Training Log Archive: kensrIn the 7 days ending May 18, 2014:
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Sunday May 18, 2014 #
Event: NEOC: Earl's Trails
10 AM
Road Running warm up/down 6:16 [2] 0.37 mi (16:57 / mi) +3m 16:32 / mi
O - competition race (Earls Trails) 1:52:49 [4] 9.74 km (11:35 / km) +372m 9:43 / km
Good Red course by Phil. Botched the route to control #1, great way to start. Sloppy diving into the woods and missed to the SE. Then a few minor mistakes on 5 -- took wrong trail at jct of 7 of them, 8 -- too far L running with Glen, 10 -- couldn't see the faded flag right in front of me, and 16 -- just a bad route choice, all for a minute or so each.
Physical workout !
Physical workout !
Saturday May 17, 2014 #
8 AM
Road Running intervals (Toonerville Trail) 1:05:27 6.1 mi (10:44 / mi) +41m 10:31 / mi
ahr:175 max:249
Morning pace run. 5 x 1/4 on the way out and 4 x 1/2's on return. All at about 8 min/mile pacing. Felt much better than yesterday morning.
Friday May 16, 2014 #
6 AM
Trail Running (Centennial Woods) 51:32 [2] 2.29 mi (22:30 / mi) +86m 20:09 / mi
Easy woods run near UVM.
Thursday May 15, 2014 #
Strength 30:00 [1]
Low energy stretching and strength work.
Wednesday May 14, 2014 #
7 PM
O - competition (Earls Trails) 49:32 [4] 3.69 km (13:24 / km) +212m 10:25 / km
Training course from Chmura Rd end. Late on site due to logging stuff, just as everyone was finishing. Ran the course and picked up the controls on the way. Probably cost a couple minutes extra. Fun run.
Monday May 12, 2014 #
4 PM
Road Running intervals (Toonerville Trail) 37:00 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.
Pretty beat when done and out of the steam room; succeeded in forgetting soreness from BG.