Training Log Archive: kensrIn the 7 days ending Oct 16, 2010:
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Saturday Oct 16, 2010 #
O - competition warm up/down 13:00 [1] 1.0 mi (13:00 / mi)
11 AM
O - competition race (Moreau State Park) 1:18:04 [4] 6.5 km (12:01 / km)
Green X, nominal 5.5 km. Started in right direction on #1, but looked for control too soon and wasted a minute before I moved on to the right area. Then ran smooth thru #9, thhen cranked up the speed because it was downhill and close to the finish. Figured those are usually trivial, so needless to say botched #10 too low and then around it over the top. Did a relocation, but still looped below it. Lost 3-4 min on each of those.
So lost a lot by dropping my guard at the end; guess it's not over until you trip over the finish control.
So lost a lot by dropping my guard at the end; guess it's not over until you trip over the finish control.
3 PM
Roller skiing (Moreau) 1:00:03 [2] 4.85 mi (12:23 / mi)
Training session with Alex. Nice work on V1 hills and some double poling. Good technique progress.
Thursday Oct 14, 2010 #
4 PM
Track workout 20:00 2.74 mi (7:18 / mi) +4m 7:16 / mi
Short pacing workout. Warmup/cooldown.
4x 200 @ 47, 42, 44, 45
4x 200 @ 47, 42, 44, 45
C • Snow 2
Wednesday Oct 13, 2010 #
Cross Training 1:00:00 [2]
Couple hours digging drainage ditch and backfilling in front of new barn. Hard on back.
Tuesday Oct 12, 2010 #
10 PM
Strength 10:00 [3]
Pushups 30/20
Situps 50,50
Balance
Situps 50,50
Balance
Monday Oct 11, 2010 #
2 PM
Trail Running (Root Beer Ridge) 1:10:04 [3] 4.89 mi (14:20 / mi) +256m 12:19 / mi
weight:162lbs
Wasn't sure about this, as I pinched a nerve or something Friday roller skiing and it tweaks every time I shoot my L leg off to the side. A little hesitant yesterday, but okay so i decided to give the beautiful day a try.
Actually hit the ridge hard right from the start and waited for some pain. But okay, so kept going. 35.48 to top; hit some swampy areas on the way down.
Knocked almost 11 min off last time; halfway to goal of one hour flat.
Actually hit the ridge hard right from the start and waited for some pain. But okay, so kept going. 35.48 to top; hit some swampy areas on the way down.
Knocked almost 11 min off last time; halfway to goal of one hour flat.
Sunday Oct 10, 2010 #
3 PM
Trail Running (Windmill Ridge) 2:20:06 [2] 8.59 mi (16:19 / mi) +498m 13:49 / mi
Parked at other end this time and ran CW up and along ridge. Replaced the toy compass with a real one, so was able to accurately navigate the mile beak in the trail mid-way.