Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Apr 21, 2008:

activity	#	time	miles		km		+m	load
O - competition	2	2:00:35	7.98	(15:06)	12.85	(9:23)	325	602.9
Track workout	1	36:20	4.5	(8:04)	7.24	(5:01)		100.7
Off Trail Running	1	11:00	1.0	(11:00)	1.61	(6:50)		33.0
Total	3	2:47:55	13.48	(12:27)	21.7	(7:44)	325	736.6

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Sunday Apr 20, 2008 #

O - competition race (Relay) 1:06:25 [5] 6.95 km (9:33 / km) +325m 7:45 / km

Ran red anchor leg for 8 pt team; 6.4 km. Good course on Mendon Ponds map; 29 controls. No problem on hills; did slow down quite a bit. Lots of controls in the glacial kettle terrain.

C • check out what I found at o... 2

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs

Off Trail Running warm up/down 11:00 [3] 1.0 mi (11:00 / mi)

O - competition race (Letchworth Gr) 38:45 [5] 3.8 km (10:12 / km)

Middle distance, course length 3.3 km. Lost 30 sec on three controls; made serious 2 min error on #4, too far R and below control. Ran okay throughout with no trouble on hills. Running still slow; got pretty hot today -- certainy not skiing weather.

O - competition race (Sprint) 15:25 [5] 2.1 km (7:20 / km)

Sprint up around the ski hill; 2.1 km. Trail not clear by #2 slowed and hesitated. Misread hill on #5 and cut L; should have gone straight up the notch.

Wednesday Apr 16, 2008 #

Track workout warm up/down 27:00 [2] 3.0 mi (9:00 / mi)

Track workout intervals (6 x 400) 9:20 [5] 1.5 mi (6:13 / mi)

Repeat of Monday, but with a clear track. Immediate muscle response to the first workout; dropped times by 8-10 sec:

1.38, 1.34, 1.33, 1.34, 1.30, 1.30

Also did some easy explosive moves: 5 x squat jumps, calf jumps; 5 pullups.

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