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Training Log Archive: kensr

In the 7 days ending Sep 8, 2013:

	activity	#	time	miles		km		+m	load
	O - competition	4	5:01:08	14.12	(21:20)	22.72	(13:15)	541	1091.5
	Trail Running	3	3:49:22	12.34	(18:35)	19.86	(11:33)	865	535.9
	Roller skiing	1	1:09:03	9.48	(7:17)	15.26	(4:32)	207	207.1
	Hiking	1	1:00:00	4.3	(13:57)	6.92	(8:40)		60.0
	Road Running	1	57:00	6.0	(9:30)	9.66	(5:54)		228.0
	O-course Training	1	45:17	1.26	(35:56)	2.03	(22:20)	39	45.3
	Total	11	12:41:50	47.5	(16:02)	76.44	(9:58)	1652	2167.9
averages - weight:157.5lbs

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Sunday Sep 8, 2013 #

10 AM

O - competition race (Big Island) 1:17:16 [4] **** 6.35 km (12:10 / km) +201m 10:30 / km
ahr:136 max:158

Green again. Comfortable with the navigation, paying extra attention to the map, since I had forgotten the clue sheet and control codes. Ran the best race on this. Lost maybe 2-3 minutes on 10 as I ran down the ridge on line and inexplicably turned L at the marsh, looking for the control about 100 m S of true location. Spotted a campsite road and immediately figured out the problem.

12 PM

Trail Running warm up/down 17:51 [2] 0.68 mi (26:16 / mi) +79m 19:18 / mi

Green Day 2 - Splits

Saturday Sep 7, 2013 #

Event: Pawtuckaway Camping Weekend

12 PM

O - competition race (Pawtuckaway) 1:24:14 [4] **** 6.54 km (12:53 / km) +117m 11:49 / km
ahr:131 max:163

Green, north section. Ran pretty well, cat and mouse with Phil, getting a little ahead until I over-ran 12 and he let me kept going for an extra hundred meters or so before asking if I had punched. Had missed it just to the R. Serious retracing my steps and a little searching cost me 5 min.

3 PM

O - competition race (Sprint relay) 26:36 [4] **** 2.22 km (11:59 / km) +72m 10:18 / km
ahr:139 max:160

Fun race with Glen and Janet, and Phil, each of us doing just one leg. A little 3 min struggle with #3 (38) as the reentrant is off relative to the megaboulder nearby.

4 PM

O-course Training 45:17 [1] ** 1.26 mi (35:56 / mi) +39m 32:47 / mi
ahr:134 max:171

Picked up a dozen of the relay controls. Felt pretty tired by the time I finished this.

8 PM

O - competition race (Night O) 1:53:02 [3] ***** 7.6 km (14:52 / km) +151m 13:32 / km

Tricky as always, but navigation went well as I was going at an easy pace. Started on the trail N and around to 1, until I thought about it and realized running that windy trail was going to be a real pain. So cut back into the woods and followed the hoard of lights a 100 m ahead. No mistakes and gradually caught up with several people who were making mistakes. Bailed at 6 and cut over to 10. Didn't want to totally beat myself up on this one. Finished running with Phil which was enjoyable, although we were both staggering with funky hamstrings.

B 11 - Splits

Green Day 1 - Splits

Friday Sep 6, 2013 #

1 PM

Trail Running (Grafton) 1:17:11 [3] 4.94 mi (15:37 / mi) +351m 12:48 / mi
ahr:116 max:140

Another new route around backside of Bear Hill. Just a beautiful day for running.

Wednesday Sep 4, 2013 #

11 AM

Roller skiing (Grafton) 1:09:03 [3] 9.48 mi (7:17 / mi) +207m 6:49 / mi
ahr:123 max:150

Poling this time V1 to the R, no go to the L nor V2. Lots of no pole, too, but not as much as last time. Can't lift the R arm forward, which does not bode well for skiing. Decision time this month; would allow time for recovery if sewing up is needed.

1 PM

Trail Running long (Grafton Ponds) 2:14:20 [2] 6.72 mi (19:59 / mi) +435m 16:39 / mi
ahr:110 max:135 weight:157lbs

GPS'd another trail to the summit of Bear Hill. This comes up the back side after a wide circuit on jeep trails. Fresh and crisp bear paw print in the mud, the size of my outstretched hand. Much moose droppings up on top.

Tuesday Sep 3, 2013 #

Road Running (Chester) 57:00 [4] 6.0 mi (9:30 / mi)
ahr:150 max:157 weight:158lbs

Decent run down thru town now that the humidity has dropped a little. Garmin crapped out so time is a close guess based on the 5 mile point.

Monday Sep 2, 2013 #

Hiking (Grafton Ponds) 1:00:00 [1] 4.3 mi (13:57 / mi)

Same as yesterday, but with Ruthie and Casey. Stopped a lot on the way up for Casey to rest and to soak in every stream and mudhole. Coming down was much quicker. Good hike, but no wild animals today.

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