warm up/down 18:00 [3] 1.7 mi (10:35 / mi)
ahr:158 max:180

Parking to bottom of West Hill Rd. Then later on coming back down.

Road Running 14:16 [5] 1.16 mi (12:18 / mi) +155m 8:41 / mi
ahr:159 max:172

Time trial up West Hill Rd with training group. Steady climb the whole way. Legs felt okay despite the run up Ascutney Friday. Start/finish up further on road than workout I did last month, this was faster time and working harder.

Saturday Jul 30, 2016 #

11 AM

O-course Training (Oak Hill) 1:58:00 [2] 4.44 mi (26:35 / mi) +226m 22:57 / mi
weight:161lbs

Ran some of the area to check condition of the woods.

Friday Jul 29, 2016 #

8 AM

Road Running hills 1:03:44 [4] 3.69 mi (17:16 / mi) +676m 11:00 / mi
ahr:144 max:159

Road run to parking lot. Easy pace, legs felt good for first 3 miles then stressed a little on the last steep pitch. Surprised to see new cabins under construction half way up the road.

Road Running 1:00:00 [2] 3.8 mi (15:47 / mi)

Back down. Walked steep parts to save the knees. Some off on Futures Trail.

Thursday Jul 28, 2016 #

5 PM

Strength (Rec center) 50:00 [3]

Stretching, balance and circuit exercises.
10 pullups, leg press 15 x 180#

Sunday Jul 24, 2016 #

Note

Ended up about 100th overall of 300 teams and 8th of 13 ultra vets. Not bad for having one split of 8-1/2 hours.

12 PM

O - competition race (World Rogaining Champs) 23:00:00 [3] ***** 54.0 km (25:33 / km)

Outside of Alice Springs at Ross River for race. Proved moderately hot and dry and okay at night around 50F.

Crux was where we ran a challenging but high value route along the south edge of the map. Climbed to a high ridge line and ran on and off this for about 15 km. Almost all was at night (12 hrs dark). Unfortunately all that plus 10km more was without a water stop available due to no access roads anywhere close. Travel was slow in places due to spinafex bushes, nasty and penetrating like 2 ft sea urchins. Had heavy duty shoe and gaiters, but lots of upper leg hits. Distracting and challenging navigation, had to be careful to drop off the ridge a couple hundred meters into the right reentrant for a control or catch the right saddle to the next ridge segment.

Alas, missed the reentrant on a max value 110 point control and spent too long in search mode up and down hillsides. By then Glen was out of water and I was nursing the last of 3 liters. We decided to bail and get water, 10 km off, but our escape ridge ended in cliffs -- oops! Eventually got down into lower drainage and spent endless time working down a rocky (dry) creek gulch. Lots of complications, but suffice to say many hours were shot and many controls bypassed with this fiasco.

Apparently many suffered similar problems and weren't as persistent as us, but no satisfaction there. Could have done much better if our guard hadn't slipped attacking off a form-line hilltop. Also more planning before tackling a long dry section with only our normal supply of water.

Note: further alas -- picking apart the map the next morning, looks like we were right next to the control when we bailed, maybe 100 m. But at that time we thought we were someplace else and had stopped looking.

Saturday Jul 23, 2016 #

Event: World Rogaining Champs 2016

Thursday Jul 21, 2016 #

11 AM

O-course Training (Northern Territories AU) 2:00:00 [3] 3.5 mi (34:17 / mi)

Checking out model area at Ross River. Much like AZ. Arid with spiky grass and open brush. Flat areas sand, hillsides steep with loose chunky rocks. No trails nor roads. Travel will be slow.

Clear, hot, sunny. Temps 80's today, 40's at night. Weekend expected to be cooler.

Kind of pretty. A few (very few) cattle around. Mostly empty countryside. Old and weathered rock. Besides Alice Springs, it's about a thousand miles to the next big town.

C • Psst- wanna buy a camel? 10

8 PM

Road Running (Alice Springs) 49:16 [3] 3.84 mi (12:50 / mi) +33m 12:30 / mi

Run in town as sun went down and temp cooled off. Up top Anzac Hill which seems to be the spot to watch the sun set. Also along the Todd River, which rarely has water in it, including now, although when it does it just floods over the roads crossing it as they have no bridges or culverts.

Monday Jul 18, 2016 #

Note

After a slight setback with overnight temp in the 50's, the banana tree has taken off and doubled its height (in10 days).

Figgy, coffee and lemon doing okay, too. And of course Greg's 30 year old grapefruit tree.

Sunday Jul 17, 2016 #

9 AM

Trail Running intervals (Craftsbury) 55:00 3.02 mi (18:13 / mi) +71m 16:58 / mi
ahr:128 max:159

Hill intervals: 2 sets 5 x 30 sec up Screaming Mimi. Plus some trail running for warm up and cool down. Stretching.

Saturday Jul 16, 2016 #

7 AM

Road Running 1:18:47 [2] 6.04 mi (13:02 / mi) +116m 12:18 / mi

Early morning, still warm.

Wednesday Jul 13, 2016 #

4 PM

Trail Running warm up/down (Craftsbury) 35:02 [2] 2.08 mi (16:51 / mi) +39m 15:55 / mi

Checking trails with Ed today; meeting with Craftsbury mgt for 2018 World Cups/World Masters.

Strength 45:00 [4]

2 sets x 12 stations circuit exercises.
Pullups 10/10

Tuesday Jul 12, 2016 #

5 PM

Track workout intervals (GMUHS) 55:00 4.12 mi (13:21 / mi) +21m 13:09 / mi
ahr:119 max:154

To the track. Warm, high 80's. Took it easy with 8 x 200's, 200 m recoveries. Eased into it and stabilized at 45 sec:
63, 55, 48, 46, 45, 46, 45, 45

Sunday Jul 10, 2016 #

5 PM

Road Running 35:00 [2] 2.5 mi (14:00 / mi) +51m 13:10 / mi
ahr:120 max:146

Slow run on Cummings after drive back from Mass. Then up trails to look at what I had cut up towards the Ridge trail. Garmin died.

Swung down to eastern CT to hit Logees for tropical fruits. Got a banana tree, Meyer lemon, fig, and coffee bush. See how they do in zone 4!

C • Inside or outside? All the... 4

Friday Jul 8, 2016 #

11 AM

Trail Running long (Pisgah) 3:31:40 [3] 11.61 mi (18:14 / mi) +619m 15:38 / mi
ahr:114 max:140

Ran the trail portion of the 25 km course. Phil and Ed talked about running this, but Phil self-destructed and Ed disappeared from contact.

Hot, muggy and buggy. My bug repellent dropped out of my pack while going to the car, which I didn't notice until a half hour into the run. Then I had enough of deer flies and mosquitoes and stopped to find the repellent, only to discover it absent. For the most part it was only deer flies or mosquitoes, not both, but usually one set of them were quite annoying.

Ran at a rogaine pace, just chugging away the miles. Heavier trail shoes were good, thick soles for protection against rock. More important the tops are solid leather to keep out the barbed seeds of the Australian outback.

Would be a fun route in good conditions. Today 3-1/2 hours of misery; just add another 20 hours for the coming race. Love it.

C • 3 1/2 hours of misery 1

C • Disappeared 7

Wednesday Jul 6, 2016 #

5 PM

Trail Running warm up/down (Craftsbury) 10:00 [2] 0.5 mi (20:00 / mi)

Strength 1:00:00 [4]

Circuit training 4 x 10 stations
Pull ups 10/8/8

Tuesday Jul 5, 2016 #

7 AM

Road Running 42:09 [3] 3.71 mi (11:21 / mi) +15m 11:13 / mi
ahr:125 max:153

Morning warm up. A mile to get going and then not bad.

Strength (Rec center) 20:00 [3]

Board discussion, then workout. Balance, heavy wgts on machines, ski erg.
Arm press 10 @ 120#
Leg press 10 @ 135#, 10 @ 180#
2 x 500m, 1:58.6

Monday Jul 4, 2016 #

8 AM

Trail Running warm up/down 16:31 [2] 1.0 mi (16:31 / mi) +2m 16:25 / mi
ahr:79 max:107

Road Running race 27:33 [4] 3.16 mi (8:44 / mi) +62m 8:14 / mi
ahr:118 max:155

Ran pretty hard, but off today. Maybe the dinner party and wine last night had something to do with it.
Ruthie took first in her class for $10 worth of beer and burritos.

12 PM

Trail Running hills (Kingdom Valley) 13:00 [3] 0.56 mi (23:06 / mi) +75m 16:20 / mi
ahr:115 max:139

Warm up and 1st of 6 five min hills.

Trail Running hills 1:10:00 3.46 mi (20:14 / mi) +292m 16:02 / mi
ahr:124 max:156

More hills. Not happy with run this morning so decided some hill work would be worthwhile.

Had a turkey hen hop from behind a bush while I was coming down after #4. Had just enough time to think "there's mama, how about the chicks?" when I saw them scattering across the trail right in front of me. Hopped to miss them and then mama went on the alarm. Two laps later I'm coming down another trail and same thing, except this time mama spread her wings and gave chase. Had to bushwack around the flock.

Saturday Jul 2, 2016 #

9 AM

Road Running 36:04 [3] 3.52 mi (10:15 / mi) +58m 9:45 / mi
ahr:121 max:151

Ran route of Mondays 5K in 1/2 mile segments. Felt tight and ran easy.

5 PM

Note

Replacing a post in the vineyard. Watched a mother turkey and 8 chicks pass along the edge of the field and then hop to the top of the stone wall. Mom strolled along and the chicks hopped from rock to rock, all in silhouette from backlighting.

Friday Jul 1, 2016 #

8 AM

Road Running 58:35 [3] 6.04 mi (9:42 / mi) +40m 9:30 / mi
ahr:134 max:169

Full trail to river and back. First mile with Ruthie. Good to run before sun got cooking.

Strength (Rec center) 25:00 [3]
weight:160lbs

Select machines, higher load, less reps. Balance.
Hamstring extensions 2 X 10
Then home for a recovery drink of diet coke and lemonade.

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