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Training Log Archive: kensr

In the 7 days ending May 19, 2013:

activity	#	time	miles		km		+m		load
Trail Running	1	2:20:00	7.2	(19:27)	11.59	(12:05)	400		420.0
Off Trail Running	1	1:57:03	3.76	(31:05)	6.06	(19:19)	193		234.1
Roller skiing	1	1:11:09	9.52	(7:28)	15.32	(4:39)	234		213.4
Road Running	1	30:50	1.77	(17:25)	2.85	(10:49)	42		56.8
Road Race	1	24:30	3.17	(7:44)	5.1	(4:48)	78		98.0
Strength	1	10:00						1c	30.0
Total	5	6:33:32	25.43		40.92		947	1c	1052.4

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Sunday May 19, 2013 #

12 PM

Off Trail Running (Chester Town Forest) 1:57:03 [2] 3.76 mi (31:05 / mi) +193m 26:49 / mi
ahr:97 max:137

Running on map and adding stone walls.

Friday May 17, 2013 #

3 PM

Roller skiing (Grafton) 1:11:09 [3] 9.52 mi (7:28 / mi) +234m 6:57 / mi
ahr:128 max:157

L achilles really sore after race yesterday. Decided to rski rather than run. Hurt for the first mile, then forgot about it, so I guess it loosened up. Gusty headwind on the way back. Wheel drifting, and brakes touching; ought to give it some attention like I planned after last time.
40/31

Thursday May 16, 2013 #

5 PM

Road Running warm up/down 26:00 [2] 1.48 mi (17:34 / mi) +23m 16:45 / mi
ahr:127 max:176

Road Race race (Vt Corp Challenge 5K) 24:30 [4] 3.17 mi (7:44 / mi) +78m 7:11 / mi
ahr:171 max:188

Felt a little better than the last race, and pushed some, but not too much due to thick crowds. Felt fine on the short uphills, but couldn't cut loose coming down as there was never an open field. Still, okay with progress being made. Certainly good for a couple minutes off this in the coming months. Can't remember getting my HR up this high in a long time; may just have revised my current max into the mid-180's.
Splits 7.33, 7.53, 7.56, 1.08

C • Nice! 10

Road Running warm up/down 4:50 [1] 0.29 mi (16:39 / mi) +19m 13:50 / mi
ahr:105 max:130

Wednesday May 15, 2013 #

12 PM

Trail Running (Pisgah St Pk NH) 2:20:00 [3] 7.2 mi (19:27 / mi) +400m 16:35 / mi
ahr:112 max:158

Run across NW section of Pisgah, half off-trail bushwacking on compass bearings. Forest mostly open with rolling hills and quite a few boulders. Visited a few remote ponds with limited trail access. Nice area to develop a map.

C • Pisgah map 13

5 PM

Strength 10:00 [3]
1c

Single set of arms only; 8 p-ups

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