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Attackpoint AR - performance and training tools for adventure athletes

Training Log: kensr

In the last 7 days:

activity # timemileskm+mload
  O - competition1 1:48:00 4.6(23:29) 7.4(14:36)324.0
  Strength1 1:31:001c273.0
  Off Trail Running1 1:09:37 2.12(32:50) 3.41(20:24) 147130.2
  Hiking1 1:00:00 1.2(50:00) 1.93(31:04)180.0
  Road Running2 44:49 3.09(14:30) 4.97(9:01) 64147.9
  Track workout1 16:50 1.77(9:29) 2.86(5:54) 21c62.8
  Total6 6:30:16 12.78 20.57 2132c1117.9
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Monday Apr 22 #

1 PM

Off Trail Running (Kingdom Valley ) 1:09:37 intensity: (16:14 @1) + (46:38 @2) + (6:18 @3) + (27 @4) 2.12 mi (32:50 / mi) +147m 27:00 / mi
ahr:104 max:133

Running the hillside bushwhacking between trails. Lots of saplings, deadfall and briars, good for a workout.

Sunday Apr 21 #

9 AM

Hiking 1:00:00 [3] 1.2 mi (50:00 / mi)

Hike around the ski trails with Ruthie and Molly. Used a shovel to pry up rocks in the trail popped loose by frost this winter.

Saturday Apr 20 #

10 AM

O - competition race (Hollis Town Forest ) 1:48:00 [3] 7.4 km (14:36 / km)

Red course. Nice use of the forest. By necessity about half was on trails, and the first chunk had been churned up by logging trucks. I lost 3 min by cutting off one jct too early going to 3 and adding more bushwhack. Then a couple min cutting over the marsh twice on the way to 16.

Friday Apr 19 #

3 PM

Road Running 31:32 [3] 2.08 mi (15:10 / mi) +62m 13:53 / mi

Easy run while sap was boiling.

Pulled all the taps from the maple trees, the tank and vacuum pump, left all the lines in place for the summer. Collected just under 800 gal of sap from 30 trees this year. Ran 80 gal of that thru reverse osmosis and boiled it to about 2 gal of syrup. Sold the balance of the sap.

Wednesday Apr 17 #

6 AM

Road Running warm up/down (Chester track) 13:17 intensity: (18 @2) + (2:55 @3) + (6:22 @4) + (3:42 @5) 1.01 mi (13:09 / mi) +2m 13:04 / mi
ahr:139 max:166

Moderate interval workout. 200's, 400's then maybe 600.
Concerned about after effect of strength workout yesterday, but no tightness or other issues.

Track workout intervals 58 intensity: (14 @3) + (23 @4) + (21 @5) 0.12 mi (8:04 / mi)
ahr:140 max:151 1c

Track workout intervals 57 intensity: (14 @4) + (43 @5) 0.12 mi (7:36 / mi)
ahr:153 max:160

Track workout intervals 2:09 intensity: (43 @3) + (1:26 @4) 0.25 mi (8:36 / mi)
ahr:132 max:138

Track workout 2:10 intensity: (25 @2) + (1:13 @3) + (32 @4) 0.25 mi (8:40 / mi)
ahr:122 max:139

Fading after 300 m. Forget the 600's today.

Track workout intervals 51 intensity: (22 @2) + (29 @3) 0.12 mi (6:48 / mi)
ahr:114 max:122

Little faster now.

Track workout intervals 52 intensity: (39 @3) + (13 @4) 0.12 mi (6:56 / mi) +2m 6:40 / mi
ahr:126 max:133

Track workout warm up/down 8:00 intensity: (45 @3) + (7:15 @4) 0.66 mi (12:07 / mi)
ahr:136 max:145

Track workout intervals 53 [4] 0.12 mi (7:22 / mi)

Missed timing this one before the cool down.

Tuesday Apr 16 #

3 PM

Strength (Trainer ) 1:31:00 [3]
1c

Mixed workout with stretching, strength and plyos.
Loaded up the sled to 180# and pushed and pulled 10 laps.

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Training Targets

Apr 1–30 (30d)
April
Total [1-5]40:00:00
actual:20:06:3050%
projected:27:25:1468%
Hiking
+ O - competition
+ O-course Training
+ Off Trail Running
+ Road Race
+ Road Running
+ Track workout
+ Trail Running [1-5]
50mi
actual:41.5mi83%
projected:56.6mi113%
Strength [1-5]8c
actual:4c50%
projected:5c62%
Track workout [1-5]3c
actual:1c33%
projected:1c33%

Jan 1 – Dec 31 (366d)
New year, new goals!
Total [1-5]450:00:00
actual:121:41:2627%
projected:394:08:5387%
Hiking
+ O - competition
+ O-course Training
+ Off Trail Running
+ Road Race
+ Road Running
+ Track workout
+ Trail Race
+ Trail Running [1-5]
700mi
actual:126.7mi18%
projected:410.4mi58%
Strength [1-5]65c
actual:27c41%
projected:87c133%
Track workout [1-5]20c
actual:2c10%
projected:6c30%
Classic Ski
+ Skate Ski
700km
actual:315km44%
projected:1020.2km145%

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