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Training Log Archive: kensr

In the 7 days ending Jun 14, 2016:

activity	#	time	miles		km		+m	load
O-course Training	2	2:35:00	10.66	(14:32)	17.16	(9:02)	36	520.0
Trail Running	5	2:01:35	5.85	(20:48)	9.41	(12:55)	151	218.9
Road Running	2	59:33	4.92	(12:06)	7.92	(7:31)	208	188.2
O - competition	2	50:30	3.51	(14:22)	5.66	(8:56)	72	202.0
Strength	1	35:00						140.0
Track workout	1	35:00	2.96	(11:49)	4.76	(7:21)	7	116.0
Total	11	7:36:38	27.91		44.91		474	1385.1

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Tuesday Jun 14, 2016 #

4 PM

Trail Running warm up/down 24:19 [1] 0.85 mi (28:40 / mi) +75m 22:29 / mi
ahr:90 max:114

Track workout (GMUHS) 35:00 2.96 mi (11:49 / mi) +7m 11:44 / mi
ahr:121 max:153

Plan was for 4 x 800 at an 8 min/mi pace. Gusty wind. Too stiff to feel like stretching, so I was pretty stiff. Back and L knee a little sore. All added up for a good track session.

First was really slow, almost quit. Felt I could do one more, and that would definitely be my last one. But the pace ended close to my target, so why not try a little harder for one more. That was even better, and if I can do 3, why not 4? Last was steady and harder and just over 7:20 pace, so there.

C • First interval 1

Monday Jun 13, 2016 #

4 PM

Road Running tempo 18:36 [4] 2.02 mi (9:11 / mi) +43m 8:37 / mi
ahr:147 max:160

Felt like a short, faster workout. This run has a hill half-way in each direction and takes an effort to maintain any sort of speed. Working on it. Felt good.

Sunday Jun 12, 2016 #

10 AM

O - competition race (Franklin Park ) 23:38 [4] 2.82 km (8:24 / km) +25m 8:02 / km
ahr:145 max:156

Preliminary race. Started off wrong and didn't hook far enough around the hill at the start, headed across field before I got the compass and map worked out. Then okay. Missed the tunnel symbol because it was buried under the heavy stone wall symbol, which I forgot meant it was uncrossable.

12 PM

Trail Running warm up/down 19:06 [2] 0.53 mi (35:50 / mi) +18m 32:25 / mi
ahr:88 max:102

1 PM

O - competition race 26:52 [4] 2.84 km (9:28 / km) +47m 8:44 / km
ahr:138 max:153

Final. Ran clean with no mistakes, lost 10-20 sec on a couple controls getting a fix on the bag. Could use some more speed.

2 PM

Trail Running warm up/down 20:45 [2] 1.02 mi (20:23 / mi) +15m 19:30 / mi

Prelim A - Splits

Final - Splits

Saturday Jun 11, 2016 #

10 AM

O-course Training 1:15:00 6.9 mi (10:52 / mi) +2m 10:52 / mi
ahr:135 max:165

More Boston sprint camp. Starting at Magazine Beach for warmup and a sprint course around the playing fields. Then Cambridge street-O, strictly behaving according to the one-way traffic rules -- fun, added lots of extra distance particularly after I headed down the wrong street and couldn't turn back. Then a micro sprint on a dinky park in mid-Cambridge amidst a birthday party and other morning activities. Fast, fast!

Friday Jun 10, 2016 #

9 AM

O-course Training (Boston sprint camp) 1:20:00 [3] 6.06 km (13:12 / km) +34m 12:51 / km
ahr:105 max:171

Series of training exercises -- micro-O, hill sprints, maze, sprint course.
Excellent organization by Alex and Ed.

3 PM

Trail Running (Cheshire Rail trail) 45:37 [2] 2.81 mi (16:14 / mi) +38m 15:35 / mi
ahr:107 max:130

Stopped off just after Keene and ran some on a rail trail cresting over the last hills heading to the CT River. Good run, must have been a great train ride.

Wednesday Jun 8, 2016 #

4 PM

Road Running hills (Craftsbury) 15:57 [4] 1.1 mi (14:30 / mi) +164m 9:55 / mi
ahr:146 max:154

Missed hill time trial Sunday, so ran it today before masters workout. Long continuous climb up West Hill Rd. Legs tired from past few days, but not too bad.

Road Running warm up/down 25:00 [2] 1.8 mi (13:53 / mi) +1m 13:52 / mi
ahr:117 max:148

Before hill run and then back down to car.

5 PM

Trail Running 11:48 [2] 0.64 mi (18:33 / mi) +5m 18:06 / mi

Over at Craftsbury to warm up again on bike trails.

Strength 35:00 [4]

Circuit exercises. Warmups then 40 sec on/20 sec recovery. 2 sets x 10 stations.
Back sore.

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