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Training Log Archive: kensr

In the 7 days ending Nov 28:

activity # timemileskm+mload
  Road Running4 2:12:04 10.88(12:09) 17.5(7:33) 48307.9
  Strength1 1:30:0090.0
  X-C Skiing1 55:46 6.2(9:00) 9.98(5:35) 24167.3
  Road Race1 32:47 3.11(10:32) 5.01(6:33) 22147.5
  Total6 5:10:37 20.19 32.49 94712.8

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Sunday Nov 28 #

1 PM

Road Running (Craftsbury) 30:00 [3] 5.0 km (6:00 / km)

Biathlon at Craftsbury. Skiing between shooting to stay warm. Good natural snowfall, rolled lots of trails. On top of manmade areas it was good.

Messed around adjusting rear sight on new barrel.

Saturday Nov 27 #

9 AM

Road Running 40:40 [3] 3.0 mi (13:33 / mi) +20m 13:17 / mi

Runwith Molly. She got hassled by a dog named "Donut", so we stopped on the way home and ate a few.

Friday Nov 26 #

2 PM

Strength 1:30:00 [1]

Trimming briars with the sicklebar attachment on the weedwhacker. Heavy swinging. Light rain with snow flurries.

Thursday Nov 25 #

8 AM

Road Running warm up/down 15:23 [1] 1.06 mi (14:31 / mi) +3m 14:24 / mi
ahr:124 max:163

Road Race race 32:47 [4] 3.11 mi (10:32 / mi) +22m 10:19 / mi
ahr:162 max:182

Thanksgiving 5K on rail trail. Worked out well as there weren't too many entries. Strollers, walkers and dogs nicely started in the back. Course is flat and fast.

Legs a little tight from skiing yesterday, but knew that was a price to pay when I skied. Happy with the steady pace and result, even though I'm still looking to get the 5k time back under 30 min.

Road Running warm up/down 11:29 [1] 0.71 mi (16:10 / mi) +3m 15:58 / mi
ahr:115 max:148

Wednesday Nov 24 #

12 PM

X-C Skiing (Craftsbury ) 55:46 [3] 9.98 km (5:35 / km) +24m 5:31 / km
ahr:116 max:152

Up in the area, so swung by to try the short trail segments at Craftsbury. Initially they just had the loop from the base lodge out and around Morrissey's Corner for a half K. Lots of hamster laps! They were grooming down the hill and across the lower field.

Then they opened up that section and across the field and down Lemon's Haunt. Not enough snow to complete the loop past the snow pit and back to the cabins. So it was a U-turn and back. The full route was now 1.7 km and not too bad.

Have run out of summer snow. Need more cold weather to manufacture a new supply.

Got a run tomorrow and cut it after 10k. Nice to be back on skis!

Tuesday Nov 23 #

8 AM

Road Running 34:32 [2] 3.0 mi (11:31 / mi) +23m 11:15 / mi
ahr:154 max:176

Easy run with Joe, loosening up for T-day race. Talked about recent lawsuit we ruled on yesterday.

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