Training Log Archive: kensrIn the 1 days ending Apr 1, 2012:
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Sunday Apr 1, 2012 #
11 AM
O - competition race (Mine Falls Park NH - Red) 1:02:11 [4] 7.5 km (8:17 / km) +47m 8:02 / km
O-map week started with UNO meet over in Nashua. Good map to get started again: lots of attack points and trails made nav easy. Flat terrain made running easy, too. Never been on map before, so a little confused getting past dam and over towards #1. Then remembered I was after clear navigation today and not blistering speed. Several controls in pits, which can be tricky since you can't spot them from any distance. Only problem was on #6 where I overshot the control and had to double back for 2 min loss. I think the map is a little off there.
O - competition race (Orange) 28:23 [4] 3.4 km (8:21 / km) +30m 7:59 / km
Then back out on the orange course. Convinced Ernst he should do two courses, an he pick this one as sufficiently different to be worth the effort. More good exercise.
Trail Running 50:09 [3] 3.63 mi (13:49 / mi) +70m 13:02 / mi
A little snack and change of shirt and out to pick up the far controls.
Nice meet by Pete and Lex.
Nice meet by Pete and Lex.
5 PM
Strength 1:15:00 [4]
weight:158lbs
Sunday full session; 3 sets 30 reps most arm, legs and core, except 8 pullups and 40 situps each set. Also 1 min of planks on all sides.
L shoulder okay although a little unhappy. R forearm seems bothered by the wall weights. These are pretty much at max for 30 reps, mostly using abs and locked arms. See how this goes, but may back off the 110#.
L shoulder okay although a little unhappy. R forearm seems bothered by the wall weights. These are pretty much at max for 30 reps, mostly using abs and locked arms. See how this goes, but may back off the 110#.