Training Log Archive: kensrIn the 7 days ending Oct 8, 2011:
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Saturday Oct 8, 2011 #
11 AM
Trail Running warm up/down 6:00 [2] 1.2 km (5:00 / km)
12 PM
O - competition race (Bear Brook) 1:31:57 [4] 6.81 km (13:30 / km) +101m 12:34 / km
Red M-45. Missed 3 L and searched 3 min; needed attackpoint. Stopped too soon on 4 and looked 2 min before getting down to control. Likewise stopped too soon on 5 and wandered S to pond before recognizing terrain; 9 min here. Rest settled down and went much better.
Thursday Oct 6, 2011 #
6 AM
Strength 15:00 [3]
Simple set of core and leg exercises.
5 PM
Roller skiing (River Road) 43:02 [2] 5.68 mi (7:34 / mi) +1m 7:34 / mi
Stopped on way back from Springfield (MA) for some rollerskiing. On River Rd between Nourse Farm and Sugarloaf. Road lumpy, no shoulders and fair amount of traffic; dead flat. Not a great outing.
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!