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Training Log Archive: kensr

In the 7 days ending Apr 18, 2004:

activity # timemileskm+mload
  Road Running4 3:33:23 20.24(10:32) 32.58(6:33) 700626.8
  Track workout1 33:30 4.0(8:23) 6.44(5:12)109.0
  Weight Training1 30:00135.0
  Total5 4:36:53 24.24 39.02 700870.8

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Sunday Apr 18, 2004 #

Road Running (Warm up/cool down) 20:00 [1] 2.0 km (10:00 / km)

O - competition (Mendum's Pond)6.5 km ( / km)

UNO fund raiser for the US team. Thanks Sandra, Erin, Janice and Tony.

Nice new map with good running. Lots of slash on the ground, but it was flat so you could run over it easily.

Two mistakes cost aobut 3 min each; one due to a sloppy bearing on a short leg #10 and the other to not being attentive enough in a vague area of the map #13.

Saturday Apr 17, 2004 #

Road Running (Grn Mtn Tpke) 57:00 [3] 6.0 mi (9:30 / mi)

Morning run; out with Ruthie, back alone. Splits 31:30/25:30

So yesterday I spent all day cutting saplings and scrub and piling it up in the field for a spring bonfire. This morning first thing there's a pair of mallard ducks walking around checking it out like they're ready to move in. May have to wait on the bonfire -- or roast duckling anyone?

Wednesday Apr 14, 2004 #

Road Running (Rte 11/Cummings) 46:00 [2] 5.0 mi (9:12 / mi)

Slow morning run; loosening up the joints.

Track workout (Warm up/cool down) 23:00 [2] 2.25 mi (10:13 / mi)

Track workout 10:30 [5] 1.75 mi (6:00 / mi)

Intervals 7 x 400m with short walking rest in between. First 1:34 then all 1:28-1:29 except the last at 1:31. Felt slow but faster than I expected.

Tuesday Apr 13, 2004 #

Weight Training (Upper body) 30:00 [4]

Worked legs yesterday, so upper body today.
Crunches 50, pullups 8
Wall wgts double, classic 50 x 3 sets each
Bench, curl 3 sets

Monday Apr 12, 2004 #

Road Running (Warm up/cool down) 7:00 [2] 0.6 mi (11:40 / mi)

Road Running (Mt Ascutney, VT) 53:08 [4] 3.7 mi (14:22 / mi) +700m 9:03 / mi

Run up auto road to parking lot at top (3300'). Trail from there to firetower had too much snow, so didn't make it to real summit. Splits:
14:09
14:31
14:37
10:01 This last was only 0.7 miles, but it was covered with snow and had a 19% grade, so that made it challenging.

Road Running (Mt Ascutney (down)) 30:15 [3] 3.7 mi (8:11 / mi)

Back down wasn't easy, either. Hammered my knees on the steep parts. Next time will come down the trails when the snow melts off. Splits:
7:34 Kind of dicey on the ice
8:21
7:16
8:02

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