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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending May 4, 2014:

activity # timemileskm+mload
  Road Running1 1:17:56 6.88(11:20) 11.07(7:02) 188241.7
  Trail Running2 50:52 2.83(17:59) 4.55(11:10) 10181.4
  Strength1 40:00160.0
  O - competition1 34:29 2.28(15:08) 3.67(9:24) 64137.9
  Track workout1 23:00 2.07(11:07) 3.33(6:54) 562.0
  Total4 3:46:17 14.06 22.63 358683.0

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Sunday May 4, 2014 #

8 AM

Road Running warm up/down 32:26 [3] 2.2 mi (14:44 / mi) +100m 12:55 / mi
ahr:169 max:232

Road Running race (Springfield Dam Run) 32:58 [4] 4.01 mi (8:13 / mi) +70m 7:48 / mi
ahr:168 max:213

Annual race out over the dam. Good course, hill for 2nd mile and then all down to finish. Felt feeble going up the hill, but pushed on the rest. Just need some more running and speed work.

Road Running warm up/down 12:32 [1] 0.67 mi (18:43 / mi) +18m 17:16 / mi
ahr:105 max:159

Thursday May 1, 2014 #

5 PM

Trail Running warm up/down 20:21 [1] 1.01 mi (20:09 / mi) +57m 17:09 / mi
ahr:117 max:156

Track workout intervals (Chester HS) 23:00 intensity: (15:00 @2) + (8:00 @4) 2.07 mi (11:07 / mi) +5m 11:02 / mi
ahr:136 max:190

Easy intervals 4 x 400 m. R outer hamstring tight and sore from last night. Loosened on the warm up and gradually pushed the intervals. Felt better once I was finished.

Wednesday Apr 30, 2014 #

Event: Cemetery Hill Training 2
 
5 PM

Trail Running warm up/down 6:44 [2] 0.32 mi (21:02 / mi) +5m 20:04 / mi
ahr:148 max:190

O - competition race (Cemetery Hill) 34:29 [4] 3.67 km (9:24 / km) +64m 8:39 / km
ahr:162 max:187

Another fine training session set up by Phil. Lots of rain and splashing thru puddles and a couple streams. More off-trail legs, fortunately briars have yet to fill in as I went straight thru a bunch of light green. Ran mixed in with several faster runners, but lesser navigators. Great stimulus for running faster. Legs beginning to get into summer mode; I think strength work is paying off, as is stretching and rolling the legs.

Trail Running warm up/down 23:47 [2] 1.5 mi (15:51 / mi) +39m 14:40 / mi
ahr:170 max:230

Monday Apr 28, 2014 #

5 PM

Strength 40:00 [4]

Rec center. Full set x 20 arms and legs on machines, wgts up slightly. Incline situps x 25. Side and front lunges, Russian twists w/10# ball. 8 pullups. One leg wall chairs.
Legs felt pretty good on hill runs last weekend, so making progress.

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