Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m				load
Running	27	18:27:57	111.76		179.86		2304				200.1
Strength	25	7:29:01									45.3
Elliptical	7	4:53:44									44.5
Stretching	31	3:38:00
Orienteering	3	3:27:20	17.84	(11:37)	28.71	(7:13)	1182	59 /	60c	98%	69.3
Cross training	7	1:05:00									5.5
XC skiing	2	47:17	2.94		4.73		98				4.9
Total	44	39:48:19	132.54		213.31		3584	59 /	60c	98%	369.5
[1-5]	42	35:55:17

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Friday Nov 30, 2018 #

11 AM

Strength 34:00
ahr:82 max:137

Running 1 [0]
ahr:139 max:159

my watch barometer seems borked. I tried cleaning out the port but it is still giving crazy readings.

C • Borked 1

Running 47:32 5.58 mi (8:31 / mi) +66m 8:13 / mi
ahr:139 max:159 shoes: Nimbus 20

5 PM

Running 26:26 1.99 mi (13:17 / mi) +31m 12:40 / mi
ahr:140 max:150 shoes: Nimbus 20

with Samantha

Stretching 4:00 [0]

Thursday Nov 29, 2018 #

1 PM

Strength 8:30 [1]
ahr:69 max:104

Running 48:53 5.59 mi (8:45 / mi) +71m 8:25 / mi
ahr:140 max:155

Stretching 7:00 [0]

Wednesday Nov 28, 2018 #

12 PM

Strength 25:21 [1]
ahr:63 max:85

Running 41:52 4.68 mi (8:56 / mi) +181m 7:59 / mi
ahr:140 max:154

Stretching 11:00 [0]

Tuesday Nov 27, 2018 #

8 AM

Cross training 10:00 [1]

7 PM

Running 22:03 2.05 mi (10:45 / mi) +38m 10:11 / mi
ahr:146 shoes: Nimbus 20

missed my chance to run during lunch, at least it was due to Indian buffet instead.

Strength 8:36
ahr:91 max:126

Stretching 5:00 [0]

Monday Nov 26, 2018 #

1 PM

Strength 8:13 [1]
ahr:73 max:88

Elliptical 43:00
ahr:139 shoes: Nimbus 18

Stretching 8:00 [0]

Sunday Nov 25, 2018 #

9 AM

Running 2:15:46 12.42 mi (10:56 / mi) +477m 9:46 / mi
ahr:146 max:161 shoes: Nimbus 20

Seneca Bluffs / Greenway trail loop. This is a good loop, first time running on the west side, nice views of the creek. The trail was really wet from yesterday's rain, which made it mostly nice and soft, but also muddy, slippery, and sometimes underwater. Thorny detour to get across a deep looking creek at 2.3mi and totally flooded a foot deep for about 100m around 9.2. A few mud wipeouts but all clean after the last stream crossing.

Stretching 5:00 [0]

Saturday Nov 24, 2018 #

10 AM

Running 31:44 1.99 mi (15:57 / mi)
ahr:127 max:151 shoes: Nimbus 20

at the track with Eliza

Strength 37:26
ahr:82 max:134

Stretching 9:00 [0]

Friday Nov 23, 2018 #

7 AM

Strength 9:08 [1]
ahr:75 max:88

Orienteering 52:22 *** 6.65 km (7:53 / km) +350m 6:14 / km
ahr:152 max:176 spiked:22/22c shoes: Icebug Spirit6 OLX

Training with Boris at GFVA. Haven't been here in a while, these woods are really nice though. I think nicer than MD at the moment. This was fun, thanks to Boris for getting me out the door.

Stretching 5:00 [0]

1 PM

Cross training 5:00 [1]

Golf with Samantha. it was too cold (low 30s), and we only made it 5 holes. Walking would have helped.

Thursday Nov 22, 2018 #

Event: Bethesda Turkey Chase

8 AM

Running 12:55 [1] 0.68 mi (19:00 / mi) +34m 16:27 / mi
ahr:128 max:145 shoes: Nimbus 20

Running 24:53 2.02 mi (12:19 / mi) +68m 11:09 / mi
ahr:137 max:154 shoes: Nimbus 20

Turkey chase 2mi with Eliza. A bit slower than last year. She was suffering dramatically with various complaints until seeing cute dogs and being able to sprint to catch up to them. Samantha took it easy and still ran about the same time as she did last year. Cold, like 29F.

Running 38:28 4.04 mi (9:31 / mi) +105m 8:48 / mi
ahr:142 max:159 shoes: Nimbus 20

Stretching 5:00 [0]

Wednesday Nov 21, 2018 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 8:54 [1]
ahr:67 max:95

Running 48:39 5.6 mi (8:41 / mi) +89m 8:17 / mi
ahr:135 max:152 shoes: Nimbus 20

Stretching 9:00 [0]

Tuesday Nov 20, 2018 #

11 AM

Strength 33:01 [1]
ahr:78 max:100

Running 47:54 5.68 mi (8:26 / mi) +178m 7:41 / mi
ahr:140 max:156 shoes: Nimbus 20

Stretching 10:00 [0]

5 PM

Running 26:19 2.0 mi (13:09 / mi) +33m 12:31 / mi
ahr:129 max:167 shoes: Nimbus 20

Stretching 3:00 [0]

Monday Nov 19, 2018 #

7 AM

Strength 8:36
ahr:78 max:126

Elliptical 1:07:03
ahr:127 max:155 shoes: Nimbus 20

Stretching 8:00 [0]

Sunday Nov 18, 2018 #

Event: [Cancelled] QOC Little Bennett

9 AM

Running 45:33 3.1 mi (14:42 / mi) +72m 13:42 / mi
shoes: Nimbus 20

Girls On The Run 5k with Eliza. She was still a bit tired from yesterday, so we had some walking breaks in there. Crowded as usual.

Stretching 3:00 [0]

Saturday Nov 17, 2018 #

1 PM

Strength 10:21 [1]
ahr:78 max:104

Elliptical 20:00
ahr:131 max:149 shoes: Nimbus 20

Stretching 10:00 [0]

6 PM

Running 27:06 3.14 mi (8:38 / mi) +50m 8:13 / mi
ahr:134 max:157 shoes: Nimbus 20

Run Under the Lights 5k with Samantha, who lowered her PR again by over 90s. Debated leaving the 4-lb camera at home, but that would have been silly. At least for now I can still keep up while carrying it.

This is normally a pretty relaxed and low-key run, but was a bit more chaotic this year because of the surprise addition of a bus ride from a remote parking area (for the same reason this weekend's orienteering was canceled...soggy fields). We also brought Eliza and Alex for the first time this year. Eliza ran and Alex walked fast enough to keep up. Eliza had fun, I will probably run with her next year since Alex is unlikely to be back...she likes walking but not crowds.

results: https://mcrrc.org/race-results/2018/11/run-under-t...

Friday Nov 16, 2018 #

12 PM

Strength 37:51 [1]
ahr:76 max:99

Running 41:26 4.5 mi (9:12 / mi)
ahr:123 max:139 shoes: Nimbus 20

Stretching 12:00 [0]

Thursday Nov 15, 2018 #

8 AM

XC skiing 5:00 [0]

Ha, snow in November! Eliza and I did a bit of skiing in the front yard and on the street. We probably had an inch on the ground at that point. Really we just wanted to say that we got out before daddy-o.

C • nice 5

1 PM

XC skiing 42:17 2.94 mi (14:23 / mi) +98m 13:02 / mi
ahr:97 max:149 shoes: alex's skis

A longer tour over by NIH. We ended up with about 2 inches, but by this point there was some rain mixing in, and soon it was all rain. But the best part about skiing around here is that everyone else finds it very amusing.

Strength 8:29 [1]
ahr:70 max:93

Wednesday Nov 14, 2018 #

8 AM

Cross training 10:00 [0]

12 PM

Strength 8:25 [1]
ahr:65 max:77

Running 47:45 5.62 mi (8:30 / mi) +89m 8:06 / mi
ahr:135 max:148 shoes: Nimbus 20

Stretching 9:00 [0]

Tuesday Nov 13, 2018 #

11 AM

Strength 36:11
ahr:76 max:130

Running 37:05 4.14 mi (8:57 / mi) +70m 8:30 / mi
ahr:133 max:145 shoes: Nimbus 20

Stretching 9:00 [0]

C • Wallops launch early tomorrow morning 11

Monday Nov 12, 2018 #

1 PM

Strength 9:40 [1]
ahr:67 max:94

Elliptical 40:35
ahr:140 shoes: Nimbus 20

Stretching 8:00 [0]

5 PM

Running 25:40 1.97 mi (13:02 / mi) +27m 12:30 / mi
ahr:119 max:137 shoes: Nimbus 20

with Samantha

Stretching 3:00 [0]

Sunday Nov 11, 2018 #

Event: QOC Great Falls

11 AM

Running 3:36 0.2 mi (18:00 / mi) +31m 12:13 / mi
ahr:110 max:127 shoes: Nimbus 20

Orienteering 22:08 2.53 km (8:46 / km) +119m 7:05 / km
ahr:132 max:154 shoes: Nimbus 20

Following Samantha on the beginner course. This was like a white course, no yellow today. She complained about that briefly, I told her to just go faster. Always a good exercise.

Running 3:09 0.22 mi (14:19 / mi) +29m 10:11 / mi
ahr:120 max:135 shoes: Icebug Spirit6 OLX

Orienteering race 57:47 *** 8.88 km (6:30 / km) +327m 5:30 / km
ahr:158 max:175 spiked:25/25c shoes: Icebug Spirit6 OLX

Solid run on the advanced course. Not quite fair to everyone else, a lot of the controls were on or near my regular test loop. Still managed to get confused in a few places though. I had been thinking of taking the short option, but when I came through the first loop in 36 mins, it didn't seem necessary. Forgot gu.

Running 3:10 0.25 mi (12:41 / mi)
ahr:129 max:150 shoes: Icebug Spirit6 OLX

Stretching 5:00 [0]

Advanced - Splits

Saturday Nov 10, 2018 #

1 PM

Strength 40:00
ahr:75 max:136

Running 24:26 1.86 mi (13:08 / mi) +31m 12:30 / mi
ahr:150 shoes: Nimbus 20

with Eliza!

Friday Nov 9, 2018 #

4 PM

Strength 8:46 [1]
ahr:72 max:95

Elliptical 52:00
ahr:121 max:143 shoes: Nimbus 20

Stretching 6:00 [0]

Thursday Nov 8, 2018 #

12 PM

Strength 9:53 [1]
ahr:67 max:92

Running 46:59 5.58 mi (8:25 / mi) +132m 7:51 / mi
ahr:135 max:151 shoes: Nimbus 20

Stretching 8:00 [0]

6 PM

Running 26:02 2.22 mi (11:44 / mi) +48m 10:59 / mi
ahr:125 max:144 shoes: Nimbus 20

with Samantha, who wanted to run anywhere except around the neighborhood. the track lights were on, but soccer was happening there, so we did some laps around the outside.