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Training Log Archive: kensr

In the 7 days ending Apr 28, 2016:

activity	#	time	miles		km		+m	load
Trail Running	5	3:49:28	9.06	(25:20)	14.58	(15:44)	298	282.4
O - competition	3	3:22:10	9.9	(20:25)	15.94	(12:41)	658	835.5
O-course Training	1	1:25:00	4.04	(21:03)	6.5	(13:05)		170.0
Strength	1	1:00:00						180.0
Road Running	1	56:30	3.94	(14:20)	6.34	(8:55)	2	113.0
Total	10	10:33:08	26.94		43.36		958	1580.9

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Thursday Apr 28, 2016 #

7 PM

O-course Training (Earls trails ) 1:25:00 [2] 6.5 km (13:05 / km)

Picking up the controls. A little night-O practice.
Leaves just budding out. Another week and visibility will be much less.

C • Billygoat 3

Wednesday Apr 27, 2016 #

3 PM

Trail Running (Earls Trails) 1:22:02 [1] 2.35 mi (34:54 / mi) +157m 28:54 / mi
ahr:87 max:116

Setting controls for Thursday.

4 PM

Trail Running 59:33 [1] 2.6 mi (22:54 / mi) +108m 20:17 / mi
ahr:155 max:201

More of same.

Tuesday Apr 26, 2016 #

Note

Wave placement for Birkie published: looks like I'll move back up to wave 3 for the Birkie and wave 2 for Friday's Korte (missed wave 1 Korte by about 0.5% back based on Craftsbury result).

C • you see the birkie start ti... 2

3 PM

Strength 1:00:00 [3]
ahr:122 max:171

Full set floor exercises at 20 reps
8 pullups w/10# extra
Ski erg 2000 m @ 8:50
First time Nordic hamstring extensions x 6, tough, but seems like it might be beneficial
Knee still sore until I iced this morning; skip running today (also because it was sleeting)

Monday Apr 25, 2016 #

2 PM

Road Running 56:30 [2] 3.94 mi (14:20 / mi) +2m 14:19 / mi

Non-embargoed area of Hanover.
Left knee quite sore from weekend, maybe where the cables are tied under the kneecap.

Sunday Apr 24, 2016 #

9 AM

Trail Running warm up/down 17:53 [2] 0.78 mi (22:54 / mi) +33m 20:14 / mi
ahr:92 max:108

10 AM

O - competition race 1:58:55 [4] 8.35 km (14:14 / km) +382m 11:35 / km
ahr:132 max:166

Green Long -- Turkey Mountain. Long and thick. Going to 2 was a grind. Floundered on 2, didn't go far enough and wasted 6 min looking too early. Stupid 3 min mistake on 9, went past on R and bounced off the next hilltop, thought I had seen the flag. Then got bogged down in the thick hilltop veg going to 10 (5 min). The rest was clean and quick, ran into Glen and we pushed each other hard to the finish.

5th overall M60 for the weekend.

Long - Green Y - Splits

Saturday Apr 23, 2016 #

Event: West Point National Meet

9 AM

Trail Running warm up/down 35:00 [2] 1.73 mi (20:14 / mi)

O - competition race 56:22 [4] 4.63 km (12:11 / km) +215m 9:53 / km
ahr:136 max:160

Middle Green M60. West Point is always quirky so ran green to not take this too seriously. Hit the quirk on 4 where I used the temporary bridge just before the control as a bomb proof attackpoint. Bearing off that and 60 m to the control. Except the bridge was actually 50 m to the right of where it was mapped. So 5 min lost before I zeroed in on the true spot. Also sucked over to the wrong reentrant just before 9 and wasted 2 min there.

11 AM

Trail Running warm up/down 35:00 [1] 1.6 mi (21:52 / mi)

2 PM

O - competition race 26:53 [5] 2.96 km (9:05 / km) +61m 8:14 / km
ahr:160 max:179

Green sprint. Clean, lost 15 sec by running between the wrong buildings to 13; not sure I could get thru. Fun fast running.

Middle - Green Y - Splits

Sprint - Green - Splits

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