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Training Log Archive: kensr

In the 7 days ending Nov 20, 2017:

activity	#	time	miles		km		+m	load
Strength	7	4:23:00						745.0
O - competition	1	3:11:45	10.96	(17:30)	17.64	(10:52)	579	767.0
Track workout	3	1:12:22	7.71	(9:23)	12.41	(5:50)	1	284.0
Stretching	7	1:03:00
Skate Ski	1	55:02	6.25	(8:48)	10.06	(5:28)	23	165.1
Road Running	2	40:41	3.63	(11:13)	5.84	(6:58)	34	108.3
Trail Running	2	27:45	1.43	(19:21)	2.31	(12:02)	36	55.5
Total	22	11:53:35	29.98		48.26		673	2124.9
[1-5]	15	10:32:35

3:28

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Monday Nov 20, 2017 #

7 AM

Stretching 9:00 [0]

5 PM

Strength (Rec center) 23:00

Did some stretching and then onto the ski erg.
500 m warmup
500 m balanced on the dynadisc
300 / 300 m balanced on each leg
900 m back on both legs

6 PM

Strength (Exercise class) 50:00 [3]

Legs, arms and core. Felt much better after the workout. However, did try the ab wheel off my toes afterwards and overloaded the abs. Oops.

Sunday Nov 19, 2017 #

Event: 46th Blue Hills Traverse

10 AM

Road Running warm up/down 4:58 [2] 0.28 mi (18:03 / mi) +2m 17:39 / mi
ahr:88 max:103

11 AM

O - competition race (Blue Hills Traverse) 3:11:45 [4] 17.64 km (10:52 / km) +579m 9:20 / km
ahr:111 max:160

Took this a little easy, as I felt a bit off on my leg and I have a 5k coming up Thursday. A half dozen minor errors, most serious on 20 where I went a little past and got confused by the stone wall I didn't see on the map, 2 min. The worst was when we got into the scout camp and I couldn't distinguish the leanto shelters from the same sized boulders on the map. Touched on 2 other spur/rock face controls for other courses before I spotted ours, 4 min, for a total of 10 min lost.

Pretty sore at the end. Hamstring cramped going to 20, after the long climb to 19, but I walked it out for a half minute and it settled down.

Liked the course, with several good route choice challenges. Only complaint was the mapping around 23 with the leantos and microscopic trails buried in the boulders. And the fence, too. But a fairly good day.

Traverse - Splits

Saturday Nov 18, 2017 #

7 AM

Stretching 8:00 [0]
(rest day)

Resisting temptation to run today with Boston run tomorrow. Hopefully won't get trashed for Turkey run later in the week.
Fitting new snowmobile for gooseneck hitch for grooming. Machine is huge -- longer than the Bombi and 4' to edge of the skis.

C • New snowmobile 8

Friday Nov 17, 2017 #

7 AM

Stretching 10:00 [0]

5 PM

Strength (Rec center) 20:00 [3]

Simple workout to loosen up from yesterday.
On the ski erg for 2,000 meters
500 warmup
500 balanced on the bosu ball
400 balanced on one leg on the bosu
600 balanced on both legs again

Step ups onto bench with 15# kettleballs
Side lunges with 20# kettleball

9 PM

Stretching 8:00 [0]

Thursday Nov 16, 2017 #

6 AM

Stretching 9:00 [0]

7 AM

Track workout warm up/down 8:15 [3] 0.79 mi (10:27 / mi)

Track workout intervals 15:35 1.5 mi (10:23 / mi)
ahr:170 max:190

Alternate easy/hard for 200m
59, 48, 1.20, 59 -- a little too fast on the second segment
then 1 mile with pickups on the 100 m straights

Track workout warm up/down 16:06 [3] 1.76 mi (9:09 / mi)

9 AM

Strength (Exercise class) 45:00 [3]

Class then 10 each single leg Romanian dead lifts, no wgts. Good for balance, next time with wgts -- probably make balance easier.

3 PM

Skate Ski (Craftsbury ) 55:02 [3] 10.06 km (5:28 / km) +23m 5:24 / km
ahr:122 max:144

Yes! On snow. Saw skiers yesterday on the website, so brought up my gear and scraped off the summer CH10. Had skiing on the lower field and a little on the upper for a 1/2 k loop. Groomers actively moving snow and likely will have more tomorrow and this weekend.

5 PM

Strength (Craftsbury ) 1:00:00 [3]

Stretches, then body exercises. 10/10/20/40 progression like the other day doing squats, pull-ups, dumbbell rows and calf raises. Looking forward to DOMS Saturday.

Wednesday Nov 15, 2017 #

6 AM

Stretching 11:00 [0]

Plus lunges, squats and 10 fingertip pushups

12 PM

Road Running warm up/down 2:28 [1] 0.15 mi (16:32 / mi)
ahr:81 max:86

Road Running 31:20 [3] 3.09 mi (10:08 / mi) +16m 9:58 / mi
ahr:136 max:174

Ran turkey course with Ruthie.

Road Running warm up/down 1:55 [1] 0.11 mi (17:26 / mi) +16m 12:00 / mi
ahr:139 max:143

1 PM

Trail Running (Kingdom Valley) 14:55 [2] 0.58 mi (25:37 / mi) +34m 21:41 / mi
ahr:99 max:113

Around lower ski trails to see what still needs trimming.

Tuesday Nov 14, 2017 #

6 AM

Track workout warm up/down 8:00 [3] 0.6 mi (13:20 / mi)

7 AM

Track workout intervals 24:26 [5] 3.06 mi (7:59 / mi) +1m 7:59 / mi
ahr:148 max:165

Inverted ladder workout 3-2-1-1-2-3 laps with 45 sec recovery. Targeted a 8 min/mi pace.
6.12, 3.56, 1.52, 1.57, 4.07, 6.16
Legs still tired from weekend.

Trail Running warm up/down 12:50 [2] 0.85 mi (15:05 / mi) +2m 14:58 / mi
ahr:122 max:144

8 AM

Strength (Rec center) 20:00

Then over to rec center for quick ballistic work on the arms:
10 + 10 pullups full wgt
20 with 60# and 80# assist
40 with 100# assist

Ab roll x 5 plus 3 off my toes, but not with arms extended flat

Stretches

9 AM

Strength (Exercise class) 45:00 [3]

Group class with Ruthie. Pretty well toast with anything to do with my arms, but good ab workout.

9 PM

Stretching 8:00 [0]

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