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Training Log Archive: kensr

In the 7 days ending Jun 10, 2018:

activity	#	time	miles		km		+m		load
Road Race	1	2:40:26	13.09	(12:15)	21.07	(7:37)	622		641.7
Trail Running	2	1:52:15	4.64	(24:12)	7.47	(15:02)	544		343.5
Strength	1	1:25:00						1c	290.0
Stairway to Heaven	1	1:12:06	3.0	(24:02)	4.83	(14:56)	313	5c	216.3
O - competition	2	51:20	3.84	(13:22)	6.18	(8:18)	106		205.3
Total	7	8:01:07	24.57		39.54		1584	6c	1696.8

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Sunday Jun 10, 2018 #

9 AM

O - competition race (Boston Sprint Camp) 7:26 [4] 0.95 km (7:49 / km) +14m 7:17 / km

Jamaica Pond qualifier.

O - competition race 8:56 [4] 1.17 km (7:36 / km) +25m 6:52 / km

Heat 1. #3 was behind a bench, but couldn't see it because a very large lady was sitting in front of it.

C • Lady 1

O - competition race 9:33 [4] 1.0 km (9:34 / km) +32m 8:16 / km

Heat 2. Interesting cluster of 2, 3, 4, 5, and 6 around the small brushy hill. Came at 8 from below, which was a mistake.

11 AM

O - competition race 9:09 [4] 1.05 km (8:45 / km) +9m 8:24 / km

Heat 3. Took a fall coming out of 6 and then found the route to 7 blocked by a downed tree and detoured too far R.

O - competition race 8:20 [4] 0.95 km (8:46 / km) +14m 8:11 / km

Heat 4. Still more? Got into some sharp low growth going to 9 and slowed there. Hurt in running shorts. Then detoured around L going to 11 and that probably saved some skin, but cost time.

O - competition race 7:56 [4] 1.06 km (7:28 / km) +13m 7:02 / km

Final Heat 5. Legs getting heavy.
Fun running all the sprints, nice motivation for woods intervals. Good variety of courses spread around a compact area. Tired from yesterday, but okay with that and just worked as hard as I could.

1 PM

Trail Running warm up/down 13:17 [2] 0.46 mi (28:53 / mi) +6m 27:45 / mi

Picked up controls from the last course.

Saturday Jun 9, 2018 #

Event: Hill Farmstead Half

9 AM

Road Race race 2:40:26 [4] 13.09 mi (12:15 / mi) +622m 10:41 / mi

Beautiful day! Temps in the 50's getting up to the 60's, no humidity, clear with scattered clouds, tail wind pushing up the hills. Almost wouldn't want to do it again because it was so good!

Challenging course: 2 miles on ski trails and meadows, 10 miles on dirt roads and 1 mile on pavement. Described as 2,000 ft of climb and 1,500 ft of descent. Every bit of that, and some of the climb was quite steep and long.

Worked the hills hard. 3 gus and sports drink at the aid stations. Hamstring and back got sore, but not close to cramping.

Three aid stations along the way, a medical guy riding along on a bike, and of course lunch and beer at the end.

Friday Jun 8, 2018 #

Event: Boston Sprint Camp

Wednesday Jun 6, 2018 #

5 PM

Trail Running hills 1:38:58 4.18 mi (23:41 / mi) +538m 16:55 / mi

Up in the Northeast Kingdom. Decided to stay at Burke Mountain and get off season rate. Ran the east hiking trail to the summit and then back down on the road and on ski trails. Nice, but damp at the summit and rocks were slippery.

Tuesday Jun 5, 2018 #

3 PM

Stairway to Heaven intervals 1:12:06 [3] 3.0 mi (24:02 / mi) +313m 18:09 / mi
5c

Extended hill segment to add distance and climb. Fairly easy workout after leg wgts yesterday. 5:24

Monday Jun 4, 2018 #

12 PM

Strength (Exercise class) 45:00

Midday high intensity session alternating between 30 sec of cardio and strength with 10 sec between.

Strength (Rec center) 40:00
1c

To the wgt room for more focused work.
Balance: 15 single leg squats on the dynadisk
Pullups 6 with 25# added
Ab roll: 15 w/35# extra
Smith machine squats: 3 sets x 12 @ 90#
Ankle straps to wgt stack: 8 reps @ 80#, 100# leg thrusts, pulls; 60# to each side
Nordic hamstring extensions
Heel drops

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