Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Sep 30, 2000:

activity	#	time	miles		km		+m	load
Trail Running	10	10:03:00	57.44	(10:30)	92.44	(6:31)		1676.0
O-course Training	4	4:08:47	13.67	(18:12)	22.0	(11:19)		875.1
Bicycling	2	4:00:00	40.0	(6:00)	64.37	(3:44)		300.0
O - competition	2	2:24:18	8.57	(16:50)	13.8	(10:27)		639.6
Road Running	3	1:48:49	13.0	(8:22)	20.92	(5:12)		277.1
Weight Training	3	1:45:00						315.0
Steps	1	40:00	1.0	(40:01)	1.61	(24:52)		200.0
Track workout	1	30:00	3.0	(10:00)	4.83	(6:13)		90.0
Total	21	25:19:54	136.69		219.98			4372.8

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Saturday Sep 30, 2000 #

O-course Training (Vetting -- Quantico Inter) 2:00:00 [3] 9.0 km (13:20 / km)

Getting courses ready for April 21-22, 2001 Intercollegiates.
Get this on your calendar!

Thursday Sep 28, 2000 #

Trail Running (AT n of Rte 16 PA) 48:00 [3] 5.0 mi (9:36 / mi)

Cool evening, just before dark on trail.

Wednesday Sep 27, 2000 #

Road Running (WLIF+) 43:00 [2] 5.0 mi (8:36 / mi)

Easy run.

Tuesday Sep 26, 2000 #

Road Running (Warm up/cool down) 10:00 [2] 1.0 mi (10:00 / mi)

Road Running (WLIF measured course) 19:49 [5] 3.0 mi (6:36 / mi)

Started out as a fast tempo run, but felt good so I just kept pushing harder.
Splits: 1 - 7:01
2 - 6:42
3 - 6:06
Starting to shift to more speed work.

Monday Sep 25, 2000 #

Weight Training 35:00 [3]

Normal circuit plus 250 crunches.

Sunday Sep 24, 2000 #

O - competition (Blue @ Pohick Bay, VA) 1:21:53 [4] 7.8 km (10:30 / km)

Laid back a bit due to sore back. Ran well, however, with only one minor error (ran up an extra hill).

Saturday Sep 23, 2000 #

Trail Running (Loch Raven fire trails) 1:27:00 [2] 7.0 mi (12:26 / mi)

Easy trail run. Back sore from stadium steps Wed evening.

Wednesday Sep 20, 2000 #

Steps (Cornell stadium steps) 40:00 [5] 1.0 mi (40:01 / mi)

Cornell, Ithaca, NY -- 10 sets of stadium steps. Forgot what a joy this used to be when I was on the ski team. The steps get steeper as you get towards the top -- just when your legs turn to mush! Also a warmup/cool down jog.

Monday Sep 18, 2000 #

Trail Running (AT PA around Rte 16) 1:10:00 [3] 7.0 mi (10:00 / mi)

Nice cool day, but took it easy. Ran some extended distance on trail.

Sunday Sep 17, 2000 #

Bicycling (NCRR) 1:00:00 [2] 14.0 mi (4:17 / mi)

A little more effort today.

Saturday Sep 16, 2000 #

Bicycling (Mtn bike NCRR) 3:00:00 [1] 26.0 mi (6:55 / mi)

Riding with scouts on the North Central RR trail. Easy, except on the butt.

Thursday Sep 14, 2000 #

Trail Running (Warmup/cool down) 50:00 [3] 5.0 mi (10:00 / mi)

Finally, cooler, dry weather! Checked out the aerial photo of the evergreen maze in Cromwell Valley Park -- will work for doing detailed map for precision navigation exercises.

O-course Training (Dan's course, CVP) 11:00 [4] 1.8 km (6:07 / km)

Over the brook this time.

Weight Training 40:00 [3]

Full bench exercises plus squats, lunges and 200 crunches.

Weight Training 30:00 [3]

Squats, curls, light presses and crunches (200).

Tuesday Sep 5, 2000 #

Trail Running (AT Rte 16 N in PA) 46:00 [3] 5.2 mi (8:51 / mi)

Finally, cool weather again.

Monday Sep 4, 2000 #

Trail Running (Cromwell Park & woods) 54:00 [3] 5.0 mi (10:48 / mi)

O-course Training (Dan's course) 11:47 [4] 1.8 km (6:33 / km)

Hot, tired from weekend.

Sunday Sep 3, 2000 #

Trail Running (Warm up/cool down) 20:00 [2] 2.0 km (10:00 / km)

O-course Training (French Crk E) 1:46:00 [4] 9.4 km (11:17 / km)

Hot, very humid. Practice with e-punching. Lots of small mistakes; good relocation but time wasted.

Saturday Sep 2, 2000 #

Trail Running (Hereford St Pk) 1:41:00 [4] 10.0 mi (10:06 / mi)

Ran with Kenny. Very humid, muggy, felt good crossing river.

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