Training Log Archive: kensrIn the 7 days ending Oct 3, 2011:
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Monday Oct 3, 2011 #
5 PM
Roller skiing (Rte 103) 1:07:33 [3] 8.63 mi (7:50 / mi) +111m 7:32 / mi
HS out towards VCS. Basic technique, easy pace.
Roller skiing (Slalom) 18:22 [2] 1.14 mi (16:06 / mi) +4m 15:56 / mi
Drills in parking lot with traffic cones, some curb hopping, too.
Sunday Oct 2, 2011 #
Event: Hudson Highlander XVI
9 AM
O - competition (Hudson Highlander) 6:22:19 [3] 19.58 mi (19:32 / mi) +900m 17:05 / mi
Couple bad legs; parallel error to E, overshot controls 22 and 23. Wasted whole lot of time at end of trail run looking for streamers from 11 and then for 12 too soon.
Ran solo almost entire race. Hamstring cramp on last map. Maybe 45 min errors + electrolyte crash. There's an overdistance workout for the week!
Ran solo almost entire race. Hamstring cramp on last map. Maybe 45 min errors + electrolyte crash. There's an overdistance workout for the week!
Friday Sep 30, 2011 #
4 PM
Road Running intervals (Chester) 53:40 6.0 mi (8:57 / mi) +118m 8:26 / mi
Intensity 6 x 4 min at LT. Comfortably hard pace. Recovery 4 min easy in between.
Thursday Sep 29, 2011 #
Strength 40:00 [3]
Legs, arms, core 3 sets x 30
L elbow very sore all last night after vigorous poling activity. But no problems with pull ups, push ups or dips today.
L elbow very sore all last night after vigorous poling activity. But no problems with pull ups, push ups or dips today.
Wednesday Sep 28, 2011 #
4 PM
Roller skiing (Yankee Candle) 1:15:00 [2] 4.0 mi (18:45 / mi)
Technique session with coach Alex. Good drills on quick footwork and fast cornering. Plenty of things to work on. Then fine dinner with Gail and Peter.
Garmin seems to have kept running thru it all...
Garmin seems to have kept running thru it all...
Tuesday Sep 27, 2011 #
2 PM
Road Running long (Stellefane Hill) 1:40:00 [2] 8.5 mi (11:46 / mi) +390m 10:18 / mi
weight:159lbs
Easy overdistance run on rough jeep trail. Wet, but not as gooey as when I ran it back in April. Very remote area on boundary between Chester and Springfield.