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Training Log Archive: kensr

In the 7 days ending Aug 18, 2018:

activity # timemileskm+mload
  Strength4 3:10:004c525.0
  Stretching2 1:40:0030.0
  O - competition1 1:17:18 4.05(19:05) 6.52(11:51)309.2
  Road Running1 1:05:19 6.01(10:52) 9.67(6:45) 91195.9
  Trail Running1 21:00 1.12(18:47) 1.8(11:40)42.0
  Total7 7:33:37 11.18 17.99 914c1102.2
  [1-5]7 6:08:37
averages - weight:161lbs

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Saturday Aug 18, 2018 #

12 PM

Trail Running warm up/down 21:00 [2] 1.8 km (11:40 / km)

O - competition race (NA Champs) 1:17:18 [4] **** 6.52 km (11:51 / km)

Whitehorse, Yukon long.
Moderately thick one forest with glacial depressions and easy grades. Lost time on first control, careful, but not enough attention to fine contours. Okay after that with a couple minutes on each of two circles, reversed contour profile and looked wrong way. Stopped and figured out problem and found control right away.
15th out of 50 something in class.

NAOC Long & WRE - C-7a - Splits

Friday Aug 17, 2018 #

Event: NAOC 2018
 

Thursday Aug 16, 2018 #

9 AM

Strength (Exercise class) 45:00 [2]
1c

Easy effort. Calves sore from rolling last night.

Wednesday Aug 15, 2018 #

4 PM

Stretching (Trainer) 1:20:00 intensity: (1:05:00 @0) + (15:00 @2)

Long stretching and rolling session with a little strength mixed in before NAOC.

Tuesday Aug 14, 2018 #

9 AM

Strength (Exercise class) 45:00 [3]
1c

Monday Aug 13, 2018 #

Note

Taper week. Some shorter runs, maybe some speed; easy strength work. Catch up from fun last week.
7 AM

Road Running 1:05:19 [3] 6.01 mi (10:52 / mi) +91m 10:23 / mi

Cool morning after a rest day, so decided to hit the Chester loop. Too bad the cooler temp made it super humid and my glasses fogged as soon as I got off the downhill onto the flats. Very sweaty. Okay run, but could feel the harder asphalt surface and camber of the road. Harder on the knees than trail runs.
12 PM

Stretching 20:00 [0]

Strength (HIIT) 40:00 [3]
1c weight:161lbs

5 PM

Strength (Trainer) 1:00:00 [3]
1c

20 min of rolling and stretching with Adam and then an hour of strength work.
Rows, squats, pushups, Bulgarian squats, static twists, lunges, planks on ball, side plank dips

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