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Training Log Archive: kensr

In the 7 days ending Sep 17, 2017:

	activity	#	time	miles		km		+m				load
	Bicycling	1	2:46:02	21.15	(7:51)	34.04	(4:53)	237				166.0
	Trail Running	4	2:25:33	7.86	(18:30)	12.66	(11:30)	277				325.1
	O - competition	2	1:59:32	6.31	(18:56)	10.16	(11:46)	360	8 /	12c	66%	478.1
	Strength	2	1:35:00									285.0
	Road Running	2	50:57	3.77	(13:30)	6.07	(8:23)	11				128.9
	Total	10	9:37:04	39.1		62.92		885	8 /	12c	66%	1383.2
averages - weight:163lbs

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Sunday Sep 17, 2017 #

8 AM

Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

9 AM

O - competition race 48:31 [4] 4.79 km (10:08 / km) +97m 9:12 / km
ahr:144 max:161 spiked:8/12c

Brown X -- day 2. Another good run. Checked extra control on the way to 3, not much to the side, but cost 30 sec. Missed a little to 5 getting right, corrected for another 30 sec lost. Ran the trail to 6, but not as hard as I should have and also took the R fork over the little hill for one min lost there. Stopped right in front of the dirt pile and took a couple seconds to realize that was the mound with the control behind it. Slightly off R to 9 for 30 sec. All minor errors, but analysis shows they add up.

Again felt good running hard, with no physical injuries. Encouraged by results. 4th overall for today, 2nd overall for weekend on Brown.

8 PM

Note

Got online and figured out how to lift the Curtain blackout of my iPhone and the VoiceOver as well. Back to normal thank goodness!

Day 2 - Brown X - Splits

Saturday Sep 16, 2017 #

Event: Falls Classic - Letchworth State Park

11 AM

Trail Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

12 PM

O - competition race (Letchworth ) 1:11:01 [4] 5.37 km (13:14 / km) +263m 10:38 / km
ahr:147 max:161

Brown X -- Ran well, felt good. Flowed with the map. A little low on 6, saw the road and took a back bearing off the parking area to the control, 2 min. Thought the bank on 11 was going up to the east, not down and was confused by the shallow contours. Across the flat to 12 and then had to cut back to 11 for 1-1/ 2 min lost.

Ended up 2nd on Brown, back 4 min from Walter.

Day 1 - Brown X - Splits

Thursday Sep 14, 2017 #

3 PM

Trail Running (Craftsbury) 1:16:33 [2] 4.47 mi (17:07 / mi) +164m 15:22 / mi
ahr:110 max:124

Around Ruthies Run.

5 PM

Road Running warm up/down 8:57 [2] 0.59 mi (15:06 / mi) +6m 14:38 / mi

Strength 50:00 [3]

Stretching, then 3 x each superset of:

20 stepups
10 pullups
20 bicycles

20 squats
15 dips
15 situps

20 lunges
15 pushups
15 supermans

Then 45 sec each front, l & r side plank
3-1/2 min arm burns

Glute finally sore. PT in the works for next week after Letchworth.

Wednesday Sep 13, 2017 #

12 PM

Trail Running hills (Kingdom Valley) 44:00 1.89 mi (23:14 / mi) +113m 19:36 / mi

Hill intervals on the trails. One minute run up, one minute back down x 17.

Then 10 steps @ 18".

Have a physical this afternoon, so trying to get my glute to act up. Frustratingly, it seems to be fine.

Tuesday Sep 12, 2017 #

9 AM

Strength (Exercise class) 45:00 [3]
weight:163lbs

Usual workout, plus 13 pull-ups

Monday Sep 11, 2017 #

11 AM

Bicycling (Sugar River Rail Trail) 2:46:02 [1] 21.15 mi (7:51 / mi) +237m 7:35 / mi
ahr:91 max:116

Mtn bike ride with Ruthie, Claremont to Newport r/t. Trail flat as expected and went thru a couple neat covered bridges. Also has sandy areas from ATV traffic which is a little tricky in spots. Only saw one today, going slowly, but apparently ATVs can be a problem on weekends.

5 PM

Road Running 42:00 3.18 mi (13:12 / mi) +5m 13:09 / mi

Warm up for strength class at the rec center. Had done trail work today and was tired, so started slowly. Then perked up and felt okay for the last couple miles with a few pick ups at the end.

Got back and found the class had been cancelled. Actually happy with that as it would have been too much for today. Recent loading has kept me pretty well into the fatigued range, looking to recover by Letchworth weekend.

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