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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Apr 25, 2009:

activity # timemileskm+mload
  Road Running5 3:35:00 19.3(11:08) 31.06(6:55)603.8
  O - competition2 2:16:00 9.13(14:53) 14.7(9:15)816.0
  Trail Running2 1:12:00 3.86(18:38) 6.22(11:35)176.0
  Track workout1 37:52 4.2(9:01) 6.76(5:36)101.2
  Weight Training1 15:0045.0
  Total6 7:55:52 36.5 58.741741.9

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Saturday Apr 25, 2009 #

O - competition long (Pine Hill A meet) 1:16:04 [5] 8.0 km (9:31 / km)

Red course nominal 6.6 km. Northern section of map.

Lots of people running in all directions. Several small errors, particularly towards end when the heat was taking its toll.

Trail Running warm up/down 40:00 [2] 3.0 km (13:20 / km)

Collecting bags after course closed.

Thursday Apr 23, 2009 #

Road Running (Cummings Rd +) 29:50 [3] 2.5 mi (11:56 / mi)

Morning run with Casey. Legs felt good.

Track workout warm up/down 31:30 [2] 3.2 mi (9:51 / mi)

Track workout (4 x 400m) 6:22 [5] 1.0 mi (6:22 / mi)

Afternoon. Gusty. Felt okay, but not fast.

10 pullups.

Wednesday Apr 22, 2009 #

Road Running warm up/down (Cummings Rd + Rte 11 hill) 47:00 [3] 4.3 mi (10:56 / mi)

With Casey out Cummings. Then recovery between hill runs.

Road Running hills (Rte 11 hills) 9:10 [4] 1.0 mi (9:10 / mi)

2 x 400m hill in rain.
4.36, 4.33

Tuesday Apr 21, 2009 #

Road Running (Chester) 1:14:00 [3] 7.0 mi (10:34 / mi)

Down into town and around village. Easy run in drizzle.

Weight Training 15:00 [3]

8 pullups; 1 set x 20: leg curls, extensions, single leg squats, sit ups, back extensions, wall wgts

Monday Apr 20, 2009 #

Road Running (Cummings Rd +) 40:00 [2] 3.0 mi (13:20 / mi)

Morning early run with Casey. Extended around the Pines trails, because I felt good and had time.

Trail Running (Chester Town Forest) 32:00 [3] 2.0 mi (16:00 / mi)

Around the Town Forest trail. Felt good, very relaxing run. Casey spent the day at puppy camp. so she missed this one.

Sunday Apr 19, 2009 #

Road Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

O - competition race (West Point Long) 59:56 [5] 6.7 km (8:57 / km)

Nominally 6.0 km. Nice course along the ridges NE of Camp Buckner, ending up with kind of a silly 6 control sprint right before the finish.

G faster again today with a very fine run.

Legs felt pretty good for the weekend. Will need to add some trail and off-trail running for leg strength, but have wanted to start on the roads. Think I might do at least one day red next weekend, for the sake of skier humility.

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