Training Log Archive: kensrIn the 7 days ending Dec 6, 2015:
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Sunday Dec 6, 2015 #
7 AM
Stretching 30:00 [1]
Yoga session led by Rhonda. Really good stretching. L upper arm is strained so I avoided putting load on it.
8 AM
O - competition race (Sprint B) 13:04 [4] 1.42 km (9:14 / km) +86m 7:04 / km
Started in the wrong direction, going almost to the last control before I turned around.
O - competition race (Sprint A) 10:31 [4] 1.16 km (9:04 / km) +79m 6:46 / km
Bobbled finding the trail behind the barn at the start. Then pretty clean, but had to stop and tie both laces on the running shoes.
Saturday Dec 5, 2015 #
5 PM
O - competition race 56:25 [4] 3.78 km (14:55 / km) +130m 12:44 / km
Overshot 2 controls by a long way until I realized the scale was 1:5 and not 1:10. Went from 11 to 15 and skipped the ones in between. Wondered how I had caught up to Alex.
Fun running in the dark, but not too satisfying. Yanked my L arm on a stumble and aggravated the upper arm injury.
Fun running in the dark, but not too satisfying. Yanked my L arm on a stumble and aggravated the upper arm injury.
Thursday Dec 3, 2015 #
4 PM
Road Running 1:08:00 [2] 4.82 mi (14:06 / mi) +31m 13:50 / mi
From rec center up the hill to course, then the 5K and back down. All at relaxed pace.
Strength 17:00
Balance using 2 bosu, hopped from one to the other
Jump rope 50
Ski erg 500m warm up/cool down, then 500m flat out 1.57
Jump rope 50
Ski erg 500m warm up/cool down, then 500m flat out 1.57
Tuesday Dec 1, 2015 #
4 PM
Strength (Rec center) 1:20:00
Low reps but higher wgt today: 1 x 12 with an extra 20-30# on all the machines
Skip rope 50
8 pullups
Ski erg 4 x 500, 2:09
Tried to avoid jerking L shoulder which I reyanked yesterday moving brush; all okay except when I tried to do a jackknife
Skip rope 50
8 pullups
Ski erg 4 x 500, 2:09
Tried to avoid jerking L shoulder which I reyanked yesterday moving brush; all okay except when I tried to do a jackknife
Monday Nov 30, 2015 #
12 PM
Road Running long 1:37:35 [4] 8.3 mi (11:45 / mi) +359m 10:22 / mi
Good effort, good run. Into a heavy training week.
Temp right at freezing, colder up in the hills. Steady pace on the climb, felt okay. Was able to pick it up coming down.
Temp right at freezing, colder up in the hills. Steady pace on the climb, felt okay. Was able to pick it up coming down.