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Training Log Archive: kensr

In the 7 days ending May 12, 2014:

activity # timemileskm+mload
  O - competition2 3:36:27 11.62(18:37) 18.71(11:34) 491865.8
  Road Running4 3:11:38 15.48(12:23) 24.92(7:41) 223491.1
  Trail Running2 2:29:10 7.47(19:58) 12.02(12:24) 559440.1
  Strength2 1:00:00210.0
  O-course Training1 16:15 0.7(23:12) 1.13(14:25) 3916.3
  Total7 10:33:30 35.28 56.77 13122023.3
averages - weight:162lbs

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Monday May 12, 2014 #

4 PM

Road Running intervals (Toonerville Trail) 37:00 intensity: (30:00 @2) + (7:00 @4) 3.12 mi (11:50 / mi) +14m 11:41 / mi
ahr:161 max:221 weight:162lbs

Easy warm up run and then 4 x 1/4 along the trail. Picked up the pace to about 1:50. Loosened legs from yesterday's BG.

Strength (Rec Center) 30:00 [4]

Then inside for work on strength. Added 10/# to all the machines for arms and legs and ended up doing 12-15 reps instead of 20 on each. Leg presses 15 @ 90# single leg and then 20 @ 180# both legs. Also inclined situps, Russian twists w/10#, side and front lunges w/10#. Hamstring roll on big ball. 10 pullups.

Pretty beat when done and out of the steam room; succeeded in forgetting soreness from BG.

Sunday May 11, 2014 #

Event: 36th Annual Billygoat Run
 
11 AM

O - competition race (BillyGoat) 3:04:46 [4] 15.44 km (11:58 / km) +389m 10:38 / km
ahr:154 max:215

BG at Baldwin Hill. Ran well, but warm weather almost dropped me with 4 controls to go. 4 gels not withstanding.

Skipped #2 which was okay, but in retrospect should have skipped #1 as I ran right past #2 and the route from there to #3 was better, with trail halfway.

Lost time on #10, too far along trail and had to cut back (4 min); and #12, overshot in the green and relocated off the kink in the stone wall a little past it (3 min).

Billygoat - Splits

Saturday May 10, 2014 #

7 AM

Road Running (Toonerville Trail) 50:00 [3] 4.93 mi (10:08 / mi) +22m 10:00 / mi
ahr:164 max:231

Saturday morning group run from the Rec Center with Ruthie. Felt much easier than doing this solo.

Friday May 9, 2014 #

2 PM

Road Running intervals (Toonerville Trail) 43:48 [3] 4.15 mi (10:33 / mi) +28m 10:20 / mi
ahr:156 max:228

Warm up before strength workout. Moderate 1/4 mile intervals targeting sub 8 min/mi along the trail. Steadily dropping times from 2.17 to 1.45. Felt good, but didn't push too hard with the BG on Sunday.

Strength (Rec Center) 30:00 [3]

Moderate workout. Backed off wgts 10# and did 15 reps. Still hope I'll feel recovered by Sunday.
9 pull ups. Surprised I can actually do these at all.

Thursday May 8, 2014 #

3 PM

Trail Running (Grafton) 2:21:48 [3] 7.02 mi (20:12 / mi) +556m 16:13 / mi
ahr:131 max:221

Trail run up over Athens Dome. Got onto a snowmobile trail for awhile and it headed in the wrong direction, so bushwacked back towards the right trail system. Good run, but into briars on the bushwack and wet in other places.

Wednesday May 7, 2014 #

Event: Cemetery Hill Training 3
 
5 PM

Trail Running warm up/down 7:22 [2] 0.45 mi (16:23 / mi) +3m 16:03 / mi

O - competition race (Cemetery Hill, MA) 31:41 [4] 3.27 km (9:41 / km) +102m 8:23 / km

Final Phil sprint race. A little more complicated, enough for a few 30-60 errors. Good early season training before the invasives take over the landscape.

O-course Training warm up/down 16:15 [1] 0.7 mi (23:12 / mi) +39m 19:47 / mi

Control pickup. Tried different routes to the first 5 controls and decided I had made the right choices during the race.

Tuesday May 6, 2014 #

6 PM

Road Running (Cummings Road) 1:00:50 [2] 3.28 mi (18:34 / mi) +159m 16:08 / mi

On the road, and then up the hillside trails.

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