Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 16 days ending Jul 31, 2020:

	activity	#	time	miles		km		+m		load
	Road Running	3	3:58:56	19.3	(12:23)	31.06	(7:42)	135		716.8
	Strength	3	3:25:45						3c	617.3
	Trail Running	3	2:38:47	9.83	(16:10)	15.81	(10:03)	257		67.1
	O-course Training	1	1:28:22	2.92	(30:16)	4.7	(18:48)	201		265.1
	Track workout	3	1:26:43	8.6	(10:05)	13.84	(6:16)	9	2c	255.7
	Hiking	1	20:00	1.0	(20:00)	1.61	(12:26)			20.0
	Roller skiing	1	16:46	1.66	(10:06)	2.67	(6:16)	6		33.5
	Total	13	13:35:19	43.3		69.69		609	5c	1975.5
	[1-5]	12	11:30:05
averages - weight:160lbs

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Friday Jul 31, 2020 #

8 PM

Hiking 20:00 [1] 1.0 mi (20:00 / mi)

Hike hotel to Wendy's for dinner.
Pushups 10,15; squats, lunges

Thursday Jul 30, 2020 #

6 AM

Trail Running (Kingdom Valley) 24:51 [2] 1.06 mi (23:27 / mi) +81m 18:56 / mi
ahr:98 max:107

Road run with Molly, but she didn't want to go that way, so we ran the trails instead.

Wednesday Jul 29, 2020 #

Event: 18th World Rogaining Championships

Tuesday Jul 28, 2020 #

11 AM

Strength (Rec Center) 1:17:41 [3]
ahr:77 max:123 1c

Training with Adam. Ladders, plyos, jumps, lifting.

Monday Jul 27, 2020 #

7 AM

Track workout (Chester HS) 34:56 3.77 mi (9:16 / mi) +1m 9:16 / mi
ahr:125 max:156 1c weight:159lbs

Tuesday at the track Monday. Sunny and warm, humid. Felt pretty good, but was melting by the end. Pyramid 200/400/600/800 and back down.
50
1.56
3.05
4.28
4.20
3.08
1.56
50

8 AM

Track workout warm up/down 7:37 [2] 0.5 mi (15:18 / mi) +1m 15:12 / mi
ahr:121 max:141

Sunday Jul 26, 2020 #

4 PM

Roller skiing (Craftsbury) 16:46 [2] 1.66 mi (10:06 / mi) +6m 9:59 / mi
ahr:113 max:148

Roller skiing on the new track at the end of 2 hours of biathlon range work. Perfect asphalt and rolling grades. Just did the nearby loops and didn't have time for Lemon's or Dennis'.

C • oooh 6

Saturday Jul 25, 2020 #

6 AM

Road Running 1:12:41 [3] 6.3 mi (11:32 / mi) +33m 11:21 / mi
ahr:139 max:165

Early (6am) run with Christian. Cool, but humid so my glasses kept fogging. Should have used my contacts.

Friday Jul 24, 2020 #

8 AM

Trail Running warm up/down 4:38 [2] 0.25 mi (18:33 / mi)
ahr:96 max:108

O-course Training (Burnt Mtn) 1:28:22 [3] 4.7 km (18:48 / km) +201m 15:30 / km
ahr:111 max:134

Green course at Burnt Mtn. Ran well, eliminated the mistakes I made last week on the duplicate legs that were on the brown course. Paid close attention to features and precise compass bearings, rather than just running fast. Came up over the hill on the 800 m leg to 7 and was right on target. Same with 9 where I had issues last time.

Had the map at 1:7500 for practice at that scale. Easier to read, except the contours became a little fuzzy. Next time, red course. Again overlap although additional controls interspersed on some legs.

Trail Running warm up/down 4:04 [2] 0.21 mi (19:22 / mi) +19m 15:07 / mi
ahr:103 max:112

Thursday Jul 23, 2020 #

8 AM

Trail Running 2:05:14 [0] 8.31 mi (15:05 / mi) +157m 14:15 / mi
ahr:104 max:131

Humid, muggy, some drizzle. Air thick. Okay in the woods, but overall work.

Wednesday Jul 22, 2020 #

7 AM

Note

Planned for an early run on the Burnt Mtn green course after some lab tests. The doc screwed up the coding and medicare might not cover some of the lab cost, so they had me sign for it while they try to fix the coding. If I get the bill at the stated list price of close to $1k, that's not getting paid since it was their fault to begin with; looking forward to a fun fight on that one.

By the time the lab got done it was raining hard, so no woods for me today. Going back to tearing up the dining room floor.

C • coding 3

Tuesday Jul 21, 2020 #

6 AM

Track workout warm up/down 6:31 [2] 0.58 mi (11:14 / mi)
ahr:132 max:143

Track workout (Springfield HS) 8:58 [4] 1.0 mi (8:58 / mi)
ahr:146 max:156 1c

Tuesday track with Christian in Springfield this week. 3 x 1 mile.

Track workout 10:38 [4] 1.0 mi (10:38 / mi)
ahr:139 max:149

Track workout 9:27 [4] 1.0 mi (9:27 / mi)
ahr:139 max:150

Track workout 44 [5] 0.13 mi (5:39 / mi)
ahr:134 max:159

Final 200 m

Track workout warm up/down 7:52 [2] 0.62 mi (12:41 / mi) +7m 12:15 / mi
ahr:143 max:157

11 AM

Strength (Trainer) 1:18:04 [3]
ahr:89 max:144 1c

Ski erg 500 m
Mobility drills with ladder, plyos with jumps and low box
Lifting DL w/60# db, 2 x 10 pullups, bird dog on bench w/stationary leg just on knee, 30# kb swings
Sled drag 75#

Monday Jul 20, 2020 #

Note

Backing off running a little in the heat. Feeling drained by that and the humidity, so allowing more recovery time.

Biathlon shooting today with good results both standing (70%) and prone (65%). Craftsbury resumes next week. Maybe time on their paved roller ski loop, too.

Saturday Jul 18, 2020 #

6 AM

Road Running 1:31:00 [3] 7.0 mi (13:00 / mi) +20m 12:53 / mi

Rail trail to the river and back. Felt much better after a day off. Detoured on the way back for 200 m hill repeats up the entrance to Muckoss x 4.
74

Strength (Rec Center) 50:00 [3]
1c weight:161lbs

Then into the rec center for leg work.
Balance, skip rope, stretch
Box jumps 18" x 10
Leg presses, usual 10 x 160#, 250#, 340#, 430#, 520#
Pull ups 12
Wall wgt pull downs 2 x 25 @ 50#
Hamstring extensions 5

C • 520, wow. Some legs you got... 2

Friday Jul 17, 2020 #

Event: Rescheduled - BAOC: California Orienteering Festival

Thursday Jul 16, 2020 #

10 AM

Road Running 1:15:15 [3] 6.0 mi (12:33 / mi) +82m 12:02 / mi
ahr:125 max:167

Overcast, but still warm and humid. Kind of coasted around the route. Stiff from strength last night.

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