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Training Log Archive: kensr

In the 7 days ending May 26, 2012:

activity # timemileskm+mload
  Road Running2 1:50:59 8.03(13:49) 12.92(8:35) 693330.0
  O - competition3 1:41:50 6.28(16:13) 10.11(10:05) 286407.3
  Strength2 1:30:00330.0
  Bicycling1 1:30:00 20.7(4:21) 33.31(2:42) 309180.0
  Track workout2 1:28:47 9.51(9:20) 15.31(5:48) 10280.7
  Trail Running2 17:16 1.04(16:36) 1.67(10:19) 434.5
  Total9 8:18:52 45.56 73.32 13021562.6

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Saturday May 26, 2012 #

Event: Western Mass 5-Day
 
10 AM

Trail Running warm up/down 12:16 [2] 0.63 mi (19:28 / mi) +2m 19:17 / mi

O - competition race (WMass 5 day) 34:34 [4] 2.8 km (12:21 / km) +88m 10:40 / km

Middle Green X. Clean run, slight hesitation at 3, thought I had gone far enough, but not quite. Rest of course good.
1 PM

Trail Running warm up/down 5:00 [2] 0.41 mi (12:12 / mi) +2m 12:01 / mi

O - competition race (WMass 5 day) 43:05 [4] 3.7 km (11:38 / km) +170m 9:28 / km

Middle Green X. Came off top to 6 too late and had to go back to control. Then confused on 7, but followed Clint and Bill P in to control with no time lost. Good routes onward including long leg to 12.
5 PM

Road Running warm up/down 6:01 [2] 0.33 mi (18:14 / mi)

O - competition race (WMass 5 day) 24:11 [4] 3.61 km (6:42 / km) +28m 6:27 / km

Long sprint UMass. Picked my way around clean, except I wasn't running fast enough, and I skipped #12 oops.
C • #12 2

Event 1 - Middle Green X - Splits

Event 2 - Middle Green X - Splits

Thursday May 24, 2012 #

Strength 30:00 [3]

Short set 2 x 20 reps
Pullups 2 x 5

Wednesday May 23, 2012 #

6 PM

Track workout warm up/down 25:00 [2] 2.25 mi (11:07 / mi) +2m 11:05 / mi

Track workout tempo (4 x 800) 15:32 [4] 2.0 mi (7:46 / mi) +2m 7:45 / mi

Legs tired from Ascutney, so did 800's at threshold pace.
4.05, 3.45, 3.50, 3.52

Track workout tempo (1 x 400) 1:50 [4] 0.25 mi (7:20 / mi) +2m 7:10 / mi

Forgot to start watch on one set and discovered after a lap; time is estimated.

Tuesday May 22, 2012 #

7 PM

Road Running warm up/down 6:00 [1] 0.5 mi (12:00 / mi)

Road Running hills (Mt Ascutney) 57:00 [4] 3.52 mi (16:12 / mi) +693m 10:03 / mi

Run up auto road with Alex. Well, she was far ahead, but excellent to have company.

Road Running warm up/down 41:58 [2] 3.68 mi (11:24 / mi)

Easy return back down the road.

Monday May 21, 2012 #

4 PM

Bicycling (Williston) 1:30:00 [2] 20.7 mi (4:21 / mi) +309m 4:09 / mi

Easy tour around the area with Dan and Robynn after workshop. First time out this year.

Sunday May 20, 2012 #

Note

Track work built on awesomax pulled pork last night. The WSJ may be hard core R with Murdoch as owner now, but does have great recipes.
10 AM

Track workout warm up/down 22:00 [3] 2.0 mi (11:00 / mi) +1m 10:59 / mi

Track workout 24:25 intensity: (9:25 @3) + (8:00 @4) + (7:00 @5) 3.01 mi (8:07 / mi) +3m 8:05 / mi

Coaching session with Joe C. Warm up and technique, then pacing. Decided to push for a target pace of 6:40 for 5K (might as well be ambitious). Alternated hard quarters with fast recovery quarters. Ran 1.34 - 1.47 for faster ones and 1.48 - 2.06 for recovery. Then a mile cool down.
2 PM

Strength 1:00:00 [4]

Full set 3 x 30 arms, legs, core
Pullups 3 x 8

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