Training Log Archive: kensrIn the 7 days ending Aug 8, 2017:
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Tuesday Aug 8, 2017 #
Note
On a boom lift all day ripping off the higher reaches of siding. Then pulling out an upper window and installing a new one. Much more fun than working off a ladder.
Sunday Aug 6, 2017 #
Event: Canadian Championships Long
11 AM
Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
Warm up and loosening joints.
12 PM
O - competition race 1:14:40 [4] 5.95 km (12:32 / km) +125m 11:21 / km
ahr:139 max:163
Canadian Nationals long. Again at Foley Mountain and again a good course. Made several small errors of a minute or two each. Ran hard and felt surprisingly good on the course. Out of 3rd by 10 sec. Glute has been very sore all week, but seemed to have temporarily tamed it with ibuprofen.
Saturday Aug 5, 2017 #
1 PM
Trail Running warm up/down 7:14 [2] 0.39 mi (18:32 / mi) +23m 15:40 / mi
ahr:96 max:108
O - competition race (Perth Ontario) 42:53 [4] 3.29 km (13:03 / km) +65m 11:53 / km
ahr:120 max:157
Canadian Nationals middle at Foley Mountain. Cool weather, rain gone. Forest open with sections of bare rock and grass. Also loose rocks underfoot.
Good course, couldn't run fast due to rocky ground, so that made navigation better with more time to think. Very good run up until the end, where I stopped short on the 350m run to 9 and searched for 4 min before pinning down error and getting to the control.
6th on M65, which runs up to 75, and less than 5 min from 2nd.
Good course, couldn't run fast due to rocky ground, so that made navigation better with more time to think. Very good run up until the end, where I stopped short on the 350m run to 9 and searched for 4 min before pinning down error and getting to the control.
6th on M65, which runs up to 75, and less than 5 min from 2nd.
Thursday Aug 3, 2017 #
9 AM
Strength (Rec Center) 45:00 [3]
Exercise class. Arms weak, right hip joint sore on lunges to that side.
5 PM
Trail Running (Craftsbury) 57:41 3.24 mi (17:48 / mi) +181m 15:10 / mi
ahr:111 max:141
Rain, so no practice. But got up there before I found out. Ski walking up Screaming Mimi 6 times, then over to Duck Pond.
Wednesday Aug 2, 2017 #
Note
Starting YETI month 4. Feeling some wear and tear, mostly around R glute at the moment, which I can feel on hills and even going up stairs.
Have started tracking training load by TRaining IMPulses (TRIMP) using Kenny's beta graphs. Doesn't show on current week, but arrow back to prior weeks to see it. Basic premise is that training builds both fitness and fatigue, but fatigue dissipates faster. Graph shows if you're in a net fatigued or fresh state. Loading is calculated by summing the minutes in each intensity level times an empirical factor for each level. Currently I'm using 1, 2, 3, 4, 5 as the factors, but may tweak them as I see how it works.
Have started tracking training load by TRaining IMPulses (TRIMP) using Kenny's beta graphs. Doesn't show on current week, but arrow back to prior weeks to see it. Basic premise is that training builds both fitness and fatigue, but fatigue dissipates faster. Graph shows if you're in a net fatigued or fresh state. Loading is calculated by summing the minutes in each intensity level times an empirical factor for each level. Currently I'm using 1, 2, 3, 4, 5 as the factors, but may tweak them as I see how it works.
C • Trimp 13
10 PM
Strength 7:00 [3]
50 sit-ups
25 supermans
Work day, easy week to favor hip, reduce load and build freshness for weekend
25 supermans
Work day, easy week to favor hip, reduce load and build freshness for weekend