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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Sep 30, 2003:

activity # timemileskm+mload
  Road Running16 11:19:54 74.2(9:10) 119.41(5:42)1520.6
  Mountain Climbing1 4:25:00 6.2(42:44) 9.98(26:34) 1000970.0
  Trail Running2 4:02:00 22.0(11:00) 35.4(6:50)666.0
  O - competition2 2:52:00 7.58(22:41) 12.2(14:06)860.0
  Trail Race1 2:18:40 14.29(9:42) 23.0(6:02)554.7
  Hiking1 1:22:00 2.0(41:00) 3.22(25:28)82.0
  Off Trail Running1 1:09:00 5.0(13:48) 8.05(8:34)138.0
  Track workout1 56:45 6.98(8:08) 11.23(5:03)167.0
  Weight Training3 50:00180.0
  Total23 29:15:19 138.25 222.49 10005138.3

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Monday Sep 29, 2003 #

Road Running (Rte 11/Cummings Rd) 36:50 [2] 4.1 mi (8:59 / mi)

Slow, nursing back.

Sunday Sep 28, 2003 #

Note

Sprang back on Friday tossing too many firewood logs. Took it easy doing more cutting on Sat, but no run. Today it's just raining all day, so will give it a rest.

Friday Sep 26, 2003 #

Road Running (Rte 11/Cummings) 37:00 [2] 4.2 mi (8:49 / mi)

Felt like a real slug.

Weight Training (Full set wgts+ 10 pullups) 20:00 [3]

Wednesday Sep 24, 2003 #

Road Running (Rte 11/Cummings) 35:30 [2] 4.1 mi (8:40 / mi)

Tuesday Sep 23, 2003 #

Road Running (Chester village loop) 1:02:00 [3] 7.0 mi (8:51 / mi)

Afternoon run, felt good except knees sore from running on crown of road.

Monday Sep 22, 2003 #

Road Running (Rte 11/Cummings Rd) 38:00 [2] 4.3 mi (8:50 / mi)

Purging out Sunday's run.

Sunday Sep 21, 2003 #

Trail Race (Pisgah Mountain Race) 2:18:40 [4] 23.0 km (6:02 / km)

Short race (the other was 50k) over great trails. Met up with Peter G and Phil Bricker. Nice day and fun race with good support.
Splits at aid stations 49.37/1:24.58

Note

After race spent about 3 hours cutting and splitting firewood. Have put in probably 10 hours doing this in the past week putting a dent in the three cords I need for the winter. Haven't counted this as workout time because, well, it's just what you do in Vermont.

Saturday Sep 20, 2003 #

Road Running (Chester village loop) 30:00 [2] 2.9 mi (10:21 / mi)

Easy morning run to loosen up.

Friday Sep 19, 2003 #

Road Running (Chester via PO & Grn Mtn) 58:00 [2] 6.1 mi (9:30 / mi)

Felt really sluggish. Need to stoke up on some spaghetti.

Thursday Sep 18, 2003 #

Road Running (Rte 11) 1:02:00 [3] 7.0 mi (8:51 / mi)

Down towards Chester with Ruthie and then back up over hill towards Springfield.

Wednesday Sep 17, 2003 #

Road Running (Rte 11/Cummings O&B) 37:00 [2] 4.2 mi (8:49 / mi)

Sunday Sep 14, 2003 #

O - competition (US Champs day 2) 1:18:00 [5] 6.1 km (12:47 / km)

Still not satisfactory; had problems with 3, 4 and 11.

Green X Day 2 - Splits

Saturday Sep 13, 2003 #

O - competition (US Champs Tahoe) 1:34:00 [5] 6.1 km (15:25 / km)

Lots of lost time due to excess speed too close to the control locations, which were in subtle areas not well defined. Problems on 1, 2, 3 and 7.

Road Running (Cool down) 15:00 [2] 1.5 mi (10:00 / mi)


Green X - Splits

Friday Sep 12, 2003 #

Trail Running (Sentinel Dome) 55:00 [3] 5.0 mi (11:00 / mi)

Yosemite near Glacier Point. Up Sentinel Dome, then along to Taft Point and valley overlook.

Hiking (Tuolemne Grove) 1:22:00 [1] 2.0 mi (41:00 / mi)

Hike down to giant sequoia grove to check out the big trees.

Trail Running (Lambrech Dome) 1:00:00 [2] 4.0 mi (15:00 / mi)

Run up a short dome overlooking Toulemne Meadows. Watched sunset and then scrambled down before it got dark.

Thursday Sep 11, 2003 #

Mountain Climbing (Mt Dana 13,100) 2:55:00 [4] 3.1 mi (56:27 / mi) +1000m 28:12 / mi

Scramble up Mt Dana in Yosemite with Greg. Lots of loose, broken rock towards the top.

Mountain Climbing (Back down) 1:30:00 [3] 3.1 mi (29:02 / mi)

Waited to watch sunset partway down, then ran the rest of the way in the dark.

Wednesday Sep 10, 2003 #

Road Running (Rte 11/Cummings Rd O&B) 37:45 [2] 4.3 mi (8:47 / mi)

Smooth and easy with Ruthie.

Tuesday Sep 9, 2003 #

Weight Training (Wall wgts) 10:00 [4]

Easier when not part of a full ub workout.

Off Trail Running (Ridge run) 1:09:00 [2] 5.0 mi (13:48 / mi)

Easy run along ridgetop behind house. Rest week before Tahoe.

Monday Sep 8, 2003 #

Road Running (Rte 11/Cummings Rd O&B) 36:48 [3] 4.3 mi (8:34 / mi)

Sunday Sep 7, 2003 #

Road Running (Easy morning run) 52:51 [2] 5.3 mi (9:58 / mi)

Chester via Benny's and Green Mtn Tpke over temp bridge with Ruthie.

Saturday Sep 6, 2003 #

Note

No run today, but had great fun spreading gravel over the driveway with a
Bobcat.

Friday Sep 5, 2003 #

Road Running (Recovery day) 50:10 [2] 5.2 mi (9:39 / mi)

Chester via Benny's and Green Mtn Tpke.
Got skid loader lined up for weekend, so will be grading xc ski trails all over. Wowee!

Thursday Sep 4, 2003 #

Weight Training 20:00 [4]

One set; took it easy on shoulder which I whacked in a fall last weekend.

Track workout (6 x 1000 Threshhold) 26:45 [4] 6.0 km (4:28 / km)

Even effort, not too hard except for last where I picked it up:
4.36, 4.30, 4.24, 4.29, 4.30, 4.13

Track workout (Warm up/recovery/cool dwn) 30:00 [2] 3.25 mi (9:14 / mi)

Wednesday Sep 3, 2003 #

Road Running (Rte 11, Cummings Rd O&B) 40:00 [2] 4.5 mi (8:53 / mi)

Recovery run with Ruthie. Really was going to sleep in, but got shamed into it. Fortunately was already on the road before I woke up.

Tuesday Sep 2, 2003 #

Trail Running (Pisgah St Pk) 2:07:00 [3] 13.0 mi (9:46 / mi)

Nice trail run on a damp day with George & Lyn and Peter G. Then ribs at Curtis' BBQ in Putney!

Monday Sep 1, 2003 #

Road Running (Rest day) 51:00 [2] 5.2 mi (9:48 / mi)

Chester via Benny's and Green Mtn Tpke. Morning run with Ruthie.

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