Training Log Archive: kensrIn the 7 days ending Oct 18, 2010:
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Sunday Oct 17, 2010 #
10 AM
O - competition race (Moreau) 1:16:05 [4] 6.52 km (11:40 / km) +114m 10:44 / km
More cautious than yesterday after wasting much time at the finish. Pretty methodical throughout, at the price of some speed. One error on the short leg to #7. Drifted R and stayed on the ridge to the trail 150m past; 4 min lost.
12 PM
Roller skiing 49:53 [2] 5.52 mi (9:02 / mi)
In the park around the lake. Working on drills from yesterday. Lots of pine needles, but good workout; came back with all my skin in place.
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