Training Log Archive: kensr

Getting cars sorted out today. Sold the Porsche for just about what I paid for it 29 years ago. Bought a brand new diesel VW Golf that had been on hold at the dealer since 2015. It's got the updates to correct the emissions issue. Got that for $5K off the sticker price plus a 162k mile warranty. Next: sell the old diesel back to VW.

Loosening up after the weekend.

Across the river and up the hill. Good intentions, but discovered an energy deficit.

Jog to start.

Day 2 Brown. Right off, control 1, looked for control at top of reentrant at top of hillside. But reentrant kind of continued across flat and resumed some more. So off 20 m and 2 min looking in the wrong direction before I figured it out. Then bang-on for the next 3, taking the road to 4 as I figured I could run that faster than Harriman's rocky ground. Probably a good choice for me. Second problem was 5, which looked on the map to be in a flat saddle. Turns out a piece of a contour was covered by the circle and it was on the end of the shoulder. Two more min there. Then good for the rest, passing someone to the next control and having him on my heels to the end. Good motivation, including up and over the hill to the Go control, figuring if he was going to follow me I might as well make him suffer. To the finish on the sidewalk as far as possible, with only a little running in the sand.

Happy with the result, more like I'm looking for. Picking up speed, good endurance (for a short course), but more to go.

Cooling off around the parking lot.

Sunday - Brown - Splits

Event: West Point National Meet
 

Brown course. Mislead by hazard area in front of #3, saw tape on bushes and thought they represented the same area that was on the map. That was incorrect and went past the control down the hill a little. Then searched left and right before going back up and finding it. Six min lost there. Okay until #6 which was one of several cliffs down in a thicket; 2 min there.

Good route L to #7. Also to #8 where I went down the reentrant on the R side. This was a better route than straight, as I dropped to the right elevation and cut across the contour to the flag; which in fact was on a dubious cliff amongst many big ones. To #10 over the top and down the reentrant which nicely pointed to the control. Rest were okay but slower than I'd like, although the run-in at 26 sec was fine.

Saturday - Brown - Splits

Short, quicker run on the rail trail.

Balance: dynadisk one foot, squats 2 feet
Pullups 7 w/25# extra
Leg presses 15 @ 180#, 12 @ 270#, calf presses 15 @ 270#
Incline crunches 5 w/10#, 5 no extra
Dumbbell presses 15 & skull crushers 15 w/10#
Ski erg 500 m increasing tempo 40->70 2:21
Abs/Ads usual 15 reps
Sumo squats 15 @ 25#

Training course by Steve. Didn't push too hard with races this weekend at West Point. Goofed by pulling up short going to #6 and looping back almost to the prior control to relocate. That was 11 min lost.

Day 2 Core, 2 sets:
Mountain climbers 50
Burbees with vertical jump 10
Core hold with shoulder press 3# 25
Leg side raises balanced on other leg 15 each side
Shadow boxing with 3# dumbbells 100
V-ups 20
Bicycle crunches 100

Never too early to start on next year's downhill conditioning
Day 1 Legs, Quads and Glutes, 3 sets x 15 reps:
Classic squats 46#
Lunges 10#
Kettle ball sumo squats 20#
Wall sit 1 min
Box jumps 19" (12 reps)