Training Log Archive: kensrIn the 7 days ending Nov 7, 2016:
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Monday Nov 7, 2016 #
3 PM
Roller skiing 49:07 [2] 4.98 mi (9:52 / mi) +27m 9:42 / mi
ahr:111 max:135
Easy roller ski, first this year so took it slow. Felt steady right away which was nice. A few people and dogs, but both well behaved.
Trail Running 16:34 [2] 1.02 mi (16:14 / mi) +1m 16:11 / mi
ahr:97 max:103
Then a slow run to loosen up the legs. Felt really heavy after roller skiing.
Sunday Nov 6, 2016 #
Event: NE Challenge race #4: CSU
9 AM
Strength (Craftsbury) 35:30
ahr:127 max:167
Morning workout on ski erg. Loosen up then 3 min easy. Then two 30 sec sprints and another 3min easy. Then onto main workout: 3 x 750 sprints with 3 min recovery in between, negative splits.
3.15
3.11
3.08
Tuning up for world ski erg sprints next weekend.
Then over to ski swap to pick up a used pair of classics with a better kick flex.
3.15
3.11
3.08
Tuning up for world ski erg sprints next weekend.
Then over to ski swap to pick up a used pair of classics with a better kick flex.
3 PM
Cross Training 30:00 [1]
On the roof to clean the chimney. Nice view. Used a rope this year for added stability. Now how do I do a body rappel again?
Saturday Nov 5, 2016 #
Event: WCOC Gay City State Park
10 AM
O - competition race (Gay City) 1:12:25 [4] 7.5 km (9:39 / km) +185m 8:35 / km
ahr:144 max:161
Red course. Nice course by Jim and Rich. Ran it hard because I'm skipping the Sunday race for a workout and ski swap up in Craftsbury.
On line thru 4 and then took the R side down the marsh to 5, which was stupid, because I had to thrash thru some swamp brush and was too far L, but thought I was R and turned the wrong way to find the flag. Corrected but lost 2 min on the wrong turn and another 2 on the bad route choice. Then went R on the way to 6 even though I had been on the right track and had to loop around after I lost confidence in my location. 4 min on that, too.
Annoyed at all of this and ran fast and true for the rest of the course, which was good. Used the stone walls as attack points all thru 8 to 12 and moved well.
Satisfied with the running. Not much in the way of climb, so need more preparation for Phil's course in a couple weeks.
On line thru 4 and then took the R side down the marsh to 5, which was stupid, because I had to thrash thru some swamp brush and was too far L, but thought I was R and turned the wrong way to find the flag. Corrected but lost 2 min on the wrong turn and another 2 on the bad route choice. Then went R on the way to 6 even though I had been on the right track and had to loop around after I lost confidence in my location. 4 min on that, too.
Annoyed at all of this and ran fast and true for the rest of the course, which was good. Used the stone walls as attack points all thru 8 to 12 and moved well.
Satisfied with the running. Not much in the way of climb, so need more preparation for Phil's course in a couple weeks.
Thursday Nov 3, 2016 #
3 PM
Trail Running (Kingdom Valley) 54:57 2.58 mi (21:18 / mi) +262m 16:11 / mi
ahr:110 max:149
Warmup and then 5 x 4 min L4 hill runs with poles. Jog down for recovery.
Wednesday Nov 2, 2016 #
5 PM
Strength (Craftsbury) 50:00 [3]
Circuit training. 10 reps of each exercise thru the series, then repeat, dropping the last exercise. So ended up doing:
100 situps
90 squats
80 pushups
70 supermans
60 lunges
50 dips
40 mountain climbers
30 kayakers 10#
20 dumbell lifts 10#
10 v-ups
Then arm burners for 3 or 4 min, and 9 pull ups just for fun.
L thigh was stiff when I started, due to a fall yesterday loading a big rock into the tractor bucket. Slipped on muddy ground and wanged the leg as I fell over the bucket rim with my foot jammed under the tractor. Seemed to loosen up with the workout, will see how it goes tomorrow.
100 situps
90 squats
80 pushups
70 supermans
60 lunges
50 dips
40 mountain climbers
30 kayakers 10#
20 dumbell lifts 10#
10 v-ups
Then arm burners for 3 or 4 min, and 9 pull ups just for fun.
L thigh was stiff when I started, due to a fall yesterday loading a big rock into the tractor bucket. Slipped on muddy ground and wanged the leg as I fell over the bucket rim with my foot jammed under the tractor. Seemed to loosen up with the workout, will see how it goes tomorrow.