Training Log Archive: kensrIn the 7 days ending May 22, 2011:
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Sunday May 22, 2011 #
Note
R forearm sore; bicep tendon seems strained from dragging some big rocks around for the foundation of the woodshed. Good news is that last year it was the L arm, so at least it's not chronic.
10 AM
Roller skiing (Weston) 54:13 [1] 6.0 mi (9:02 / mi) +82m 8:40 / mi
With Alex doing some good drills.
11 AM
Hiking 1:00:00 [1] 1.99 mi (30:09 / mi) +110m 25:44 / mi
Checking out Ed's sugarbush for future ski-o trails.
5 PM
Bicycling (Chester) 1:07:30 [2] 14.57 mi (4:38 / mi) +274m 4:23 / mi
Across town and out Popple Dungeon until the pavement ran out.
Saturday May 21, 2011 #
10 AM
Track workout warm up/down (/recovery) 30:00 [1] 3.3 mi (9:05 / mi) +5m 9:03 / mi
Track workout intervals (5 x 1000) 21:23 [4] 3.2 mi (6:41 / mi) +7m 6:38 / mi
Track work for 5K pacing. Planned 4:12 for 1000; for 21:00 target time. Found I was faltering about halfway thru on the first two, so slowed slightly off the start on the next two for neg splits. That just slowed everything down. Last one just tried to run fast and that got the best result with a good pickup in the last 200m, but still couldn't budge the middle split:
1.40/145/.51-- 4.16
1.39/1.45/.53 -- 4.16
1.45/1.44/.49 -- 4.17
1.43/1.46/.51 -- 4.20
1.43/1.46/.45 -- 4.14
1.40/145/.51-- 4.16
1.39/1.45/.53 -- 4.16
1.45/1.44/.49 -- 4.17
1.43/1.46/.51 -- 4.20
1.43/1.46/.45 -- 4.14
Thursday May 19, 2011 #
5 PM
Road Running warm up/down 30:00 [2] 2.5 mi (12:00 / mi) +13m 11:49 / mi
Road Race race (Montpelier RR) 23:54 [4] 3.19 mi (7:30 / mi) +12m 7:24 / mi
Felt sluggish, couldn't get out of second gear. Long hours this week and no time for running nor much sleep didn't help.
Wednesday May 18, 2011 #
Strength 30:00 [3]
Basic core, legs, arms
10 pullups
10 pullups