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Training Log Archive: kensr

In the 7 days ending Apr 24, 2011:

	activity	#	time	miles		km		+m		load
	Road Running	4	2:16:03	14.71	(9:15)	23.68	(5:45)	125		427.7
	Strength	2	1:30:00							270.0
	O - competition	1	1:22:41	4.38	(18:52)	7.05	(11:44)	132	19c	248.1
	Off Trail Running	1	42:20	1.8	(23:31)	2.9	(14:37)	11		127.0
	Track workout	1	37:12	4.1	(9:04)	6.6	(5:38)	4		93.0
	Trail Running	1	27:00	1.2	(22:30)	1.93	(13:59)	89		54.0
	Total	9	6:55:16	26.19		42.15		361	19c	1219.8
averages - weight:161lbs

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Sunday Apr 24, 2011 #

4 PM

Trail Running warm up/down 27:00 [2] 1.2 mi (22:30 / mi) +89m 18:17 / mi

To/from the upper trails.

Off Trail Running (Kingdom Valley Forest) 42:20 [3] 1.8 mi (23:31 / mi) +11m 23:05 / mi

Trying routes parallel to the upper trails. Contouring back and forth to the boundaries, and extending into adjacent area SE. Kind of along the prospective upper hillside ski trail, some serious side hill. Setting up woods interval route, about 0.3-0.5 miles.

Saturday Apr 23, 2011 #

Event: WCOC Pond Mountain

12 PM

O - competition race (Hollis Town Forest) 1:22:41 [3] *** 7.05 km (11:44 / km) +132m 10:43 / km
19c

Snow today. Interesting drive: at lower elevations it was rain, but as I climbed over some modest hills, it changed to snow and the roads were covered with slush. And at the crest of two of them was a car smashed up surrounded by fire trucks and ambulance.

On the course rainy, just above freezing. Got chilled and arms were really frozen by the time I finished.

Object was to work on navigation and not to run fast. Good plan, as the running was slow in sopping wet o-clothes. Did a lot of nav using contours, but found the lines hard to read as they were fine and light grey on much of the map.

C • Impressed you came! 2

Friday Apr 22, 2011 #

2 PM

Road Running warm up/down 8:00 [2] 0.5 mi (16:00 / mi)

Road Running (Monpelier Road course) 28:28 [3] 5.0 km (5:42 / km)

Checking out course for race in May. Runs around State capital and downtown Montpelier. Basically flat, except for a good rise just before the final 100m.

3 PM

Road Running tempo (Montpelier Road course) 25:31 [4] 5.0 km (5:06 / km) +13m 5:02 / km

Second time around course, went faster this time. Several of road crossings (three major ones), but luckily VT drivers stop for pedestrians in crosswalks.

Thursday Apr 21, 2011 #

Strength 45:00 [3]
weight:161lbs

Core, arms, legs 3 x 30
Pullups 3 x 10, R arm okay
Dips doing good, will have to try real ones on parallel bars

Wednesday Apr 20, 2011 #

4 PM

Road Running (Chester) 50:04 [4] 6.0 mi (8:21 / mi) +112m 7:53 / mi

Same dreary weather as yesterday, but felt much more ready to go. Pushed the pace from the start and kept at it.

Tuesday Apr 19, 2011 #

6 PM

Track workout warm up/down 31:00 [2] 3.1 mi (10:00 / mi) +2m 9:59 / mi

Track workout intervals (4 x 400) 6:12 [5] 1.0 mi (6:12 / mi) +2m 6:10 / mi

Dreary evening. Aimed for 1:30 based on last week, but no go today. Probably tired from hills and strength workout last couple days.
1.35, 1.33, 1.34, 1.32

Monday Apr 18, 2011 #

Strength 45:00 [3]

3 sets x 30 reps core, legs, arms
Dips up to 3 x 20 with feet up on chair
Rested biceps a little with 1 x 10, 2 x 8 Pullups

5 AM

Road Running (Cummings Rd) 24:00 [1] 2.0 mi (12:00 / mi)

Early. Dragged out by Ruthie and Casey. Legs sore.

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