Training Log Archive: kensr

4 x 1/4's at track, aiming for 7:00/mi pace. Got there right away, then tried to keep the pace and run smoothly. Then time got a little better: 1.49, 1.44, 1.43, 1.41.
R hamstring/glute started to feel strained, so quit while running was going well.

Then to rec center while still warmed up. Arm machines at 60#, except for presses at 30# (no strength there). Legs at 90#, except curls at 60# and presses at 180# on two legs, 90# on one. Front and side lunges, Russian twists with 10# x 20 reps. Inclined crunches. 10 pullups.

Been almost 2 weeks since last time on machines and felt solid on all these.

Nice red course set by Glen. Pretty flat and mostly good running, with wet areas from this past week of rain.

Some mistakes: low on 4, but in right area as I kept the pace count going and was accurate on the distance; had to search a fair amount before I climbed up and spotted the control (5 min). Ran along the ridge straight to 7, but ran well past my pace count and decided I was on the next ridge N, so cut over, spotted the trail bend to the NW and realized I had been correct all along. Back over to the first ridge and found the bag right away, maybe 10 m further and over the crest from where I had given up (2 min). Was R on 8 and again had the right distance, guessed I had to go left and found the 2 m boulder sitting in some hemlocks (1 min). Didn't like 9, the control was a 0.7 m rock on the top R corner of a marsh, except it was really in the middle on the L. That took a lot of circling and two relocations before I found it between the microboulder and a tree (8 min).

All a fine workout and practice with a variety of errors.

Red - Splits

Around new layout of major hillside trails, then to get newspaper.

Around the ski trails with Casey, hopping tree trunks and surveying logging in process.

Course along the highway edge by Peter. Running fairly easy. Mistake on 5; passed by L about 25 m and looped around back for 90 sec lost. Rest was smooth nav and slow running.