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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Apr 8, 2018:

activity # timemileskm+mload
  O - competition1 7:52:01 18.13(26:02) 29.18(16:11) 14981416.1
  Strength5 3:43:00592.0
  Road Running3 2:29:33 11.05(13:32) 17.78(8:25) 209370.1
  Skate Ski2 2:29:30 7.22(20:42) 11.62(12:52) 334255.5
  O-course Training1 1:05:00 2.49(26:09) 4.0(16:15)195.0
  Hiking1 1:00:00 1.5(40:00) 2.41(24:51)60.0
  Stretching2 15:00
  Stairway to Heaven 2 30.2
  Total13 18:54:07 40.38 64.99 20412888.9
  [1-5]12 18:29:07
averages - weight:165lbs

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Sunday Apr 8, 2018 #

9 AM

O-course Training (NYC area) 1:05:00 [3] 4.0 km (16:15 / km)

Nice run looking for o-streamers. Stiff from yesterday.

Saturday Apr 7, 2018 #

Event: Crooked Compass Adventure Trek
 
8 AM

O - competition race (Bedford, PA) 7:52:01 [3] 18.13 mi (26:02 / mi) +1498m 20:43 / mi

Rootstock Racing Crooked Compass 8 hour rogaine. 21 controls with 4 mandatory. Lots of climb and some thrashing thru mt laurel. On a topo map with typical detail and uncertainty. Did fine with navigation and hit the controls dead on. Missed one trail at the end as it was further along the ridge than mapped. Had to bail thru half a km of laurel and that made finishing on time in jeopardy as I still had a 6 km road run to get in. Forced the run and was happy to be able to do that. Ended up skipping a bunch of controls, got 16 out of 21 for an okay result. Some more speed going up the hills would be beneficial.
Nicely organized race.

Thursday Apr 5, 2018 #

6 AM

Strength (Rec center) 45:00 [3]

Early strength class. Stretch, body wgt exercises. Then 2 circuits of 8 machines, 15 reps each, arms and shoulders.
9 AM

Strength (Exercise class) 47:00 [2]

Usual later group class. Took it easy since I just finished the other one.
2 PM

Hiking (Kingdom Valley) 1:00:00 [1] 1.5 mi (40:00 / mi)

Hike around the trails checking blowdown after heavy winds last night. Branches, but only one big tree snapped and it was away from the trails.

Wednesday Apr 4, 2018 #

4 PM

Road Running 1:18:30 [2] 6.03 mi (13:01 / mi) +25m 12:51 / mi

Rainy, but cleared along the way.
6 PM

Strength (Rec center) 26:00 [3]

Stretches
Side squats w/10#
Pull ups 12
Ab roll 15 w/25#, 15 no wgt
Dumbbell rows 15#
Thigh raises against machine wgt on pulley

Tuesday Apr 3, 2018 #

9 AM

Stretching 10:00 [0]

Strength (Exercise class) 45:00 [3]

Body wgt and light dumbbells. Arms and core.
Need some new shoulders, but seemed to be ok for 12 pullups.
12 PM

Skate Ski (Kingdom Valley) 1:01:30 [1] 4.04 km (15:14 / km) +98m 13:35 / km

Picking thru spring skiing. A little too late in the morning, surface had softened. Will shift to classic skis for more of this. Klister good on grass?

Stairway to Heaven 1 [2]

Stepping across some open patches. Mostly herringbone on soft snow.
6.24 definitely base level time

Road Running 41:40 [3] 2.97 mi (14:02 / mi) +105m 12:38 / mi

Out for easy run. Started snowing at a fair rate. Unlikely to accumulate as temp is near 40F.

Monday Apr 2, 2018 #

8 AM

Stretching 5:00 [0]

10 AM

Skate Ski (Kingdom Valley) 1:28:00 intensity: (1:19:00 @2) + (9:00 @4) 7.58 km (11:37 / km) +236m 10:03 / km
weight:165lbs

Good freeze last night. Groomed once thru. Skiing on the fields getting limited, going up the hillside is mostly covered, except for a couple sunny exposures. Shoveled in half dozen places.
Skied up the hill and then along the upper trails several passes.

Stairway to Heaven 2 [4]

4.34, 4.49
4 PM

Road Running 29:23 [3] 2.05 mi (14:20 / mi) +79m 12:48 / mi

Run with Ruthie on mud season road.
6 PM

Strength (Rec center) 1:00:00 intensity: (10:00 @0) + (50:00 @3)

Stretching
Pull ups 12
Ski erg 2.13
Then exercise group body wgt and machines

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