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Attackpoint AR - performance and training tools for adventure athletes

Training Log: kensr

In the last 7 days:

activity # timemileskm+mload
  O - competition2 2:33:39 5.71(26:54) 9.19(16:43) 319536.6
  Road Running3 1:42:08 6.99(14:37) 11.25(9:05) 116282.2
  Strength1 1:31:001c273.0
  Trail Running2 41:02 1.93(21:16) 3.11(13:13) 10388.0
  Track workout1 16:50 1.77(9:29) 2.86(5:54) 21c62.8
  Total6 6:44:39 16.4 26.4 5402c1242.5
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SaSuMoTuWeThFr

Friday Apr 19 #

3 PM

Road Running 31:32 [3] 2.08 mi (15:10 / mi) +62m 13:53 / mi

Easy run while sap was boiling.

Pulled all the taps from the maple trees, the tank and vacuum pump, left all the lines in place for the summer. Collected just under 800 gal of sap from 30 trees this year. Ran 80 gal of that thru reverse osmosis and boiled it to about 2 gal of syrup. Sold the balance of the sap.
C • Sweet! 2

Wednesday Apr 17 #

6 AM

Road Running warm up/down (Chester track) 13:17 intensity: (18 @2) + (2:55 @3) + (6:22 @4) + (3:42 @5) 1.01 mi (13:09 / mi) +2m 13:04 / mi
ahr:139 max:166

Moderate interval workout. 200's, 400's then maybe 600.
Concerned about after effect of strength workout yesterday, but no tightness or other issues.

Track workout intervals 58 intensity: (14 @3) + (23 @4) + (21 @5) 0.12 mi (8:04 / mi)
ahr:140 max:151 1c

Track workout intervals 57 intensity: (14 @4) + (43 @5) 0.12 mi (7:36 / mi)
ahr:153 max:160

Track workout intervals 2:09 intensity: (43 @3) + (1:26 @4) 0.25 mi (8:36 / mi)
ahr:132 max:138

Track workout 2:10 intensity: (25 @2) + (1:13 @3) + (32 @4) 0.25 mi (8:40 / mi)
ahr:122 max:139

Fading after 300 m. Forget the 600's today.

Track workout intervals 51 intensity: (22 @2) + (29 @3) 0.12 mi (6:48 / mi)
ahr:114 max:122

Little faster now.

Track workout intervals 52 intensity: (39 @3) + (13 @4) 0.12 mi (6:56 / mi) +2m 6:40 / mi
ahr:126 max:133

Track workout warm up/down 8:00 intensity: (45 @3) + (7:15 @4) 0.66 mi (12:07 / mi)
ahr:136 max:145

Track workout intervals 53 [4] 0.12 mi (7:22 / mi)

Missed timing this one before the cool down.

Tuesday Apr 16 #

3 PM

Strength (Trainer ) 1:31:00 [3]
1c

Mixed workout with stretching, strength and plyos.
Loaded up the sled to 180# and pushed and pulled 10 laps.

Monday Apr 15 #

3 PM

Road Running warm up/down 7:11 intensity: (3:36 @1) + (2:49 @2) + (46 @3) 0.43 mi (16:42 / mi) +8m 15:50 / mi
ahr:94 max:106

Road Running warm up/down 6:12 intensity: (5 @1) + (6:07 @2) 0.39 mi (15:53 / mi)
ahr:107 max:113

This was after the course run.

Road Running 43:56 intensity: (39 @1) + (21:59 @2) + (19:22 @3) + (1:56 @4) 3.08 mi (14:16 / mi) +45m 13:39 / mi
ahr:115 max:145

Checking out the route for a 5k in June.

Sunday Apr 14 #

10 AM

Trail Running warm up/down 12:29 intensity: (6:39 @1) + (4:54 @2) + (56 @3) 0.33 mi (37:50 / mi) +43m 27:01 / mi
ahr:100 max:119

O - competition race (W Point) 1:14:01 intensity: (13 @1) + (3:41 @2) + (34:41 @3) + (35:26 @4) 2.95 mi (25:05 / mi) +107m 22:33 / mi
ahr:129 max:144

Brown X. More into the map today. Couple weak legs.

Brown X - Splits

Saturday Apr 13 #

Event: West Point 44th NRE
 
9 AM

Trail Running warm up/down 28:33 intensity: (4:24 @1) + (15:28 @2) + (3:24 @3) + (3:14 @4) + (2:03 @5) 1.6 mi (17:51 / mi) +61m 15:58 / mi
ahr:113 max:157

O - competition race (West Point brown X) 1:19:38 intensity: (3:06 @2) + (29:15 @3) + (47:10 @4) + (7 @5) 4.44 km (17:56 / km) +212m 14:28 / km
ahr:130 max:149

Camp Shea. Back to do battle with W Point maps and terrain. Always have trouble determining which boulders and cliffs are mapped and worthy to use for navigation. Challenge started right with the first leg where the trail marked on the map didn’t remotely exist on the ground. I headed diagonally up the hillside towards the saddle in the ridge line. That heading got me close and above the control and spotted the feature. On the right line to 2, but didn’t go far enough and backtracked a little before figuring it out. 3 and 4 were okay. Took the left route around the hill to 5 and that was thicker than expected. Down to 6 and up to 7, both easy. Then a mash behind Phil to 8 and 9 and in. Didn’t feel like a great run but was 2nd in the class. Lots of lost time out there.

Brown-X - Splits

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Training Targets

Apr 1–30 (30d)
April
Total [1-5]40:00:00
actual:16:08:5340%
projected:25:29:4963%
Hiking
+ O - competition
+ O-course Training
+ Off Trail Running
+ Road Race
+ Road Running
+ Track workout
+ Trail Running [1-5]		50mi
actual:33.6mi67%
projected:53.1mi106%
Strength [1-5]8c
actual:4c50%
projected:6c75%
Track workout [1-5]3c
actual:1c33%
projected:2c66%

Jan 1 – Dec 31 (366d)
New year, new goals!
Total [1-5]450:00:00
actual:117:43:4926%
projected:391:43:1587%
Hiking
+ O - competition
+ O-course Training
+ Off Trail Running
+ Road Race
+ Road Running
+ Track workout
+ Trail Race
+ Trail Running [1-5]		700mi
actual:118.8mi16%
projected:395.3mi56%
Strength [1-5]65c
actual:27c41%
projected:90c138%
Track workout [1-5]20c
actual:2c10%
projected:7c35%
Classic Ski
+ Skate Ski 		700km
actual:315km44%
projected:1048.1km149%

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