Training Log Archive: kensrIn the 7 days ending Oct 21, 2019:
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Sunday Oct 20, 2019 #
10 AM
Trail Running warm up/down 8:00 [2] 0.42 mi (19:03 / mi) +5m 18:19 / mi
ahr:88 max:121
O - competition race (Gunstock) 46:36 [4] 3.67 km (12:42 / km) +188m 10:06 / km
ahr:134 max:162
Much better today. Started on the nordic trails; have skied them so I know the general lay of the land. Not too fast up the trail to 1, was figuring route to 2. Went up around ski trail to pick up foot trail, couldn't see it so bushwacked across contour to control. Straight lined to 3, right past tip of stone wall, moved thru marsh with no problem.
Then went up trail opposite control and ran along ski trail to reentrant, popped up to bend on trail above and then on to control. Got passed by Jeff going to 5, he went left of little hilltop and I went to right. Lot of work going up and across hillside. Seemed to have lost time going to 6, but no istakes just slow. Fast running down to 7, which looks totally like a 4 on my map, and over to 8. That was a little tricky buried in tall grass. Almost went past, but I knew where I was so looked left and saw it. Then down and in.
Felt good and actually pushed the running on the trail portions. Made up a lot of time, but not enough to knock Jim out of 3rd place for the weekend.
Then went up trail opposite control and ran along ski trail to reentrant, popped up to bend on trail above and then on to control. Got passed by Jeff going to 5, he went left of little hilltop and I went to right. Lot of work going up and across hillside. Seemed to have lost time going to 6, but no istakes just slow. Fast running down to 7, which looks totally like a 4 on my map, and over to 8. That was a little tricky buried in tall grass. Almost went past, but I knew where I was so looked left and saw it. Then down and in.
Felt good and actually pushed the running on the trail portions. Made up a lot of time, but not enough to knock Jim out of 3rd place for the weekend.
Saturday Oct 19, 2019 #
9 AM
Trail Running warm up/down 9:25 [2] 0.36 mi (26:10 / mi) +38m 19:42 / mi
ahr:116 max:142
O - competition race (Gunstock) 1:01:24 [4] 4.2 km (14:37 / km) +169m 12:10 / km
ahr:140 max:160
Masters Nationals
Series of mistakes: went R on 1 and had to cross extra forest, attacked 5 from R and above and added distance. Then went across to 6 too low and over corrected and had to drop back down. Likely 10 min total.
GPS track cut short by several minutes and a half km.
Series of mistakes: went R on 1 and had to cross extra forest, attacked 5 from R and above and added distance. Then went across to 6 too low and over corrected and had to drop back down. Likely 10 min total.
GPS track cut short by several minutes and a half km.
Thursday Oct 17, 2019 #
3 PM
Strength (Rec Center) 40:00 [3]
1c
Some stretching, then ski erg 500m, elliptical 10 min
Pull ups 10, lat pull downs 7 @ 140#, wgt stack pulls 10 @ 40# each
Bosu ball
Step ups 18" x 20
Then stretching and water running in the therapy pool for 15 min (not logged)
Pull ups 10, lat pull downs 7 @ 140#, wgt stack pulls 10 @ 40# each
Bosu ball
Step ups 18" x 20
Then stretching and water running in the therapy pool for 15 min (not logged)
Tuesday Oct 15, 2019 #
10 AM
Road Running 35:47 [3] 3.01 mi (11:53 / mi) +20m 11:39 / mi
ahr:158 max:175
Run with Molly. Several quick pauses for sniffs. It took a mile or so and then my legs felt tired from the weekend.
[Stockville] Ran the good sections of trail Sat and more Sunday. Used a light AR pack 1-1/2#, summer bag same wgt plus a minipad 1/2#, about a pound of clothes and the same for reqd raingear, maybe 2# for day and half of food, heavy duty headlamp 2# and 4# water and 1/2# for filter. All told about 14#; less on Sunday as the food was gone and carried less water. Easy to run with 10#, the extra on day one was noticeable. Next summer will be hiking multiple days on the LT and will target 20# total vs 34# this year.
[Stockville] Ran the good sections of trail Sat and more Sunday. Used a light AR pack 1-1/2#, summer bag same wgt plus a minipad 1/2#, about a pound of clothes and the same for reqd raingear, maybe 2# for day and half of food, heavy duty headlamp 2# and 4# water and 1/2# for filter. All told about 14#; less on Sunday as the food was gone and carried less water. Easy to run with 10#, the extra on day one was noticeable. Next summer will be hiking multiple days on the LT and will target 20# total vs 34# this year.