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Training Log Archive: kensr

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Road Running2 1:44:10 8.73(11:56) 14.05(7:25) 58312.5
  O-course Training1 1:41:53 3.78(26:57) 6.08(16:45) 258458.5
  Strength1 1:20:001c200.0
  Cross Training1 1:00:00
  Roller skiing1 51:08 5.09(10:03) 8.19(6:15) 30153.4
  Trail Running2 37:42 1.74(21:40) 2.8(13:28) 2355.4
  Total7 7:14:53 19.34 31.12 3701c1179.8
  [1-5]6 6:14:53

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Sunday Sep 27 #

7 AM

Road Running 1:12:32 [3] 6.23 mi (11:39 / mi) +24m 11:30 / mi
ahr:144 max:172

Run with Joe and Christian. Warm, but muggy. Pretty along the river.
1 PM

Trail Running (Craftsbury) 20:00 [1] 1.0 mi (20:00 / mi)
ahr:99 max:110

Short laps during 2 hours of biathlon training. No roller skiing, just running and shooting.

Friday Sep 25 #

Note

Colors are getting really bright, lots of orange and reds. Best I've seen around home in the past decade. Guess the secret is to have no rain in August and September and then a couple sharp frosts and no wind knocking down the leaves.

9 AM

Trail Running warm up/down 12:51 [2] 0.49 mi (26:13 / mi) +23m 22:50 / mi
ahr:95 max:115

O-course Training (Burnt Mtn) 1:41:53 [4] 6.08 km (16:45 / km) +258m 13:49 / km
ahr:118 max:154

Ran the Red course at Burnt Mtn. Classified this as a rerun since I tried it a month ago and spent over an hour last time locating and rehanging #8, which had fallen loose into the rocks.

Minor time losses: Couple minutes on #3 hesitating at the end. Another 2 on #5 where I ran trails inefficiently. Missed #6 on the first pass and looped back. Descending to #7 went left a little, hesitated about position and lost a couple minutes. Just slow and careful going to #8. Relaxing towards the end, right on #13 just a little and left on #14 and had to search for 2 minutes.

Pretty good considering the challenging terrain. Felt fine for the first hour and then tired on the long climb to #10.

Trail Running warm up/down 4:51 [2] 0.25 mi (19:25 / mi)
ahr:112 max:122

Thursday Sep 24 #

9 AM

Strength (Trainer) 1:20:00 intensity: (10:00 @1) + (20:00 @2) + (50:00 @3)
1c

Stretching then warm up mobility exercises. Ski erg 500 m. Skip rope. Squats, lunges.

Ladder drills, plyos and jumps with Adam. RDL's, hollow body, superman, assisted pullups.

Working on a few moves for biathlon: popping up from prone, shoulder mobility, wrist range of motion. Wrist better but does not want to flex into position for rifle forestock.

Good energy for session. Body soreness pretty much gone from crash.

Wednesday Sep 23 #

7 AM

Road Running 31:38 [3] 2.5 mi (12:39 / mi) +34m 12:08 / mi
ahr:141 max:165

Loop with Ruthie.

Tuesday Sep 22 #

11 AM

Roller skiing (Rail trail) 51:08 [3] 5.09 mi (10:03 / mi) +30m 9:52 / mi
ahr:119 max:143

Monday Sep 21 #

Cross Training 1:00:00 [0]

Chainsawing 8" ash tree beaver had dropped onto the highway. That's in addition to two 5" ones across our driveway in the past few weeks. This guy is really stocking up for the winter. Except I took the main trunks for firewood.

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