Training Log Archive: kensrIn the 7 days ending May 13, 2012:
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Sunday May 13, 2012 #
6 AM
O - competition race 4:00:00 [3] 15.0 km (16:00 / km)
Skipped overnight segment, dropped in standings.
Went out at 8 AM CW around central area, which I had skipped earlier. Lots of slower bushwacking. Lost time on 42 and 24, descriptions put me off and had to search. Looked at top of reentrant for 24, was actually at an inflection point below my initial search which resulted in some wandering. Net was enough lost time to preclude getting an extra control.
Ended up 3rd master and 5th overall.
Nice event put on by Mark and Barb Dominie. Thanks for all the work!
Went out at 8 AM CW around central area, which I had skipped earlier. Lots of slower bushwacking. Lost time on 42 and 24, descriptions put me off and had to search. Looked at top of reentrant for 24, was actually at an inflection point below my initial search which resulted in some wandering. Net was enough lost time to preclude getting an extra control.
Ended up 3rd master and 5th overall.
Nice event put on by Mark and Barb Dominie. Thanks for all the work!
Saturday May 12, 2012 #
Event: CNYO REGAINE VIII
12 PM
O - competition race (CNYO Regaine) 5:00:00 [3] 26.0 km (11:32 / km)
Finger Lakes National Forest, NY. Chance for an over distance run; well, actually 3 of them back-to-back. Format was solo, in 6 hour segments, with a mandatory rest break as part of each. So, run 5 hours, rest 1; then run 4 hours, rest 2; then 3 and 3; and finally 2 rest and 4 running. Based on recent crash history, promised Ruthie I wouldn't do the 3 hours middle of the night run.
Did 1st segment to the SW clockwise. Good distance, fair bit on roads and trails. Grossly snagged in dense thicket W of creek getting to 23. Tactical error going to 35 then 23; should have picked up 54, 49, 23, then 35. Could have cost 91 pts; got 304.
Felt good, steady pace; not fast.
Did 1st segment to the SW clockwise. Good distance, fair bit on roads and trails. Grossly snagged in dense thicket W of creek getting to 23. Tactical error going to 35 then 23; should have picked up 54, 49, 23, then 35. Could have cost 91 pts; got 304.
Felt good, steady pace; not fast.
6 PM
O - competition race 5:00:00 [3] 22.0 km (13:38 / km)
Next round off to N CCW. Lots of road travel and field crossings. Grass is still short, so travel over the fields went well. 344 pts. Purposely stayed out an extra hour and took the 3 hour penalty to sleep the night per promise. Tied for 1st at the end of this stage.
Thursday May 10, 2012 #
4 PM
Track workout warm up/down 19:00 [2] 1.3 mi (14:37 / mi) +4m 14:29 / mi
Track workout intervals (5 x 300) 18:45 1.72 mi (10:54 / mi) +6m 10:47 / mi
Track meet in Chester, so went to Springfield HS. 5 x 300 with 100 recovery, and extended cool down at end. Started out at target race pace of sub 7 min/mi, going for 75 sec for 300m. First came in faster than that and others faster yet. Finally cut loose a bit on the last one as I was way under my target, but having fun.
72, 71, 70, 68, 63
72, 71, 70, 68, 63
6 PM
Strength 30:00 [3]
Short workout 2 x 20 reps
2 x 6 pullups
2 x 6 pullups
Wednesday May 9, 2012 #
4 PM
Trail Running (Putney Ridge) 1:27:43 [3] 5.09 mi (17:14 / mi) +324m 14:24 / mi
S pkg lot to 5 corners. Out on West Side Tr and back on eastern trail. Saw 49 red efts on the way out, but only 5 coming back; guess they all hang out on the W side of the ridge.
Tuesday May 8, 2012 #
6 AM
Yoga 15:00 [0]
Me and Maya.
5 PM
Trail Running 50:00 [2] 2.21 mi (22:37 / mi) +190m 17:51 / mi
Around the ski trails a few times in the drizzle.
Strength 40:00 [3]
Back to short core, arms, legs: 2 x 20
Pullups 2 x 6
Planks 2 min front, 1 min side
Pullups 2 x 6
Planks 2 min front, 1 min side