Training Log Archive: kensr

Stretches, squats, lunges

Around Pleasant Valley loop with Ruthie.

Windy. Legs tired for this. Road sections are cracked and tricky. Need to find a better spot.

Standard 7 hip and leg stretches x 4 times each. Then ski erg warm up and balance work. 10 pull ups.

Followed by exercise class. Legs and ab work, squats, lunges, machines. Can't stay tired forever. Ab wheel x 20.

Warmup with a few pickups after squats and lunges.

Brown X day 2.

Slow to get into map, looked for #1 a little early and then realized I had to be past the stream. Good on the lo0ng leg to #3, took the trail to the south and then cut across the last 250 m. Missed a little right on #4 and #6.

Saved the big error for #7. Used the big trail to cut north 75 m before going in, that dropped me too far down the hillside. Looked and then relocated once up towards the trail to the east, but had looked low. Looped around below it until I ultimately hit #8 and cut back up, again looking low. Mistakes were not going straight for it to begin with, and forgetting the 1:7.5 scale flattens the contours -- I was looking at the bottom of the hill and not half-way up it. Also hadn't paid enough attention to the details on the way in. It all cost me 15 minutes and blew the day.

The next 5 controls to the end were very fast, but you can't make up that kind of loss. 9th on the course today, kept the win for the weekend on M-65.

Despite the sloppy goof, felt positive about the races. Pulled off some fast running in the woods. Showed a number of really good legs and had a great day Saturday. Starting to find some fast twitch muscle cells.

Sunday - Brown X - Splits

4 sets stretches

Brown X day 1. Good clean, hard run. Read terrain and features well. Started easy and sped up as I went along. Straight line except took the trail route to 4. Slipped to the left on 9 and ended up lost amongst cliff faces and knolls. Knew my distance from pace count and spotted my position relative to the curve in the road ahead. Determined I was a little west of the control and jogged 50 m over to the location. Lost 2-1/2 minutes.

Came out with the best time on course by about 5 min.

Back to Chester and off to a potential conservation acquisition. Led a group around some of the trails as a photographer shot video of us and the terrain. Could be nice O venue in the future.

Saturday - BrownX - Splits

Event: UNO Boulder Dash
 

Rest day.
Temp in the high 20's last night, frost on grass. Picked the Seyval this morning as it's done getting ripe and the yellow jackets are after it. Not as much as last year, but sugar content is higher.

Stretching and lots of squats (200) and lunges (100). Ab work.

Warm up and then 2 x 400 intervals at moderate pace (2.07, 1.51). Easy run back with speed play along the way.

Working on knee flex and more push from both legs.

Leg and hip stretches. Easy squats and lunges for deeper knee flex.

10 pull ups, then regular class with ab focus.

Legs tired and hamstring/glute sore, took it easy.