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Training Log Archive: kensr

In the 7 days ending May 14, 2018:

	activity	#	time	miles		km		+m		load
	O - competition	1	2:37:24	8.27	(19:02)	13.31	(11:50)	560		532.2
	Strength	3	2:10:00						3c	395.0
	Stairway to Heaven	1	1:41:00	4.5	(22:27)	7.24	(13:57)	448	8c	311.0
	Track workout	2	1:05:54	6.02	(10:57)	9.69	(6:48)	5	2c	191.7
	Road Running	1	28:36	1.94	(14:45)	3.12	(9:10)	24		57.2
	Road Race	1	26:58	3.08	(8:45)	4.96	(5:26)	33		107.9
	Total	7	8:29:52	23.81		38.32		1070	13c	1595.0
averages - weight:164lbs

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Monday May 14, 2018 #

10 AM

Stairway to Heaven hills 1:41:00 4.5 mi (22:27 / mi) +448m 17:09 / mi
ahr:162 max:202 8c

Felt okay after yesterday's run. Wanted some more hill work, so did the trails at home. Planning on 10 x Stairway for about 500 m up. Started slow, but each better as they progressed. Missed timing the first one entirely. After five began to actually run up the hill and on the last, hit it well for a new best of 3:40. But my hip was hurting a little and decided to stop then.

Sunday May 13, 2018 #

Event: 2018 Billygoat XL

10 AM

O - competition race (Billy Goat Blue Mtn) 2:37:24 13.31 km (11:50 / km) +560m 9:46 / km

Good run on a gloomy day. Steady pace, even nav for the first half. Saw Boris and Inara off and on for the first half, then connected and ran together after the swing thru the start/finish on towards 13. Inara shouted regular encouragement (“go faster daddy!”) or whatever it was in Russian. She led very nicely on the messy grind going east to the 20's, despite having to carry Boris the whole way. At that point my glasses were fogged and fuzzy from the rain, and I just hung on. Probably my best Billygoat in quite a while, thanks Team!

Loaded up on bananas afterwards, which the Wall St Journal said last week were natural anti inflammatories as good as ibuprofen (yeah right).

C • Bananas 1

Billy Goat - Splits

Saturday May 12, 2018 #

8 AM

Road Running warm up/down 13:36 [2] 1.0 mi (13:36 / mi) +13m 13:04 / mi
ahr:150 max:178

Road Race race (Grace Cottage 5k) 26:58 [4] 3.08 mi (8:45 / mi) +33m 8:29 / mi
ahr:137 max:193

Cool, low 40's. Great course, gradual up and then back. No camber to road, easy on the knees.

Off current target pace about 30 sec/mi, still working on getting a little faster.
Out 14:30, back 12:29.
10th of 80

Road Running warm up/down 15:00 [2] 0.94 mi (15:57 / mi) +11m 15:25 / mi

Friday May 11, 2018 #

Note

Rest day. Put in a new window.
Grace Cottage 5k tomorrow. Nice course out and back.

Thursday May 10, 2018 #

6 AM

Strength (Exercise class) 50:00 [4]
1c

Tough session with Mallory. Warm up running stairs, then 5 minute circuits of burbees, squats, crunches, step ups, rows, pull ups (8, 8, 5), ropes, side steps, mountain climbers.

Track workout intervals 32:54 [3] 2.44 mi (13:29 / mi) +5m 13:24 / mi
ahr:115 max:155 1c

Warm up then 6 x 200 moderate pacing.
1.18, 1.08, 1.03, 58, 1.00, 52

9 AM

Strength (Exercise class) 45:00 [2]
1c

Not much left for this one.

Wednesday May 9, 2018 #

Note

Briar cutting today with the circular saw on a stick. Good reach to get the blackberry canes off to the sides of the trail.
Aside from that, mostly a rest day.

Tuesday May 8, 2018 #

7 AM

Track workout intervals 33:00 3.58 mi (9:13 / mi)
ahr:157 max:201 1c weight:164lbs

Morning track workout with Joe and 2 others.
5 x 400, 2 x 800, 1 x 200
Used Daniels' training paces 2.02, 4.08 at maybe 90% effort.
2.04, 2.00, 2.04, 2.02, 1.59
4.20, 4.08
50
Woke up with some stiffness, but okay once I got going. Beautiful day: calm, mid 40's, sunny.

9 AM

Strength 35:00 [3]
1c

Class cancelled, so went to the wgt room. Balance, jump rope.
Inclined crunches
Ab roll 5 off toes, 10 w/ 25#, 15 std
Pull ups 12, 10
Smith machine squats 12 reps @ 50#, 70#, 80#
Lunges
Wrist curls 10#
Ankle straps on machine for leg thrusts forward and back 80#, sides 50#

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