Training Log Archive: kensrIn the 7 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Strength 20:00 [3]
Light workout 1 x 20
8 pullups, then dinner
8 pullups, then dinner
Saturday Sep 29, 2012 #
8 AM
Strength 1:00:00 [2]
Trail construction all morning in the town forest. Swinging a mattock to cut tread path on new Lost Mine trail switchbacks.
4 PM
Road Running (Chester) 1:01:27 [2] 6.0 mi (10:15 / mi) +135m 9:34 / mi
ahr:157 max:171
With Kate around town after building furniture this afternoon. Nice time to chat the whole way.
Thursday Sep 27, 2012 #
3 PM
Roller skiing (Ball Mtn Dam) 1:28:01 [3] 11.59 mi (7:36 / mi) +276m 7:04 / mi
ahr:137 max:163
Warm up out to the dam. Then 3 laps back to the gate and out to the crest of the big hill down to the dam. First all V2, except couldn't carry it down the dips, so tucked. Other two used V2 up the hills and switched to V2alt going down, still a little coasting. No problem V2 up the big hill.
Each lap 2.55 miles: 19.24, 18.41, 18.42
Each lap 2.55 miles: 19.24, 18.41, 18.42
Wednesday Sep 26, 2012 #
5 AM
Roller skiing (Auburn MA) 31:04 [3] 3.37 mi (9:13 / mi) +1m 9:13 / mi
ahr:115 max:141
Pre-dawn around the parking lot and entry drive to new Hampton Inn. Plus loops around the nearby bank. Definitely a WTF for the guy in the drive up ATM as I went thru the next lane.
Road Running 29:00 [2] 2.3 mi (12:37 / mi) +27m 12:10 / mi
ahr:139 max:163
Cool down on neighboring roads, then off down an old rail bed thru Dark Brook reservoir lands.
Tuesday Sep 25, 2012 #
6 PM
Road Running warm up/down (Auburn MA) 19:00 [2] 1.8 mi (10:33 / mi)
From hotel to track.
Track workout intervals (3 x 800) 11:48 [4] 1.5 mi (7:52 / mi)
Moderate effort, loosened up with each lap.
4.07, 3.52, 3.47
Getting dark so headed home.
4.07, 3.52, 3.47
Getting dark so headed home.
Road Running warm up/down 20:00 [2] 2.1 mi (9:31 / mi)
Monday Sep 24, 2012 #
11 AM
Roller skiing (Grafton Ponds) 48:21 [3] 7.02 mi (6:53 / mi) +76m 6:40 / mi
ahr:124 max:145
Quick stop coming back from Bennington before a long conference call on my cell phone. Ran out of time and had to quit before I covered the usual route.
Did stop in and chat with the ski area manager. Got an initial okay for a ski-o race Jan 20, the day after a tentative WRE sprint at Kingdom Valley. Will also be doing an easy foot-o Oct 27 for anyone in the area.
Did stop in and chat with the ski area manager. Got an initial okay for a ski-o race Jan 20, the day after a tentative WRE sprint at Kingdom Valley. Will also be doing an easy foot-o Oct 27 for anyone in the area.