Training Log Archive: kensrIn the 7 days ending Apr 1, 2012:
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Sunday Apr 1, 2012 #
11 AM
O - competition race (Mine Falls Park NH - Red) 1:02:11 [4] 7.5 km (8:17 / km) +47m 8:02 / km
O-map week started with UNO meet over in Nashua. Good map to get started again: lots of attack points and trails made nav easy. Flat terrain made running easy, too. Never been on map before, so a little confused getting past dam and over towards #1. Then remembered I was after clear navigation today and not blistering speed. Several controls in pits, which can be tricky since you can't spot them from any distance. Only problem was on #6 where I overshot the control and had to double back for 2 min loss. I think the map is a little off there.
O - competition race (Orange) 28:23 [4] 3.4 km (8:21 / km) +30m 7:59 / km
Then back out on the orange course. Convinced Ernst he should do two courses, an he pick this one as sufficiently different to be worth the effort. More good exercise.
Trail Running 50:09 [3] 3.63 mi (13:49 / mi) +70m 13:02 / mi
A little snack and change of shirt and out to pick up the far controls.
Nice meet by Pete and Lex.
Nice meet by Pete and Lex.
5 PM
Strength 1:15:00 [4]
weight:158lbs
Sunday full session; 3 sets 30 reps most arm, legs and core, except 8 pullups and 40 situps each set. Also 1 min of planks on all sides.
L shoulder okay although a little unhappy. R forearm seems bothered by the wall weights. These are pretty much at max for 30 reps, mostly using abs and locked arms. See how this goes, but may back off the 110#.
L shoulder okay although a little unhappy. R forearm seems bothered by the wall weights. These are pretty much at max for 30 reps, mostly using abs and locked arms. See how this goes, but may back off the 110#.
Saturday Mar 31, 2012 #
Note
Hit the 60 mile training target for running this period, in fact almost doubled it at 110, although the AP tally doesn't include anything except "road running"; need to get that more generic. No chance of hitting this year's targets for skiing given spring came 2 months early. Gearing up strength workouts and hill stuff, so happy in general with current progress.
1 PM
Track workout warm up/down 30:00 [2] 3.0 mi (10:00 / mi) +1m 9:59 / mi
Track workout intervals (400's/800) 10:34 [4] 1.51 mi (7:00 / mi) +2m 6:58 / mi
2 x 400, then 800, then 400's again. Good to work on speed, but not much to show for it. Guess hill week took a toll on the legs. Useful nonetheless. Body still adapting to 12 hour weeks.
Good interlude before map week, starting with UNO tomorrow at Nashua.
1.42, 1.43, 3.47, 1.42, 1.38
Good interlude before map week, starting with UNO tomorrow at Nashua.
1.42, 1.43, 3.47, 1.42, 1.38
Friday Mar 30, 2012 #
2 PM
Road Running hills (Mt Ascutney) 1:59:00 8.5 mi (14:00 / mi) +797m 10:51 / mi
Hill week day 7. Run up the road at Ascutney. Legs felt good the whole way, but wasn't pushing the pace. Gate to parking lot 1:00.03, then on to the summit and a look around. Very clear day, crisp, but not windy. Could see the remants of snow on all the ski areas and even the Whites in the far distance.
Back down mostly on the grassy shoulder, so could run comfortably. Knees had no problems.
Enough of hill week. Time for a rest. Maybe to the track tomorrow, unless I'm on skis.
Back down mostly on the grassy shoulder, so could run comfortably. Knees had no problems.
Enough of hill week. Time for a rest. Maybe to the track tomorrow, unless I'm on skis.
Thursday Mar 29, 2012 #
5 PM
Road Running hills (Route 11) 58:00 [3] 4.3 mi (13:29 / mi) +301m 11:05 / mi
Hill week, day 6. Up the trail to the hill top with Casey to warm up. Then 3 x the half mile hill on 11. Was going to do 2 more, but it was wind chill chilly and I was chilling out. So took the trails back after the 3rd and came in to do strength workout. Knee was fine.
Strength 40:00 [3]
Short strength workout, 2 sets x reduced reps.
Wednesday Mar 28, 2012 #
5 PM
Trail Running (Okemo) 2:05:13 [3] 5.97 mi (20:58 / mi) +616m 15:53 / mi
Hill week, day 5. Healdville Trail up the back of Okemo. Trail not muddy, but slippery on the way down. Had to hold back and it took as long on the return as the trip up. L knee started protesting about a mile from the end. Gave it a good chill in the shower later and will see how it feels tomorrow.
Had to park a bit away from the trail head; from normal start up 1:06, down 54.
Had to park a bit away from the trail head; from normal start up 1:06, down 54.
Tuesday Mar 27, 2012 #
1 PM
Road Running warm up/down 12:00 [2] 1.0 mi (12:00 / mi) +2m 11:56 / mi
Road Running (Montpelier ) 28:38 [3] 3.12 mi (9:11 / mi) +11m 9:05 / mi
Checking out 5K course for May. Legs stiff.
4 PM
Off Trail Running hills (Kingdom Valley) 57:31 [3] 2.47 mi (23:17 / mi) +419m 15:15 / mi
Hill Week, day 4. So 4 trips up the hillside. Different routes, mostly off trail. Felt pretty good by the last one.
6 PM
Strength 40:00 [3]
weight:160lbs
Per ONA, it seems old people need to exercise more frequently to maintain muscle bulk. So strength workouts once in a while don't cut it. In fact, for strength it looks like it takes 3x week. Yikes. Last strength workout was pretty intense. New plan is to do that once a week for the three sets, followed by two workouts on other days of two sets for 2/3's the reps.
Arms, legs, core 2 sets x mostly 20 reps.
Arms, legs, core 2 sets x mostly 20 reps.
Monday Mar 26, 2012 #
12 PM
Road Running hills (Butternut Hill) 1:26:29 [3] 7.84 mi (11:02 / mi) +326m 9:46 / mi
Hill week, day 3. Nice loop starting from edge of town. First half mile on highway, then all on springy dirt road after that up over Butternut Hill. Okay on S side, but hit a mile of mud season finest on the way back down. Just above freezing with gusty wind.
C • Mud 2