Training Log Archive: kensrIn the 7 days ending Apr 24, 2022:
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Sunday Apr 24, 2022 #
9 AM
O - competition warm up/down 29:30 [1] 1.31 mi (22:31 / mi) +85m 18:44 / mi
ahr:103 max:120
To start.
O - competition (Black Rock Forest) 1:03:22 [4] 4.44 km (14:16 / km) +137m 12:21 / km
ahr:129 max:146
Two mistakes on this: ran up to the hilltop before 6 and didn't correct to the L enough to hit the control. Missed it on the R and went well past before I looped back. Lost 4 min. Should have run up the shallow reentrant right to it.
On the next control good to the circle and looked for the control at the south end of the barberry in the marsh, and circled that area. Found it south of the barberry and not really in the marsh. Lost another 4 min there.
Rest of the course was straight forward.
On the next control good to the circle and looked for the control at the south end of the barberry in the marsh, and circled that area. Found it south of the barberry and not really in the marsh. Lost another 4 min there.
Rest of the course was straight forward.
Saturday Apr 23, 2022 #
8 AM
Hiking warm up/down 11:36 [1] 0.44 mi (26:22 / mi) +63m 18:17 / mi
ahr:109 max:136
O - competition race (W Pt Black Rock Forest) 1:07:30 [4] 3.54 km (19:04 / km) +158m 15:36 / km
ahr:121 max:144
Scrappy terrain with lots of rock. Number 7 was a joke as I went up the hill just short of it and wandered back for 12 min until I shot a bearing to the previous control and got my position fixed.
4 PM
O - competition race (Trophy Pt) 18:32 [4] 1.88 km (9:51 / km) +26m 9:13 / km
ahr:133 max:158
Sprint -- fun.
Tuesday Apr 19, 2022 #
7 AM
Road Running 59:29 [3] 5.03 mi (11:50 / mi) +27m 11:38 / mi
ahr:160 max:180
Wet run with Joe. Rain and snow overnight. Woke up to plop of snow slopping off roof onto ground. Enough slush to cover ground. Nothing on roads or rail trail. Still light drizzle during run, didn't really notice it. Easy pickup every quarter mile.
Hamstring a little sore afterwards.
Hamstring a little sore afterwards.
Monday Apr 18, 2022 #
2 PM
Strength (Trainer) 1:30:00 [3]
1c
R hamstring sore, so rolled and stretched before workout, including nordic hamstring stretch. Actually ended up feeling pretty good.
Kneeling rows, one arm pull downs, push ups, step downs, squats
Bosu squats
Kneeling rows, one arm pull downs, push ups, step downs, squats
Bosu squats