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Training Log Archive: kensr

In the 7 days ending Oct 22, 2018:

activity # timemileskm+mload
  O - competition4 2:10:06 8.79(14:48) 14.15(9:12) 208727.8
  Road Running5 1:32:33 6.6(14:01) 10.62(8:43) 14277.6
  Stairway to Heaven 1 1:12:00 3.35(21:30) 5.39(13:21) 4005c199.0
  Strength2 1:07:002c201.0
  Track workout1 45:00 3.27(13:46) 5.26(8:33)1c110.0
  Trail Running1 20:00 1.0(20:00) 1.61(12:26)60.0
  Total11 7:06:39 23.01 37.03 6228c1575.5

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Monday Oct 22, 2018 #

12 PM

Strength (Exercise class) 45:00 [3]
1c

HIIT class. Felt loose after weekend, so this went well. Lot of leg work and jumps
1 PM

Stairway to Heaven hills 1:12:00 intensity: (50:00 @2) + (22:00 @4) 3.35 mi (21:30 / mi) +400m 15:41 / mi
5c

Hills going up, picking sticks off ski trails on way back down.
Work, legs are tired.

Sunday Oct 21, 2018 #

8 AM

Road Running warm up/down 30:00 [3] 2.12 mi (14:09 / mi)

9 AM

O - competition race (US Nationals Long) 1:01:46 [5] 5.91 km (10:27 / km) +168m 9:10 / km

Fun race! Finally connected and ran hard. Forest had lots of light green, but not difficult to run through it. Avoided the small areas of dark green, which were briars.
Ran the trail along east to 1, which I think was a conservative but bad decision. Running SW on the trail to white and then cutting straight S would have avoided climb and been a clear shot, with the marshes to guide you. I think I could have done that 3 min faster.
Aggressive to 2 and had fastest time.
Stopped short at the top of the first ridge and looked for 3 until I took a close look at the map and went down the backside to the smaller hilltop. 2 min lost.
Went a little past 4 and looped around looking for the buried barrel that was the pit. 1 min there.
Straight to 6 and saw Tom leaving.
Then with Tom and Steve to 7, 8 and 9. Fast. All took separate routes to 10. Mine was direct and fast, but Tom just runs faster. Steve got cute and ran trail to no benefit.
A little slow running to 11, but finished ok.
Happy with result, only time this weekend I felt in the hunt. 4th for the day, a min out of 3rd behind Walter. Good to be on a forest map that took some thinking.

Road Running 11:51 [3] 0.7 mi (16:59 / mi) +9m 16:22 / mi

Saturday Oct 20, 2018 #

8 AM

Road Running warm up/down 15:00 [3] 1.3 mi (11:32 / mi)

9 AM

O - competition race (Plymouth, IN) 12:59 [5] 1.93 km (6:43 / km) +5m 6:38 / km

Morning sprint US Nationals. Fast, flat around ball fields and fences. Couple rootstocks just into woods. Toughest challenge was several legs straight into the bright sun just coming over the trees. Caused one hesitation going to 8, 30 sec. Otherwise fast, finishing with Steve who started 1 min back. But overall 6th in class, 1:20 back.
11 AM

Road Running 7:42 [3] 0.47 mi (16:16 / mi) +6m 15:39 / mi

O - competition race 20:11 [5] 2.54 km (7:56 / km) +10m 7:47 / km

Eastern part of Centennial Park.
Overshot both 4 & 5, lost 45 sec.
Cut down the bank too soon to 6 and lost 20 sec in the junk. Then maybe a minute fighting thru fallen trees and junk getting to 8.
Rest were okay, running a bit slower than desired.

Friday Oct 19, 2018 #

2 PM

Trail Running warm up/down 20:00 [3] 1.0 mi (20:00 / mi)

Started to rain, added another layer. Maybe too much, but it took awhile to be warm in the race. Think it was still raining, didn’t notice in the woods.
3 PM

O - competition race (US Nationals Middle) 35:10 [4] 3.77 km (9:20 / km) +26m 9:02 / km

Brown B at St Patrick’s Co Pk.
Fumbled the start a little, but not badly. Ok to 2 & 3, then tried some bushwhacking to 4, but got slowed in the green. Then broke out above the letters and cut too far L. Had to double back to the right spot. 3 min there.
Past the buildings to 5, down the slope but no control. Back to mid slope and realized I had to drop over the bank into the green. 1 min.
Ok to 6, ran across the stream rather than detour to the bridge.
Straight lined all the rest. Running thru the woods was fine there.

Wednesday Oct 17, 2018 #

5 AM

Track workout (Newport HS) 45:00 intensity: (37:00 @2) + (8:00 @4) 3.27 mi (13:46 / mi)
1c

Early, high 30's, breezy. Down to the track and some quarters in pitch black. Thought there would be light from nearby neighborhood, but spotty. Had to dodge a few trash barrels. Felt good, just working on an 8 min/mi pace. Started to drizzle and called it a morning.
2.27, 2.10, 1.58, 1.55
5 PM

Road Running 28:00 [3] 2.01 mi (13:56 / mi)

Downtown from hotel into frigid wind from the lake and around waterfront.

Strength 22:00 [3]
1c

Exercise room
Stretches
Dumbbell deadlifts, rows, presses, squats
Bulgarian squats
Flags

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