Training Log Archive: kensrIn the 7 days ending Aug 19, 2018:
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Sunday Aug 19, 2018 #
10 AM
Trail Running warm up/down 19:00 [2] 1.0 km (19:00 / km)
O - competition race 1:06:09 [4] ***** 4.02 km (16:27 / km) +162m 13:41 / km
NA Middle Lewes Lake. Very complicated glacial terrain with mix of small hills and depressions, covered with trees and deadfall in places.
Slow to first control, be very careful. Picked up speed with each succeeding control as I gained confidence and bounced between hilltops and along ridges between depressions. Had to detour early going to 8 and never got back on the right line. Bounced between hilltops, but they were the wrong ones. Relocated once but that was from an undefined point and unsuccessful. Finally came across another control, checked the code and found it was one of my earlier ones, further away than from where I started. However, took careful bearings and pacing and hit the target with no problems, just 16 minutes lost.
Results about the same as yesterday and would have been respectable without the big error.
Slow to first control, be very careful. Picked up speed with each succeeding control as I gained confidence and bounced between hilltops and along ridges between depressions. Had to detour early going to 8 and never got back on the right line. Bounced between hilltops, but they were the wrong ones. Relocated once but that was from an undefined point and unsuccessful. Finally came across another control, checked the code and found it was one of my earlier ones, further away than from where I started. However, took careful bearings and pacing and hit the target with no problems, just 16 minutes lost.
Results about the same as yesterday and would have been respectable without the big error.
6 PM
Stretching 20:00 [0]
Before and after. Getting up from the last time got an instant cramp in my R hamstring and had to work it over some more.
Saturday Aug 18, 2018 #
12 PM
Trail Running warm up/down 21:00 [2] 1.8 km (11:40 / km)
O - competition race (NA Champs) 1:17:18 [4] **** 6.52 km (11:51 / km)
Whitehorse, Yukon long.
Moderately thick one forest with glacial depressions and easy grades. Lost time on first control, careful, but not enough attention to fine contours. Okay after that with a couple minutes on each of two circles, reversed contour profile and looked wrong way. Stopped and figured out problem and found control right away.
15th out of 50 something in class.
Moderately thick one forest with glacial depressions and easy grades. Lost time on first control, careful, but not enough attention to fine contours. Okay after that with a couple minutes on each of two circles, reversed contour profile and looked wrong way. Stopped and figured out problem and found control right away.
15th out of 50 something in class.
Friday Aug 17, 2018 #
Event: NAOC 2018
Thursday Aug 16, 2018 #
9 AM
Strength (Exercise class) 45:00 [2]
1c
Easy effort. Calves sore from rolling last night.
Wednesday Aug 15, 2018 #
4 PM
Stretching (Trainer) 1:20:00
Long stretching and rolling session with a little strength mixed in before NAOC.
Tuesday Aug 14, 2018 #
9 AM
Strength (Exercise class) 45:00 [3]
1c
Monday Aug 13, 2018 #
Note
Taper week. Some shorter runs, maybe some speed; easy strength work. Catch up from fun last week.
7 AM
Road Running 1:05:19 [3] 6.01 mi (10:52 / mi) +91m 10:23 / mi
Cool morning after a rest day, so decided to hit the Chester loop. Too bad the cooler temp made it super humid and my glasses fogged as soon as I got off the downhill onto the flats. Very sweaty. Okay run, but could feel the harder asphalt surface and camber of the road. Harder on the knees than trail runs.
12 PM
Stretching 20:00 [0]
Strength (HIIT) 40:00 [3]
1c weight:161lbs
5 PM
Strength (Trainer) 1:00:00 [3]
1c
20 min of rolling and stretching with Adam and then an hour of strength work.
Rows, squats, pushups, Bulgarian squats, static twists, lunges, planks on ball, side plank dips
Rows, squats, pushups, Bulgarian squats, static twists, lunges, planks on ball, side plank dips