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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending Nov 6, 2022:

activity # timemileskm+m
  Trail running4 3:45:36 19.9(11:20) 32.03(7:03) 680
  Running3 3:12:20 21.35(9:01) 34.36(5:36) 635
  Rollerskiing1 1:01:10 10.9(5:37) 17.54(3:29) 193
  Strength2 33:36
  Drills2 11:09 0.64(17:25) 1.03(10:50) 2
  Total9 8:43:51 52.79 84.96 1511
  [1-5]8 8:06:37

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MoTuWeThFrSaSu

Sunday Nov 6, 2022 #

7 AM

Trail running 1:43:40 intensity: (1:08 @0) + (27:20 @1) + (1:15:12 @2) 8.55 mi (12:07 / mi) +366m 10:42 / mi
ahr:129 max:149

Can't believe the temps! It was 66 deg at (new) 7:30am! So T-shirt and shorts it was...

Easy distance, making sure not to twist an ankle with all the leaves. Saw no one else out on the trails, but did see three people paddling on Anderson Pond though!
C • Warm 4

Saturday Nov 5, 2022 #

4 PM

Running 14:07 intensity: (21 @0) + (3:37 @1) + (9:28 @2) + (41 @3) 1.65 mi (8:33 / mi)
ahr:132 max:151

Drills 58 intensity: (18 @0) + (40 @1) 0.08 mi (12:04 / mi)
ahr:96 max:106

Well, at least got a decent warm-up in, but not enough time for a full set of drills...

Running 19:02 intensity: (18 @0) + (31 @1) + (48 @2) + (14 @3) + (5:22 @4) + (11:49 @5) 3.1 mi (6:08 / mi) +73m 5:43 / mi
ahr:166 max:176

Eastman's Go-Glo 5k around the golf course roads.

Very pleased with this! A high school boy and girl took it too speedily off the line, but I pulled ahead of them within the first half mile and then led the rest of the way. For the downhill first mile (run in 5:33) I could still hear people behind me, but I felt strong for the really quite uphill next mile and then didn't sense anyone nearby.

So glad I previewed the course, it would have been rough to not know those hills were coming!

With about 1/3 mile to go, the course doubles back on itself and I could tell that the chasing set of guys weren't going to be able to get me. Comforting, but I still pushed up the final hill to the golf course building and was psyched to see times under 19 as I approached. Looks like I was just over, but at least AP's elevation correction of 73m would give a 5:43/mi pace or 17:46/5k, which seems quite speedy - I was guessing more mid to lowish 18 minutes would have been able to happen today on a flat course.
C • Wow! Nice work! And, very c... 3

Running 10:28 intensity: (32 @1) + (7:04 @2) + (2:52 @3) 1.19 mi (8:49 / mi) +11m 8:34 / mi
ahr:141 max:154

Friday Nov 4, 2022 #

2 PM

Trail running 48:34 intensity: (8 @0) + (2:40 @1) + (45:46 @2) 4.18 mi (11:37 / mi) +67m 11:04 / mi
ahr:134 max:149 shoes: Inov8 Oroc 290 Ultras

Very easy, did this in my O shoes to just stay used to them. More keeping up ankle strength than anything else. Had a slight headache, maybe body reacting to morning's flu vaccine.

But, *very* surprisingly, someone had leaf-blown the entire section of trail from East Cove to North Cove. !

Thursday Nov 3, 2022 #

9 AM

Strength 17:13 [0]
ahr:70 max:85

Whoops! Yesterday's core didn't happen, so snuck in today!

Slight progressions: 5 leg lifts on side planks, 5 each side leg lifts from back bridge, 13 knee push ups
12 PM

Rollerskiing 1:01:10 intensity: (43 @0) + (18:47 @1) + (31:56 @2) + (6:44 @3) + (3:00 @4) 10.9 mi (5:37 / mi) +193m 5:19 / mi
ahr:133 max:165

Skating rollerski intervals - 5 x 4 min with first three min L3 and fourth L4. Felt pretty good, have done enough rollerski to be not totally uncoordinated when I try to go faster!

Wednesday Nov 2, 2022 #

10 AM

Running 1:40:08 intensity: (12 @0) + (27:24 @1) + (1:11:30 @2) + (1:02 @3) 10.27 mi (9:45 / mi) +306m 8:55 / mi
ahr:131 max:152 shoes: HOKA Challenger ATR 6

Chill weekday distance run. Some trails, but majority roads. Went over to golf course land to preview the 5k course for Saturday - it definitely has a downhill first mile, which is good to know about, and a really steep hill about 1.25 mi in. Mostly it's on the dirt roads, but a bit of pavement too. Footing shouldn't need grip really, so will probably just wear my old Asics, they are lighter than the HOKAs.

Tuesday Nov 1, 2022 #

Note

Added November training goals. After LA Nationals, switching to more ski training. Have just inched up the volume, because hopefully switching to more roller skiing/less impact lets that happen. Not sure I really look forward to 8h of rollerskiiing this month, but it is a good way to get ready for skiing. Hopefully I can catch some club skis with Ford Sayre to make it less boring...

Drills to include more ski-specific work too, and strength should as well.

---
Draft Plan:

Wed: Core, Longish run
Thurs: Rollerski intervals
Fri: Easy run, Core
Sat: Glo Glo 5k here in Eastman
Sun: would love to get out on Dartmouth College map to remember sprinting...
Mon: Rollerski/run
Tues: Running intervals
Wed: Longish run
Thurs: Easy rxc in morning, travel
Fri: Sprint
Sat: Middle
Sun: Long
C • Training 2
11 AM

Trail running 11:56 intensity: (5:07 @1) + (6:49 @2) 1.21 mi (9:52 / mi) +43m 8:53 / mi
ahr:125 max:142 shoes: HOKA Challenger ATR 6

Warm up. Warmer out than I expected!

Drills 10:11 intensity: (8:07 @1) + (2:04 @2) 0.56 mi (18:11 / mi) +2m 18:00 / mi
ahr:113 max:132 shoes: HOKA Challenger ATR 6

Normal running drills x 3

Running 48:35 intensity: (27:49 @1) + (18:32 @2) + (1:28 @3) + (46 @4) 5.14 mi (9:27 / mi) +245m 8:14 / mi
ahr:123 max:169

Hills, hills, hills!

3 x Hickory Overlook
3 x Catamount (L, R, L)
3 x Fox Run

Hard work, felt more powerful than last time I did these.

HR is not reading right though, for sure.

Monday Oct 31, 2022 #

11 AM

Trail running 1:01:26 intensity: (33 @0) + (15:08 @1) + (45:45 @2) 5.96 mi (10:18 / mi) +205m 9:19 / mi
ahr:129 max:145

Trails are definitely wetter, but can still spring from rock to rock over the puddles, if I pay attention!
4 PM

Strength 16:23 intensity: (16:20 @0) + (3 @3)
ahr:68 max:88

Core with Martin 'helping'. At least I got it in!

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