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Training Log Archive: kensr

In the 7 days ending Apr 15, 2018:

activity # timemileskm+mload
  Road Running2 2:46:26 14.43(11:32) 23.22(7:10) 88499.3
  Skate Ski3 2:38:39 18.96(8:22) 30.51(5:12) 105478.2
  Strength3 2:15:00405.0
  O - competition1 1:12:37 3.47(20:56) 5.58(13:00) 150290.5
  Stretching4 41:00 150
  Track workout1 41:00 3.23(12:42) 5.2(7:53) 592.0
  Total11 10:14:42 40.09 64.52 4971765.0
  [1-5]10 9:33:42

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MoTuWeThFrSaSu

Sunday Apr 15, 2018 #

Event: WCOC Gay City State Park
 
11 AM

Stretching warm up/down 5:00 [0] 0.0 mi +150m null / mi

O - competition race (Gay City CT) 1:12:37 [4] 5.58 km (13:00 / km) +150m 11:28 / km

Green course set by Charlie. Weather raw, but not a problem out running. Love the open woods and modest amount of rocks to hop over or avoid. Navigation went smoothly, trying to pick up speed.
Thanks for setting it up!

Green - Splits

Saturday Apr 14, 2018 #

Note

Picked up a small 5' ATV snowplow assembly yesterday for the Bombi. Will facilitate snow farming to augment snowpack in the sunny areas that melt out early. New welding project!
7 AM

Road Running 1:05:45 [3] 6.41 mi (10:15 / mi) +40m 10:04 / mi

Group run along the river. Ended up with conversational run with Christian about rec center expansion. Felt comfortable with a faster pace today.

Friday Apr 13, 2018 #

12 PM

Road Running 1:40:41 [3] 8.02 mi (12:33 / mi) +48m 12:20 / mi

First couple miles with Ruthie. Then on down to the river and some there. A little faster on the way back.

Thursday Apr 12, 2018 #

6 AM

Stretching 10:00 [0]

Strength (Exercise class) 40:00 [3]

Body wgt leg work.
2 sets x 10 reps heavier wgts on 7 machines, arms
8 pullups
9 AM

Strength (Exercise class) 45:00 [3]

Floor exercises. Light hand wgts, more arm work and core, lunges.
11 AM

Skate Ski (Kingdom Valley) 33:43 [2] 5.1 km (6:37 / km) +25m 6:27 / km

One more day after all. Snow too hard at day break to move around, so waited. Then the other stuff caused excess delay and snow was now mush. Shoveled to fill in a few missing segments.

Wednesday Apr 11, 2018 #

8 AM

Stretching 6:00 [0]

Leg work. R hamstring tendon feels much better; strained it thrashing thru mt laurel Saturday.
9 AM

Skate Ski (Kingdom Valley) 1:13:42 intensity: (4:00 @2) + (29:42 @3) + (40:00 @4) 15.19 km (4:51 / km) +39m 4:47 / km

Morning ski around the north field. Snow hard and fast. Good skiing except for 1/2 km foray over into the Pines.

Cold this morning at 17F. Could have made some snow on the thin spots, but didn't of it before temp climbed to the high 20's.

Probably getting the last skiing in before we have a couple days of rain.

Monday Apr 9, 2018 #

8 AM

Skate Ski (Kingdom Valley) 51:14 [3] 10.22 km (5:01 / km) +41m 4:55 / km

Dusting of new snow at 17F on top of what I farmed yesterday yielded 1/2 km of track around the north field. Frozen, fast corn scuffed up this morning with the groomer. Great conditions for a workout and drills. If this keeps up will do something to fill the short gaps in the Pines and Stairway to Heaven.
4 PM

Note

Moved some more snow to counter some melting, and just found out I need to fill in for a sick presenter tomorrow. Man, I thought I got rid of these conflicts with essential skiing.

Track workout 41:00 intensity: (36:00 @2) + (5:00 @4) 3.23 mi (12:42 / mi) +5m 12:38 / mi

Time for some track time. Moderate effort 5 x 200 m.
6 PM

Stretching (Rec center) 20:00 [0]

Balance, stretching, warm up

Strength (Exercise class) 50:00 [3]

Machines 15 reps x 8 stations
Body wgt core

Then ab roll 15 w/25# added

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