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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending May 11, 2017:

activity # timemileskm+mload
  O - competition2 3:17:00 11.66(16:54) 18.76(10:30) 775733.1
  Trail Running3 2:51:37 7.68(22:21) 12.36(13:53) 858479.9
  Hiking1 2:00:00 4.5(26:40) 7.24(16:34) 325120.0
  Strength2 1:43:20 3325.0
  O-course Training1 50:27 2.71(18:38) 4.36(11:35) 96201.8
  Road Running2 46:00 3.48(13:14) 5.6(8:13) 2282.9
  Stretching1 25:0025.0
  Total12 11:53:24 30.02 48.31 20791967.8

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Thursday May 11, 2017 #

5 PM

Trail Running warm up/down 33:16 [2] 1.42 mi (23:25 / mi) +137m 18:01 / mi
ahr:111 max:137

6 PM

O-course Training (Oak Hill) 50:27 [4] 4.36 km (11:35 / km) +96m 10:26 / km
ahr:133 max:149

Ran Green X course from NAOC with Phil and Steve. Nice clean run, woods open with no ferns.
Happy points: smooth run, no errors, visualized control placements and had confidence they would be there even when not visible until 5m away.
7 PM

Trail Running hills 14:10 intensity: (10:00 @2) + (4:10 @5) 0.7 mi (20:14 / mi) +121m 13:10 / mi
ahr:128 max:150

Cool down and then hill repeats until Phil and Steve finished. Luckily they showed up before I was totally whipped.

Middle - Green X - Splits

Wednesday May 10, 2017 #

3 PM

Trail Running 2:04:11 [3] 5.56 mi (22:20 / mi) +600m 16:44 / mi
ahr:118 max:145

Up the backside of Okemo. Trail in good shape, trace of recent snow up at the top.
Up 1:14, down 50

Tuesday May 9, 2017 #

9 AM

Strength (Rec Center) 46:20 [3]
ahr:89 max:126

Exercise class with light weights, core.
12 PM

Hiking (Lye Brook Falls) 2:00:00 [1] 4.5 mi (26:40 / mi) +325m 21:47 / mi

Up to the falls with Ruthie, nice trail on old logging railroad bed.

Monday May 8, 2017 #

5 PM

Road Running (YETI day 8) 36:55 [2] 3.01 mi (12:16 / mi) +5m 12:12 / mi

Loosen up from yesterday, warm up for strength session.
6 PM

Strength (Rec Center) 57:00 intensity: (15:00 @2) + (12:00 @3) + (30:00 @4) +3m

Strength session at rec center 15 reps each
Kettle balls - swings, figure 8's, presses
Machines - arm pulls, delts, pecs, assisted pull ups, back ups
Medicine ball - slams, squats, russian twists

Then some more after
8 pullups
Single leg presses using pull up assist platform, high leg flex, 100#

Sunday May 7, 2017 #

Event: Billygoat 2017
 
9 AM

Road Running warm up/down 9:05 [1] 0.47 mi (19:26 / mi) +17m 17:28 / mi
ahr:96 max:111

10 AM

O - competition (Billygoat Pound Ridge) 2:49:34 [4] 16.29 km (10:24 / km) +697m 8:34 / km
ahr:146 max:170

Good physical test, running trails and open hillsides, plus some areas of barberry.

Ok to 4, L on trail to 5, straightline R might have been better. Wrapped around end of cliffs, then got caught in them working over to control. Maybe 5 min lost. Straight to 8, Peggy led thru thick laurel. Trails to 9, then skipped 10, probably a weak choice. Trail to 11, overshot 100m, corrected by JJ (thanks!). That triple then over to 14 (better skip) and straight line to 15, trails and stone walls, with climb mixed in. Out of 15 straight towards 16 onto cliffs (oops) and corrected R. Then on to fork and took R on trail, but slowed by thick barberry at beginning. Lost 3 min to group I had been with who went L. Hard run-in with Dave Ongst for a good finish.

Note: finally got Garmin to transfer data after help from Kenny. Thanks!!
1 PM

O - competition warm up/down 27:26 [2] 1.53 mi (17:54 / mi) +78m 15:27 / mi
ahr:123 max:136

Cool down and then back to Charlie and Ronda's for another fine dinner before heading up home.

Billygoat - Splits

Friday May 5, 2017 #

Note

Recovery and taper, today and tomorrow.
8 PM

Stretching 25:00 [1]

Band stretches arms and legs, light squats w/10#
Heel drops, hamstring extension falls

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