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Training Log Archive: kensr

In the 7 days ending Sep 20, 2009:

activity # timemileskm+mload
  O - competition2 3:12:56 11.37(16:58) 18.3(10:33)964.3
  Road Running3 1:53:45 12.5(9:06) 20.12(5:39)334.3
  Trail Running2 58:00 4.0(14:30) 6.44(9:01)149.0
  Bicycling1 28:00 2.2(12:44) 3.54(7:54)84.0
  Total5 6:32:41 30.07(13:03) 48.4(8:07)1531.6

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Sunday Sep 20, 2009 #

Road Running warm up/down (ROC A meet) 7:00 [2] 0.5 mi (14:00 / mi)

O - competition race (ROC A meet) 2:08:51 [4] 11.0 km (11:43 / km)

Long champs, 10.3 km nominal. Today started 2 min behind Walter, so went out hard to see if I could catch him. He was not having a good day, and I caught him going to #2. Kept pushing entire run; felt good despite Saturday's workout.

Not focused tight enough on the marsh area of #3 and 4, and lost 5 min on each. Wet weather had added some bonus marshes in the woods, and misread the features. Also hit #6 before #5, but sprinted between the two and probably didn't lose much time. Took the straight line from #10 to 11, but the white was kind of slow and may not have been better than the longer road route.

Ended up 4th; too much lost on the marshes.

Note

Very enjoyable weekend. Highlighted by the CSU crew staying with Alex and her really fine parents. Can't wait to see my new Birkie training program.

Saturday Sep 19, 2009 #

Trail Running warm up/down (ROC A meet) 25:00 [2] 2.0 mi (12:30 / mi)

O - competition race (ROC A meet) 25:43 [5] 3.2 km (8:02 / km)

Sprint champs. 2.2 km nominal. Quick running, but 5 min search on #12 blew the race. Missed opening into green with pine tree, looped around and relocated off trail. Nice course, however.

O - competition race (ROC A meet) 38:22 [5] 4.1 km (9:21 / km)

Middle distance, 3.6 km nominal. Little rough at start, hesitant on first two and got caught in green going to #4. Walter Siegenthaler caught up from 2 min back. Determined not to let him get ahead, and ran very hard for the rest of the course. 3rd.

Thursday Sep 17, 2009 #

Road Running (Chester) 51:45 [3] 6.0 mi (8:38 / mi)

Cool, sun below trees, feeling chilly. Felt good and ran easy with fartlek intervals.

Wednesday Sep 16, 2009 #

Road Running (Chester) 55:00 [3] 6.0 mi (9:10 / mi)

Felt good running, but a little stiff.

Monday Sep 14, 2009 #

Bicycling (Kingdom Valley Trails) 28:00 [3] 2.2 mi (12:44 / mi)

Lap around most of the trails chasing Casey. Doing some AR training. Oops, too late for that!

Trail Running (Kingdom Valley Trails) 33:00 [3] 2.0 mi (16:30 / mi)

Ran exact same route, but it came up 10% shorter. And time was 10% longer. Must be a space/time anomaly.

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