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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Oct 22, 2017:

activity # timemileskm+mload
  Trail Running4 4:55:11 19.88(14:51) 32.0(9:14) 9301079.2
  Strength6 4:21:06 1723.3
  Stretching11 2:18:0017.0
  Bicycling3 1:52:55 16.4(6:53) 26.4(4:17) 323319.4
  Roller skiing2 1:46:14 11.58(9:10) 18.64(5:42) 60268.7
  Road Running1 45:21 5.0(9:04) 8.05(5:38) 31156.1
  O-course Training1 45:03 2.28(19:46) 3.67(12:17) 93180.2
  Total25 16:43:50 55.15 88.75 14382743.9
  [1-5]15 14:34:50
averages - weight:164lbs

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MoTuWeThFrSaSu

Sunday Oct 22, 2017 #

7 AM

Stretching 10:00 [0]

12 PM

Bicycling 19:23 [2] 3.41 mi (5:41 / mi) +26m 5:33 / mi
ahr:88 max:114

Down to Chester to run.

Trail Running long 1:46:25 intensity: (46:25 @3) + (1:00:00 @4) 8.26 mi (12:53 / mi) +372m 11:18 / mi
ahr:134 max:150

Thought this could be a good day for a run, but cycling down took the edge off my legs and they felt dull. Okay going up the hills, couldn't cut loose coming down. Faded the last couple miles.
C • Looks like a nice run! 2
2 PM

Bicycling 21:42 [3] 3.14 mi (6:55 / mi) +81m 6:24 / mi
ahr:119 max:140

Getting back home. Legs beat.
9 PM

Stretching 10:00 [0]

Saturday Oct 21, 2017 #

5 AM

Stretching 10:00 [0]
weight:164lbs

6 AM

Road Running 45:21 intensity: (25:21 @3) + (20:00 @4) 5.0 mi (9:04 / mi) +31m 8:54 / mi
ahr:134 max:171

Harder early morning group run. Separated early with another runner.
Aiming for sub-9 min miles and just about there.
7 AM

Strength 11:06 [3] +1m
ahr:120 max:127

2 x 500 m skierg
20 x squat jumps for fast twitch muscles
2 PM

Strength 1:00:00 [2]

Couple hours of swinging the sickle trimmer on the upper ski trails. Hacked my way up thru the briars on Dan's Dive for the first time this year.

Friday Oct 20, 2017 #

7 AM

Stretching 9:00 [0]

2 PM

Roller skiing 49:59 [2] 5.41 mi (9:14 / mi) +15m 9:10 / mi
ahr:109 max:130

Gusty wind, Easy pace.
9 PM

Stretching 12:00 [0]

Stretches plus heel drops

Thursday Oct 19, 2017 #

7 AM

Stretching 8:00 [0]

9 AM

Strength (Exercise class) 45:00 [3]

10 pull-ups and regular class
1 PM

Trail Running warm up/down 4:22 [2] 0.3 mi (14:33 / mi)

O-course Training 45:03 [4] 3.67 km (12:17 / km) +93m 10:54 / km
ahr:137 max:153

Reran Brown X from Sunday. Much improvement. Corrected my error on #7, ran down the brook and turned right at the cut to the control location, making the leg 15 min faster. Was almost 2 min slower on the first long leg to #3, just not hammering the trail run as hard, but matched my FTD on the other long leg to 10. Also picked up time on other legs, but not all.

Overall, the 45 min run seems to have beaten the course best by 3+ min.
C • Nice 2

Trail Running warm up/down 19:11 [2] 1.21 mi (15:51 / mi)

5 PM

Trail Running warm up/down 7:59 [3] 0.49 mi (16:12 / mi) +5m 15:42 / mi

Off to Craftsbury for more.

Strength (Masters Group) 50:00 [3]

Mix of body exercises:
50 dips
50 push-ups
50 sit-ups
40 superman
200 squats
300 lunges
30 dead bugs
11 pull-ups

Sunday - Brown X - Splits

Wednesday Oct 18, 2017 #

7 AM

Stretching 17:00 [0]

Stretches plus squats and lunges
8 PM

Stretching 10:00 [0]

Tuesday Oct 17, 2017 #

9 AM

Strength (Exercise class) 45:00 [3]

1 PM

Trail Running long 2:37:14 [4] 9.62 mi (16:21 / mi) +553m 13:52 / mi

Got an okay from PT this morning for more aggressive training: explosive jumps, hill sprints, steps jumps. So figured my favorite trail run was in order.
Hard run on the AT to Griffith Lake and back on the forest service road. Working on the uphills. Cut loose coming down the road and hit the hamstring hard. Right leg pretty achy.
Surprised and pleased the run was 40 sec faster than my best previous time last year.
5 PM

Stretching 19:00 [0]

Hips and legs. Heel drops. Then ice.

Monday Oct 16, 2017 #

7 AM

Stretching 12:00 [0]

Stretches, squats, lunges
10 AM

Bicycling 1:11:50 [3] 9.85 mi (7:17 / mi) +216m 6:50 / mi

Around Pleasant Valley loop with Ruthie.
1 PM

Roller skiing 56:15 [3] 6.17 mi (9:07 / mi) +45m 8:55 / mi

Windy. Legs tired for this. Road sections are cracked and tricky. Need to find a better spot.
5 PM

Stretching warm up/down (Rec center) 21:00 intensity: (12:00 @0) + (5:00 @1) + (4:00 @3)

Standard 7 hip and leg stretches x 4 times each. Then ski erg warm up and balance work. 10 pull ups.
6 PM

Strength (Rec center) 50:00 [3]

Followed by exercise class. Legs and ab work, squats, lunges, machines. Can't stay tired forever. Ab wheel x 20.

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