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Training Log Archive: kensr

In the 7 days ending Sep 27, 2021:

activity # timemileskm+mload
  Cross Training1 1:45:00 0.1(17:29:34) 0.16(10:52:10)105.0
  Strength2 1:42:242c307.2
  Trail Race2 1:34:09 7.21(13:03) 11.6(8:07) 78376.6
  Track workout1 1:02:24 5.01(12:27) 8.06(7:44) 301c217.2
  Road Running1 1:01:25 4.62(13:18) 7.43(8:16) 13184.3
  Hiking1 40:00 1.0(40:01) 1.61(24:52)40.0
  Trail Running2 30:55 1.85(16:43) 2.98(10:23)61.8
  Stretching1 10:3610.6
  Total8 8:26:53 19.79 31.85 1213c1302.7
averages - weight:162lbs

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Monday Sep 27, 2021 #

8 AM

Track workout intervals 1:02:24 intensity: (37:24 @3) + (20:00 @4) + (5:00 @5) 5.01 mi (12:27 / mi) +30m 12:14 / mi
ahr:127 max:156 1c weight:162lbs

Track off limits due to school, so ran intervals on rail trail. Quarters clearly marked, alternated 10 intervals with 1/4 mile recovery. Aimed for 10 min pace, okay for half, rest drifted up towards 11 and 12 min/mi. Felt good towards end once I remembered running faster is easier than jogging your body up and down.
2 PM

Strength (Trainer ) 1:07:00 [3]
1c

Logged in the morning run and then realized I had a session with Adam this afternoon. Went in tired, but worked ok.
4 sets squats, 5 sets leg presses and quad eccentrics.
8 pull ups, 2 sets 5 chin ups with knee raises
4 PM

Hiking 40:00 [1] 1.0 mi (40:01 / mi)

Hike around ski trails with Ruthie and Molly. Tired at this point so took it slow, doing some briar clipping.

Sunday Sep 26, 2021 #

Event: Hudson Highlander
 
9 AM

Trail Running warm up/down 12:55 [2] 0.75 mi (17:13 / mi)
ahr:114 max:157

Trail Race race (Craftsbury biathlon) 59:01 [4] 4.46 mi (13:14 / mi) +42m 12:51 / mi
ahr:153 max:177

Longer mass start sprint race. Shooting faster -- good; erratic shooting -- bad. PPSS 2 / 5 / 2 / 5. Times shooting 1.02, 1.05, 57, 42. Each miss was a 75 m penalty loop for about 30 sec.
Lots of good discussion with Carson afterwards about technique and rifle setup for consistent results.
C • faster 2

Saturday Sep 25, 2021 #

9 AM

Trail Running warm up/down 18:00 [2] 1.1 mi (16:22 / mi)

10 AM

Trail Race race (Craftsbury biathlon) 35:08 [4] 2.75 mi (12:46 / mi) +35m 12:17 / mi
ahr:149 max:173

Sprint race. Uneasy about this as I’m still getting past the tick stuff. Prone missed 3, surprised as zero went well. Had my glasses fog on standing, so shooting a bit blind there. Also missed 3. Felt okay overall, but certainly missing speed.
Shooting was 1.20 prone, 55 sec standing
4 PM

Cross Training race (Craftsbury biathlon) 1:45:00 [1] 0.1 mi (17:29:34 / mi)

Target shootout. 5 shooting drills competing on speed and precision. These were tough, but are great for followup training exercises (just not all at once).

Drill 1 - 10 shots prone and 10 standing, scored on precision paper targets
Drill 2 - 1 shot setups for time prone, shoot until you hit 5 metal targets. After each shot you get up, harness the rifle, step off the mat, and then reverse to get back in position for another shot. Doesn't matter how many misses, it just uses up time. Lots of pressure on this one.
Drill 3 - same as 2 except in standing position.
Drill 4 - 10 shots prone and 10 standing on metal for time, misses add 10 sec.
Drill 5 - on metal, no time, 20 shots prone, 20 standing, and 10 standing against prone (small) targets. Points for every hit.

Pretty well exhausted by the end of this. Used up lots of ammo. Quite a challenge. The GRP shooters did impressively well; me not so.

Friday Sep 24, 2021 #

Event: US Running Biathlon Championships
 

Tuesday Sep 21, 2021 #

7 AM

Stretching warm up/down 10:36 [1]
ahr:77 max:103

Mobilization part of Ballista. Easy stretches.

Road Running 1:01:25 [3] 4.62 mi (13:18 / mi) +13m 13:11 / mi
ahr:130 max:165

Good morning run.

Strength (Rec Center) 35:24 [3]
ahr:87 max:124 1c

Right into a strength session. Rest of Ballista. Ab roll. Pull ups. Ski erg. Monster walks and skaters with heavy band.

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