Training Log Archive: kensrIn the 7 days ending Nov 21, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||
Monday Nov 21, 2011 #
Strength 40:00 [3]
Legs, arms, core 3 x 30
Pullups 3 x 9
Side jumps 3 x 100
Pullups 3 x 9
Side jumps 3 x 100
Sunday Nov 20, 2011 #
Event: NEOC: Blue Hills Traverse
11 AM
O - competition race (Blue Hills Traverse) 3:13:16 [4] 18.58 km (10:24 / km) +638m 8:53 / km
Nice day, nice course, good workout. Not the best nav: overshot to 5 and looped around the hills behind the control before I relocated off a stone wall. Lost 12 min there and all contact with the group I was running with. Solo thereafter, gradually catching up to a few people.
Pretty much even pace throughout, except when I was confused a couple times. Felt okay on the hills, even at the end.
Pretty much even pace throughout, except when I was confused a couple times. Felt okay on the hills, even at the end.
Saturday Nov 19, 2011 #
3 PM
Roller skiing (Rte 11) 50:00 [3] 6.81 mi (7:20 / mi) +130m 6:56 / mi
shoes: V2 Aero
Technique session. V1, V2, V2 alt and even some double pole.
Friday Nov 18, 2011 #
3 PM
Road Running (Chester) 59:39 [3] 6.01 mi (9:56 / mi) +120m 9:21 / mi
Chilly wind on bare legs. Stretching after cutting firewood.
Thursday Nov 17, 2011 #
2 PM
Track workout warm up/down 37:00 [1] 3.5 mi (10:34 / mi) +4m 10:32 / mi
Track workout intervals (6 x 400) 9:39 [4] 1.55 mi (6:14 / mi) +1m 6:13 / mi
Speed work in prep for T-day race. Started with slow turnover and gradually got things moving.
1:44
1:39
1:38
1:33
1:29
1:33
1:44
1:39
1:38
1:33
1:29
1:33
Roller skiing (Rte 103) 1:02:37 [3] 8.43 mi (7:26 / mi) +103m 7:09 / mi
shoes: V2 Aero
Immediately after, down and back 103. Mostly V2 and V2alt.
Had Niffles in for new bearings, so used Aeros stashed in car.
Had Niffles in for new bearings, so used Aeros stashed in car.
Wednesday Nov 16, 2011 #
5 PM
Trail Running hills (Kingdom Valley ) 46:00 2.08 mi (22:09 / mi) +246m 16:11 / mi
Hillbounding up Logging Rd. Raining, dark.
10 PM
Strength 10:00 [3]
Side jumps 3 x 100
Tuesday Nov 15, 2011 #
Strength 45:00 [3]
Core, arms, legs 3 x 30
Pullups 3 x 8
Side jumps 3 x 100
Pullups 3 x 8
Side jumps 3 x 100