Training Log Archive: kensrIn the 7 days ending Jun 22, 2015:
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Monday Jun 22, 2015 #
5 PM
Strength (Rec center) 50:00 [3]
Machines at the rec center, plus balance stuff and inclined crunches, 5 sets of stairs. Played around with the shoulder as I'm seeing the ortho doc on Wednesday and might as well stress it a little first. So in addition to the machines did pullups (3 -- not pushing there) and 2 x 500 on the skierg at 2:30 and 2:24 (all pretty easy). And swung around the chainsaw earlier in the afternoon to clear some stumps and Dan's Dive.
Sunday Jun 21, 2015 #
Event: WCOC Ratlum Mountain
2 PM
O - competition race (Sprint B) 18:45 [4] 1.88 km (9:57 / km) +98m 7:54 / km
Relay with Peter. Ran against G for much of the course. Beat him downhill, lhard to hang on going up. Bobbled at a couple controls and he got back ahead. Finally split at 9 where I stayed low and cut up later, he headed straight up to the other trail. I liked my route better.
O - competition race (Sprint A) 26:51 [4] 2.11 km (12:44 / km) +113m 10:03 / km
Back out for the 3rd leg. Not as much fun, was by myself the whole way. Hot last run so did this in shorts. Down the wrong spur to 5, 30 sec there. Overshot 8 and had to double back, 1-1/2 min. Finally off a little R to 10 so that was another 30 sec.
First time on Charlie's map. Good sprint workout, just what I needed on fun courses.
First time on Charlie's map. Good sprint workout, just what I needed on fun courses.
Saturday Jun 20, 2015 #
9 AM
Hiking (Lost Mine trail) 45:00 [1] 1.4 mi (32:09 / mi)
Work crew on the trail, only I was the only one who showed up. Reset some signs, hung a new map and repainted the blazes until the can of paint ran out.
10 AM
Trail Running 41:08 [3] 2.23 mi (18:27 / mi) +243m 13:47 / mi
Around the trail CCW after repainting the blazes. Beautiful morning.
Friday Jun 19, 2015 #
3 PM
Road Running 1:13:13 [3] 6.0 mi (12:12 / mi) +103m 11:35 / mi
weight:161lbs
Hot sun. Sore from Wednesday's run. Planned on a decent pace, but didn't happen today.
Wednesday Jun 17, 2015 #
3 PM
Road Running long (Popple Dungeon) 2:58:45 [3] 11.36 mi (15:44 / mi) +467m 13:57 / mi
Added some distance to the Old Forge/Dodge loop by swinging out thru Nudist Camp Road. Got a bit distracted as the class 4 road disappeared and I had to bushwack for a while, but ultimately got what I was looking for.
Tuesday Jun 16, 2015 #
5 PM
Track workout warm up/down 25:00 [1] 2.2 mi (11:22 / mi) +39m 10:46 / mi
Day-long rain finally stopped and got on the track as the sun came out. Surface was steaming the whole time.
Track workout intervals (Chester HS) 13:53 [5] 1.91 mi (7:16 / mi) +38m 6:50 / mi
Looking for pace around 7 min/mile, but legs felt heavy, particularly when I faded on the 600 m. Had planned a couple more 600's, but cut them out when the first was so weak. Definitely tired from the weekend. Ended up stronger on the last 400 and 200's. Happy with that.
2 x 200 @ 54. 52
2 x 400 @ 1.50, 1.50
1 x 600 @ 3.08
2 x 400 @ 1.55, 1.49
2 x 200 @ 49,46
2 x 200 @ 54. 52
2 x 400 @ 1.50, 1.50
1 x 600 @ 3.08
2 x 400 @ 1.55, 1.49
2 x 200 @ 49,46