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Training Log Archive: kensr

In the 7 days ending Nov 11, 2018:

activity # timemileskm+mload
  Trail Running2 2:43:59 9.49(17:17) 15.27(10:44) 153434.0
  Road Running2 2:09:55 11.16(11:38) 17.96(7:14) 221452.1
  Strength2 1:45:002c315.0
  O-course Training1 48:43 2.43(20:03) 3.91(12:27) 92194.9
  Total6 7:27:37 23.08 37.14 4662c1396.0
  [1-5]6 7:17:37
averages - weight:165.5lbs

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MoTuWeThFrSaSu

Sunday Nov 11, 2018 #

Note

Results from the Stockville race last weekend.
C • Photos 2
8 AM

Road Running long (Reservoir Rd) 1:36:09 [4] 9.03 mi (10:39 / mi) +158m 10:06 / mi
ahr:146 max:171

Group run at moderate effort. So much easier to hold a pace when you've got company. Brisk head wind going out, sweet on return.
11 AM

Strength (Trainer) 1:10:00 intensity: (10:00 @0) + (30:00 @3) + (30:00 @4)
1c weight:165lbs

Then a session with Adam. Roll, stretch, wgts, battle ropes
Plyo's with ladders, jumps, skater jumps
6 PM

Note

Craftsbury is making snow. Yeah!
C • Osceola opened Sunday 4

Friday Nov 9, 2018 #

11 AM

Trail Running warm up/down 8:09 [2] 0.4 mi (20:22 / mi) +23m 17:20 / mi

O-course Training (Day 2) 48:43 [4] 3.91 km (12:27 / km) +92m 11:09 / km

Rerun of the 2017 brown course with the leaves mostly down. Flowed pretty well, although the map copy I used was a little fuzzy and 1:10, making details hard to decipher. That led to confusion at 7 where I think I cut in too soon. That control is always hard for me to nail down.

Trail Running 49:50 [2] 2.17 mi (22:58 / mi) +131m 19:20 / mi

Went back out to tape a couple controls missing any marker.

Sunday - Brown X - Splits

Wednesday Nov 7, 2018 #

4 PM

Trail Running (Newport) 1:46:00 [3] 6.92 mi (15:19 / mi)
ahr:110 max:125

Ran over to some local ski trails and explored there. Then dropped down to the rail trail and did some more. Strong, gusty wind off Lake Memphremagog.

Legs were stiff this morning, but relaxed this evening for a casual run.

Tuesday Nov 6, 2018 #

6 PM

Strength 35:00 [3]
1c

In the motel exercise room.
Dumbbells for deadlifts, rows, squats, presses, Bulgarian squats, sliders
Flags, lunges, squat jumps

Monday Nov 5, 2018 #

4 PM

Road Running 33:46 [2] 2.13 mi (15:51 / mi) +63m 14:31 / mi
weight:166lbs

Lazy stretch-out. Felt good. A little stiff this morning, fine once I got on the road.

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