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Training Log Archive: kensr

In the 7 days ending Aug 8, 2011:

activity # timemileskm+mload
  O - competition3 2:20:52 9.39(15:00) 15.11(9:19) 367579.3
  Off Trail Running1 29:00 1.76(16:29) 2.83(10:14) 14749.0
  Track workout1 28:48 3.2(9:00) 5.15(5:36) 376.5
  Trail Running1 14:21 1.0(14:21) 1.61(8:55) 3128.7
  Road Running1 12:49 0.73(17:33) 1.17(10:54) 1925.6
  Total4 3:45:50 16.08(14:03) 25.88(8:44) 567759.1

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Monday Aug 8, 2011 #

Note

Rest day today -- so went to the Landgrove Inn for Chocolate Fest. 3 big tents with 30 restaurant chefs and 2 or 3 desserts each, all chocolate. Showed restraint and only sampled one each -- on the first time around. Then back for more. Can you eat too much chocolate?
C • Too much chocolate 4

Sunday Aug 7, 2011 #

9 AM

Road Running warm up/down 12:49 [2] 0.73 mi (17:33 / mi) +19m 16:14 / mi

O - competition race (Chestnut Ridge long) 1:14:00 [4] 7.63 km (9:42 / km) +226m 8:27 / km

Slightly off R on 3, 1 min. Then ran down spur to 10, but turned L and crossed wrong brook at jct and ran up wrong hill; 5 min. Should have stayed E of brook going down and avoided climb altogether. Otherwise, makings of a great run.

Off Trail Running intervals (10 x 130m) 29:00 intensity: (24:00 @1) + (5:00 @5) 1.76 mi (16:29 / mi) +147m 13:05 / mi

Really annoyed at mistake, so did hill intervals up toboggan slope to burn off frustration. Learned you still have a lot left even after a hard run in hot muggy weather, and that hills are starting to get better for me.

Long - Green Y - Splits

Saturday Aug 6, 2011 #

Event: Canal Cities Challenge
 
10 AM

Trail Running warm up/down 14:21 [2] 1.0 mi (14:21 / mi) +31m 13:06 / mi

O - competition race (Sprague Brook) 51:03 [4] 5.18 km (9:51 / km) +120m 8:50 / km

Green middle. Fast running, but a couple of mistakes. Off L on 3 after dropping into ravine and not correcting back: 2 min. For 7 went off corner of lake as attack point, but wrong corner, so was 100m too far and R. So overshot and blew 7 min on that.
3 PM

O - competition race (Sprint) 15:49 [5] 1.43 mi (11:04 / mi) +21m 10:35 / mi

Clean, fast running, but not fast enough.

Middle Green-Y - Splits

Sprint - Course 2 - Splits

Wednesday Aug 3, 2011 #

5 PM

Track workout intervals (4 x 400) 28:48 intensity: (22:30 @2) + (6:18 @5) 3.2 mi (9:00 / mi) +3m 8:58 / mi

Short interval session to sharpen pace. Felt dead at start of warmup, loosened up after first half mile, ready to go after a mile; then intervals with 200m in between:
1.43, 1.34, 1.32, 1.28
Actually felt refreshed after the last one.

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