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Training Log Archive: kensr

In the 7 days ending May 27, 2012:

activity	#	time	miles		km		+m	load
O - competition	5	3:57:14	14.33	(16:33)	23.06	(10:17)	700	846.3
Road Running	2	1:50:59	8.03	(13:49)	12.92	(8:35)	693	330.0
Bicycling	1	1:30:00	20.7	(4:21)	33.31	(2:42)	309	180.0
Track workout	1	42:22	4.5	(9:25)	7.24	(5:51)	6	119.5
O-course Training	1	34:31	1.14	(30:16)	1.84	(18:49)	87	69.0
Strength	1	30:00						90.0
Trail Running	4	27:16	2.04	(13:22)	3.28	(8:18)	7	54.5
Total	10	9:32:22	50.74		81.66		1802	1689.3

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Sunday May 27, 2012 #

9 AM

Trail Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) +3m 9:49 / mi

O - competition race (Cemetery Hill) 32:43 [4] 3.99 km (8:12 / km) +75m 7:30 / km

Long sprint. Hard and fast (for me). With other runners for much of the course -- Katia, Meg, Tom Strat. Fumbled at 9 and lost maybe a minute there. Otherwise, pretty much max.

11 AM

Trail Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)

Trying to get legs a little loosened up.

O - competition race (Mt Tom Medium) 1:42:41 [3] 8.96 km (11:27 / km) +339m 9:38 / km

Slow start up the road. Picked it up once I got into the rolling rocky terrain. Left 3 (34) and headed due E for 100 m before I realized I had blown the bearing. Then around the end of the cliff and back to 4 (44). Came back to finish area again via the road, which was quite fast this time.

Second loop was slow and methodical, until the end. Then I got past 43 and to the last control 39 before I had to turn around and go back. Really wiped at the end of this one.

3 PM

O-course Training 34:31 [2] 1.14 mi (30:16 / mi) +87m 24:28 / mi

Out to pick up 32, 48 and 41.

Event 4 - Cemetery Hill Long Sprint - Splits

Event 5 - Medium AH: Mount Tom - Splits

Saturday May 26, 2012 #

Event: Western Mass 5-Day

10 AM

Trail Running warm up/down 12:16 [2] 0.63 mi (19:28 / mi) +2m 19:17 / mi

O - competition race (WMass 5 day) 34:34 [4] 2.8 km (12:21 / km) +88m 10:40 / km

Middle Green X. Clean run, slight hesitation at 3, thought I had gone far enough, but not quite. Rest of course good.

1 PM

Trail Running warm up/down 5:00 [2] 0.41 mi (12:12 / mi) +2m 12:01 / mi

O - competition race (WMass 5 day) 43:05 [4] 3.7 km (11:38 / km) +170m 9:28 / km

Middle Green X. Came off top to 6 too late and had to go back to control. Then confused on 7, but followed Clint and Bill P in to control with no time lost. Good routes onward including long leg to 12.

5 PM

Road Running warm up/down 6:01 [2] 0.33 mi (18:14 / mi)

O - competition race (WMass 5 day) 24:11 [4] 3.61 km (6:42 / km) +28m 6:27 / km

Long sprint UMass. Picked my way around clean, except I wasn't running fast enough, and I skipped #12 oops.

C • #12 2

Event 1 - Middle Green X - Splits

Event 2 - Middle Green X - Splits

Thursday May 24, 2012 #

Strength 30:00 [3]

Short set 2 x 20 reps
Pullups 2 x 5

Wednesday May 23, 2012 #

6 PM

Track workout warm up/down 25:00 [2] 2.25 mi (11:07 / mi) +2m 11:05 / mi

Track workout tempo (4 x 800) 15:32 [4] 2.0 mi (7:46 / mi) +2m 7:45 / mi

Legs tired from Ascutney, so did 800's at threshold pace.
4.05, 3.45, 3.50, 3.52

Track workout tempo (1 x 400) 1:50 [4] 0.25 mi (7:20 / mi) +2m 7:10 / mi

Forgot to start watch on one set and discovered after a lap; time is estimated.

Tuesday May 22, 2012 #

7 PM

Road Running warm up/down 6:00 [1] 0.5 mi (12:00 / mi)

Road Running hills (Mt Ascutney) 57:00 [4] 3.52 mi (16:12 / mi) +693m 10:03 / mi

Run up auto road with Alex. Well, she was far ahead, but excellent to have company.

Road Running warm up/down 41:58 [2] 3.68 mi (11:24 / mi)

Easy return back down the road.

Monday May 21, 2012 #

4 PM

Bicycling (Williston) 1:30:00 [2] 20.7 mi (4:21 / mi) +309m 4:09 / mi

Easy tour around the area with Dan and Robynn after workshop. First time out this year.

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