Training Log Archive: kensrIn the 7 days ending Nov 6, 2010:
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Saturday Nov 6, 2010 #
Event: Hickory Run
O - competition warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
Raw and chilly morning, had to get warm.
11 AM
O - competition race (Hickory Run) 45:56 [4] 2.63 mi (17:28 / mi) +107m 15:30 / mi
Green X. Middle distance with lots of 2-400 m legs. Ran pretty well thru #11; relaxed too much and looked for #12 part way up the slope rather than at the top. Mistook a form line for a full contour. Didn't see the little boulder under the tree and relocated back towards the field from #11. Then found it okay, but lost 5 min on the exercise. Overshot the crest of the hill on #13 and had to double back, 1 1/2 min there. Had a nice finish split, though.
Thursday Nov 4, 2010 #
Strength 40:00 [3]
weight:162lbs
Light workout on the arms, dips and pullups; standard for everything else x 3 sets.
Note
Planned roller skiing today, but weather was all-around rotten, so skipped it and did strength instead. Trace of snow, but mostly lots of rain.
Got some insulation and installed it on most of the N wall of the barn. Next I might have to do the house.
Got some insulation and installed it on most of the N wall of the barn. Next I might have to do the house.
Tuesday Nov 2, 2010 #
3 PM
Roller skiing long (Brattleboro rte 30) 1:15:00 [3] 10.72 mi (7:00 / mi) +62m 6:52 / mi
Up rte 30 from the Retreat Farm. Long and flat along West River. Cold wind coming down river made it chilly on the way out. Lots of V1, double pole, no pole.
6 PM
Strength 1:00:00 [3]
weight:162lbs
Full arm, leg and core workout; 3 sets of various knarly nasties.
Sunday Oct 31, 2010 #
Road Running (Bethesda) 24:00 [2] 2.0 mi (12:00 / mi)
Morning run with Ruthie.
Knee bends, double/single 10/10
Knee bends, double/single 10/10
2 PM
Roller skiing (Rock Creek Park) 1:11:00 7.9 mi (8:59 / mi) +3m 8:58 / mi
On Beech Drive looking for the parts closed to traffic. Found it, but pretty lumpy. Ended up on the Rock Creek bike path and found a section to do hill repeats. Maybe 1 min x 10; V1, double pole, no pole. Ran inot Pat Z at the end and talked about the winter's ski plans.