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Training Log Archive: kensr

In the 7 days ending Jun 23, 2020:

activity # timemileskm+mload
  Road Running4 4:35:06 20.28(13:34) 32.64(8:26) 355687.9
  Trail Running2 3:54:06 10.84(21:36) 17.44(13:25) 249686.4
  Bicycling1 3:50:24 13.07(17:38) 21.03(10:57) 312460.8
  O-course Training1 2:47:24 5.74(29:10) 9.24(18:07) 358502.2
  Strength2 2:05:002c375.0
  Roller skiing1 2:00:59 9.75(12:25) 15.69(7:43) 33363.0
  Total8 19:12:59 59.68 96.04 13072c3075.2
averages - weight:159.5lbs

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Tuesday Jun 23, 2020 #

9 AM

O-course Training (Lockdown 2 Bushwack 3hr) 2:01:25 [3] 6.42 km (18:55 / km) +234m 16:00 / km
ahr:89 max:122

Green course at Oak Hill, NH. Had 3 hours allotted for the bushwacks, so didn't push things. Off L going to #4 and that cost 8 min. Ferns out pretty thick.

O-course Training (Lockdown 2+ Bushwack) 45:59 [3] 2.82 km (16:20 / km) +124m 13:23 / km
ahr:98 max:131

Then the Yellow course. This was more straight forward, but still had climb. A little on the hard side for yellow which meant I had to pay attention.

Slightly short of the 3 hour target, but I'll give myself credit for the extra bushwacking yesterday.
C • repeat experience 2
2 PM

Roller skiing (Lockdown 6 Nonbike/run2hr) 2:00:59 [3] 9.75 mi (12:25 / mi) +33m 12:17 / mi
ahr:113 max:132

Down to River Rd for rollerskiing on some nice flat pavement. Only there was no shade at all. Also mid-afternoon since I got a late start this morning picking up the car. And the temp was 90 something rather than the 80's predicted. Sufferfest!

Monday Jun 22, 2020 #

7 AM

Trail Running (Lockdown 1 Run/Trek 3 hr) 3:38:12 [3] 10.19 mi (21:25 / mi) +218m 20:05 / mi
ahr:94 max:130

Stage 1 Lockdown: run mixed with hiking. Route around lake with an added loop of Greens Hill. Stops along way to find geocaches. Some were straightforward, others elusive. Never did find one of them. Good rogaine training.

Well prepared except for bug repellent. Oops, FDF's out in some spots

Bicycling (Lockdown! 4 Off Road Bike) 3:50:24 [2] 13.07 mi (17:38 / mi) +312m 16:25 / mi
ahr:105 max:152 weight:158lbs

Mtn biking. Again around the reservoir, since I was already there. This time I went further north along Stoughton Pond to pick up 2 more geocaches. The second was on foot because the trail was in bad shape. Found the cache near the original 18th milestone for the 1759 Crown Point Road. Came back a different way and the trail petered out in thick marsh vegetation. Then rode over to a simple final point just off a trail and spent a half hour in circles trying to pin it down. Got so the phone was saying I was within 5' and ultimately 2' of the spot. Nothing! Must be long gone? All told, picked up 8 today, 2 more to go. Can't say I'd like to do this in a race. Reminds me of some bingo controls in adventure racing.

Then a ride back along the snowmobile trail as the temp worked up to the 90's.

Sunday Jun 21, 2020 #

8 AM

Road Running warm up/down 34:09 [1] 2.05 mi (16:40 / mi) +53m 15:25 / mi
ahr:99 max:115

With Molly before it got too hot.

Road Running hills 1:14:00 intensity: (32:00 @1) + (14:00 @2) + (28:00 @4) 4.13 mi (17:55 / mi) +162m 15:58 / mi
ahr:103 max:129

Then a hill trial up Rte 11. First wasn't as long as I wanted and extended it up Fletcher Hill Rd. Full sun the whole way, hot. Then again and down thru the woods.
13.35 short, 14.33

Saturday Jun 20, 2020 #

7 AM

Road Running warm up/down 9:34 [1] 0.56 mi (17:05 / mi)
ahr:79 max:92

Road Running 43:06 [3] 3.75 mi (11:30 / mi) +14m 11:22 / mi
ahr:135 max:169

Harder effort along rail trail. One mile hard, quarter relaxed, half mile pickup, another recovery, final mile. Then cool down back to rec center.

Strength (Rec Center) 35:00 [3]
ahr:87 max:120 1c

Leg work.
Hamstring extensions: 5 full
Leg presses: 10 x each 250#, 340#, 430#, 500#, 250#
Deadlifts: 2 x 10 @ 45#
Pull ups: 10

Friday Jun 19, 2020 #

6 AM

Road Running long 1:19:55 [3] 6.79 mi (11:46 / mi) +115m 11:11 / mi
ahr:159 max:176 weight:161lbs

Early (6:00 am) run with Christian. Temp okay, humid, some FDF's on the way back. Pressing on the return to push the pace. Felt good, glad to be done before it gets hot.

Trail Running warm up/down 15:54 [2] 0.65 mi (24:28 / mi) +31m 21:18 / mi
ahr:106 max:137

Cool down on rough trail north of the dam.
4 PM

Note

Finished with overhanging switchback on new ski trail. Still have final grading to do in some areas. Soil very dry and dusty.

Trip to Rainbow Rocks for a dip in the swimming hole.

Wednesday Jun 17, 2020 #

7 AM

Road Running 34:22 [3] 3.0 mi (11:27 / mi) +12m 11:19 / mi
ahr:121 max:138

With Molly on rail trail. A little disruption at the start, then she settled down for a nice run.
4 PM

Strength (Rec Center) 1:30:00 [3]
1c

Warm up and preliminary exercises: 2 x 500 m ski erg, nordic hamstring extension full drop and return x 5, hip flexors, balance, pull downs 20 x 50#.

Then session with trainer: ladders, jumps, dumbbell presses, lateral pulls, squats, lunges, v-ups with 10# ball toss.

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