Training Log Archive: kensrIn the 7 days ending Sep 9, 2011:
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Friday Sep 9, 2011 #
10 AM
Bicycling (Tahoe) 1:06:00 [2] 10.1 mi (6:32 / mi)
Mtn biking someplace north of Truckee. Off on some forest service roads. Nice easy ride to catch some fresh air while Greg was doing control stuff.
4 PM
O - competition race (Northstar sprint) 22:09 [4] 2.5 km (8:52 / km)
Green sprint around Northstar base area and condos, and a little into nearby woods and field.
Clean run. Slowed by green to 3 and also coming back from field into condo area; maybe a minute off optimum for each. Otherwise on target.
Clean run. Slowed by green to 3 and also coming back from field into condo area; maybe a minute off optimum for each. Otherwise on target.
Wednesday Sep 7, 2011 #
O-course Training (Forest Park) 47:00 [3] 4.2 km (11:11 / km)
Sprint set up by Phil. Late arrival due to traffic and not knowing start area. First time in park since elementary school field trips.
Took a while to figure out terrain and vegetation, as in staying on roads much of the time.
Took a while to figure out terrain and vegetation, as in staying on roads much of the time.
O-course Training 41:00 [3] 4.1 km (10:00 / km)
Second sprint. More comfortable with this, but glasses fogged even worse and it was getting darker and gloomier in the rain. Guess I got the last couple controls, but it was too dark to see the tape.
Tuesday Sep 6, 2011 #
4 PM
Road Running (Chester) 50:07 [4] 6.01 mi (8:20 / mi) +113m 7:53 / mi
Good run after a cold start. Pushing fairly hard, particularly the last 2 miles back up the hill.
Monday Sep 5, 2011 #
2 PM
Track workout warm up/down 28:00 [2] 3.0 mi (9:20 / mi) +6m 9:17 / mi
Track workout intervals (4 x 400) 6:20 [5] 1.0 mi (6:20 / mi) +21m 5:57 / mi
Light, warm rain until the last interval; then it became quite determined.
96, 96, 92, 96
96, 96, 92, 96
Sunday Sep 4, 2011 #
7 AM
Road Running (Chester) 54:16 [3] 6.0 mi (9:03 / mi) +116m 8:32 / mi
weight:157lbs
First mile with Ruthie, then down around town. Very humid and misty.
pu5
pu5
Saturday Sep 3, 2011 #
8 AM
Road Running (Chester) 58:18 [3] 6.01 mi (9:42 / mi) +123m 9:07 / mi
weight:158lbs
After a solid week of loader work, finally got the gulches filled in and graded. Still need some final fill in places. Ordered 30 tons of crushed stone for top dressing. That should come in sometime next week when they get thru with the major road reconstruction around here and will give the drive a nice hard surface again.
Kind of sluggish run. No formal workouts this week, but lots of physical effort. Achilles has been sore, so this may a chance for that to recover.
Stretching AT daily and doing regular pullups, too.
Kind of sluggish run. No formal workouts this week, but lots of physical effort. Achilles has been sore, so this may a chance for that to recover.
Stretching AT daily and doing regular pullups, too.