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Training Log Archive: kensr

In the 7 days ending Jun 1, 2016:

	activity	#	time	miles		km		+m	load
	Trail Running	4	4:01:35	10.58	(22:50)	17.03	(14:11)	555	555.5
	Road Running	2	1:25:29	8.04	(10:38)	12.93	(6:37)	197	256.5
	Cross Training	1	1:00:00
	Strength	1	50:00						150.0
	Track workout	1	50:00	4.1	(12:12)	6.6	(7:35)	7	124.0
	Trail Race	1	38:24	3.34	(11:30)	5.38	(7:09)	106	153.6
	Total	9	8:45:28	26.06		41.94		865	1239.5
	[1-5]	8	7:45:28
averages - weight:162lbs

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Wednesday Jun 1, 2016 #

4 PM

Trail Running warm up/down (Craftsbury) 55:00 [1] 1.87 mi (29:25 / mi) +31m 27:59 / mi
ahr:84 max:125

Warmup and then later around trails with Adrian checking out some fine WC areas.

C • Craftsbury 3

Strength (Craftsbury) 50:00 [3]

Back again. Summer masters ski training.
2 sets x 10 exercises for skiing, each for 30 sec: lunges, situps, supermans, squats, dips, pullups, stepups, russian twists, pushups, bicep extensions

Tuesday May 31, 2016 #

5 PM

Trail Running warm up/down 9:17 [2] 0.52 mi (17:55 / mi)
ahr:101 max:113

6 PM

Trail Race race (Craftsbury) 38:24 [4] 3.34 mi (11:30 / mi) +106m 10:28 / mi
ahr:140 max:174

5K trail race at Craftsbury. A bit long. Thought it was going to be on the ski trails, but was on the single track serpentine bike trails. Very physical, hard to get a stride going. Interesting mix of kids (fast), olympians (very fast) and geezers.

Monday May 30, 2016 #

12 PM

Trail Running (Harris Center) 2:07:18 [3] 5.62 mi (22:40 / mi) +344m 19:03 / mi
ahr:102 max:136

Stuck my nose in the woods to run on the old courses, but was immediately swarmed by dozens of voracious mosquitos. Bailed and ran the trail up to Skantutakee and Thumb Mtns.

Sunday May 29, 2016 #

5 PM

Trail Running (Kingdom Valley) 50:00 [2] 2.58 mi (19:23 / mi) +180m 15:56 / mi
ahr:100 max:121

Around the trails after mowing and moving some sod.

Saturday May 28, 2016 #

4 PM

Track workout intervals (GMUHS) 50:00 4.1 mi (12:12 / mi) +7m 12:08 / mi
ahr:126 max:161

Hotter today, in the 90's. Good for track. Like running wrapped in a nice warm blanket. Short enough efforts I didn't get overheated, and had a faint breeze against me on the back straight.

Started with a 400 at 8 min pace. Felt okay, next was an 800 and maybe longer if it went well. Came thru 800 at my target and added another 400 to it. Then an 800 and finally a quicker 400. That was enough to leave with a good feeling.

400 - 2.02
1200 - 5.56
800 - 3.55
400 - 1.49

Friday May 27, 2016 #

9 AM

Cross Training 1:00:00 [0]
weight:164lbs

Walking the woods with foresters for a checkup.

Then unbundling the grapevines from winter protection and tying up on the trellis.

12 PM

Road Running 1:04:14 [3] 6.01 mi (10:41 / mi) +132m 10:00 / mi
ahr:153 max:166 weight:160lbs

Looking for a decent time, but got started too late and temp was already headed up. Not acclimatized yet, faded on the second half.

Thursday May 26, 2016 #

6 PM

Road Running 21:15 [3] 2.03 mi (10:29 / mi) +65m 9:32 / mi
ahr:145 max:173

Woke up in the night with a severe ache on the inside of the R arch. Couldn't find a position where the covers didn't rest on it and cause discomfort. Finally pulled it out from the covers and put the foot on top of a pillow. No idea where this came from -- no injury or strain at yesterdays o race, no prior pains. Took it easy all morning, hobbling around. Gradually faded away enough so I could try a short run late in the day.

Felt fine, pace off but not a shuffle.

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