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Training Log Archive: kensr

In the 7 days ending Aug 19, 2012:

	activity	#	time	miles		km		+m	load
	Roller skiing	2	2:03:33	18.71	(6:36)	30.11	(4:06)	271	400.6
	Road Running	2	1:40:16	11.03	(9:05)	17.75	(5:39)	153	301.3
	Bicycling	1	1:16:04	22.0	(3:27)	35.41	(2:09)	358	228.2
	Track workout	1	46:08	5.07	(9:06)	8.16	(5:39)	14	139.5
	Hiking	1	45:00	2.0	(22:30)	3.22	(13:59)	100	90.0
	Total	7	6:31:01	58.81	(6:39)	94.65	(4:08)	896	1159.7
averages - weight:161lbs

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Saturday Aug 18, 2012 #

8 AM

Road Running warm up/down 14:58 [2] 1.27 mi (11:47 / mi) +3m 11:42 / mi
ahr:120 max:137

Road Running (Hartland 5K) 23:37 [4] 3.03 mi (7:48 / mi) +26m 7:36 / mi
ahr:159 max:170

Just picked up on this last night, after steak and wine for dinner and a hardish run yesterday. But a low key chance for a race workout. Main goal: don't hurt myself. Started at easy pace and ran the flats at about 95%, trying to avoid strain on the hamstrings. Only pushed going up the hills, since hamstrings don't seem to be bothered by them. This was fun, since I usually slow down on hills and here I was passing people.

Fairly fast and flat course. Resisted the urge to sprint into the finish so let a guy pass me there. Hamstrings appreciated that and stayed intact. Rewarded them with a massage later (see below).

Road Running warm up/down 8:07 [2] 0.72 mi (11:16 / mi) +3m 11:08 / mi
ahr:135 max:148

Cool down with Matt Guild (M50), who did this in a sweet 17.40. Then a hamstring massage compliments of Ascutney Hospital. Excellent!

4 PM

Roller skiing (Grafton Ponds) 56:59 9.5 mi (6:00 / mi) +132m 5:45 / mi
ahr:150 max:165 shoes: NiflheimSkate

Afternoon spent digging a ditch for the new propane line -- old line was crushed by the foundation excavator. Also a trench in the other direction for the water line between ponds. Had to reroute that around new construction.

Late afternoon cool and dry. Still felt loose from the massage, and today was really a roller skiing day, so hit the Grafton route. No drills, just hit it hard in V2 alt except for some V2 on the slight increase in grade towards the turnaround.
Out 33.07, back 23.52

Friday Aug 17, 2012 #

12 PM

Road Running (Chester) 53:34 [3] 6.01 mi (8:55 / mi) +121m 8:23 / mi
ahr:149 max:167

Getting hot, although trend this week is for less humidity.
Out of the house while the carpenters are in the roof, the excavator is tossing boulders around, and I'm getting ready to reinstall a blown hydraulic line on the backhoe. Just a normal day around here.

Wednesday Aug 15, 2012 #

11 AM

Bicycling (Rte 103) 1:16:04 [3] 22.0 mi (3:27 / mi) +358m 3:17 / mi
ahr:135 max:156 weight:161lbs

To I-91 and back. Moving along, but mostly a comfortably hard pace.
Out 36.14, back 39.49

Tuesday Aug 14, 2012 #

9 AM

Roller skiing (Route 11) 1:06:34 [3] 9.21 mi (7:14 / mi) +139m 6:54 / mi
ahr:124 max:150 shoes: NiflheimSkate

Drills by the house. V2 alt, V2, V1, double pole. A little no pole, too. Felt good. Starting to feel V1 as muscle push and V2 alt as momentum transfer; and lots of ab action on V2 and DP.

C • muscle push vs momentum transfer 1

Monday Aug 13, 2012 #

8 AM

Hiking (Mt Agamenticus ME) 45:00 [2] 2.0 mi (22:30 / mi) +100m 19:28 / mi

To the top and around the old base lodge and remains of ski lift. Don't remember much of this from when I hiked it in 1968.

5 PM

Track workout warm up/down (Green Mtn HS) 11:31 [2] 1.07 mi (10:46 / mi) +11m 10:26 / mi
ahr:115 max:134

Track workout tempo (3 x 1 mile) 23:37 [4] 3.0 mi (7:52 / mi) +1m 7:52 / mi
ahr:76 max:103

Felt sluggish and tight from long drive and biking yesterday. Looking for 7.30's, but much slower than that (mainly because I was getting random crappy songs off the iPod!):
7.51
7.54
7.53
Distance was way off, clearly missing the laps on the rather unique elevation trace for the track (consistently shows 11m elevation change across a 60m wide soccer field -- kind of a tilted pitch).

HR was funky, too; got to get that set right. Oh well, any track time is worthwhile.

Track workout warm up/down 11:00 [2] 1.0 mi (11:00 / mi) +2m 10:56 / mi
ahr:111 max:149

400 between miles and 1/2 cool down

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