Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Oct 11, 2021:

activity # timemileskm+mload
  O - competition2 2:25:03 7.08(20:29) 11.4(12:44) 237580.2
  Strength2 1:57:482c320.6
  Road Running4 1:31:28 6.41(14:16) 10.32(8:52) 27214.8
  Hiking1 25:00 1.0(25:00) 1.61(15:32)25.0
  Trail Running1 11:54 0.57(20:53) 0.92(12:59) 811.9
  Total6 6:31:13 15.06 24.24 2712c1152.5
averages - weight:164lbs

«»
2:41
0:00
» now
TuWeThFrSaSuMo

Monday Oct 11, 2021 #

12 PM

Road Running 51:25 [3] 4.15 mi (12:23 / mi) +13m 12:16 / mi
ahr:147 max:171

Rail trail, alternated fast/slow quarters.
1 PM

Strength (Rec Center) 1:25:00 [3]
ahr:135 max:153 1c weight:164lbs

Right after run, came in sweaty. A little stretching, then squats on the Smith machine, and one leg extensions and curls. RDL's, 2 x 6 pull ups w/knee raises. Bands for monster walks, skaters, clam shells, side leg lifts
4 PM

Hiking 25:00 [1] 1.0 mi (25:00 / mi)

Ski trail hike w/Molly. Spread grass seed on some new top soil along the way.

Sunday Oct 10, 2021 #

10 AM

Trail Running warm up/down 11:54 [1] 0.57 mi (20:53 / mi) +8m 20:01 / mi
ahr:101 max:117

O - competition race 1:16:12 [4] 6.12 km (12:28 / km) +130m 11:16 / km
ahr:129 max:161

More Brown X. Nice run except for being slightly off bearing on 8 for 9 min error. Still running conservatively and only pushed a little on the last couple controls.

Road Running warm up/down 12:42 [1] 0.7 mi (18:08 / mi) +7m 17:36 / mi
ahr:115 max:127


Brown X - Splits

Saturday Oct 9, 2021 #

Event: MNOC Masters Nationals
 
10 AM

Road Running warm up/down 6:49 [1] 0.37 mi (18:26 / mi) +7m 17:24 / mi
ahr:101 max:110

O - competition race (Mille Lacs Kathiawar SPk ) 1:08:51 [4] 5.28 km (13:03 / km) +107m 11:50 / km
ahr:139 max:162

Masters Brown X day 1. Nice terrain and map. Running well thru the woods, foot felt ok. Nav pretty straight forward, but had to be careful to stay away from the marshes. Sank knee deep cutting across the end of one and learned my lesson. Conservative choice on 9, headed left out of 8 and went around marsh instead of chancing the green on a straight line. Turned out I missed a good route and mine cost me 3 minutes. Went left out of 12 and that set me up to dodge a couple marshes and make a couple confusing turns. Got the correct saddle but not without misgivings. Run-in shootout with Charlie Shabz which made a fun finish.

Brown X - Splits

Thursday Oct 7, 2021 #

12 PM

Strength (Rec Center) 32:48 [2]
ahr:85 max:139 1c

Easy session testing the plantar. Stretches, balance.
Bands on legs, wgts for rows
Ski erg 500 m.

Road Running 20:32 [2] 1.19 mi (17:15 / mi)
ahr:98 max:111

Down and back along Clinton St. Again, easy on the plantar; feels okay for the weekend.

Tuesday Oct 5, 2021 #

Note

Plantar sore after new o-shoes this weekend and leg presses yesterday using my toes. Ice and golf balls plus some rest today.
Did do some standing shooting with tighter grip which worked well.

« Earlier | Later »