Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Apr 30, 2004:

activity	#	time	miles		km		+m	load
Road Running	13	8:56:19	55.39	(9:41)	89.15	(6:01)	700	1320.1
O - competition	4	5:23:04	17.31	(18:40)	27.86	(11:36)		1413.0
Trail Running	3	5:01:25	26.2	(11:30)	42.17	(7:09)		912.7
Off Trail Running	5	4:17:40	19.5	(13:13)	31.38	(8:13)	1300	827.0
Track workout	1	33:30	4.0	(8:23)	6.44	(5:12)		98.5
Weight Training	1	30:00						120.0
Total	22	24:41:58	122.4		196.99		2000	4691.3

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Friday Apr 30, 2004 #

Road Running (Rte 11/Cummings) 36:30 [3] 4.2 mi (8:41 / mi)

Easy morning run, slightly more animated today.

Thursday Apr 29, 2004 #

Road Running (Rte 11/ummings) 38:00 [2] 4.2 mi (9:03 / mi)

Easy morning run.

Note

Signed up for the 2005 Vasaloppet last night. It's not until next March, but this year it sold out really early -- 15,000 people skiing 90km!

Wednesday Apr 28, 2004 #

Trail Running (Local woods) 38:25 [4] 4.2 mi (9:09 / mi)

Cummings Rd for warmup, then trail/woods to top of Boulder Hill. Same as Monday, but finding a faster route to summit.
Warmup 17.43
Up 12.20
Down 8.22

Monday Apr 26, 2004 #

Road Running (Cummings Rd) 19:15 [3] 2.2 mi (8:45 / mi)

Warm up run.

Off Trail Running (Local hill run) 28:20 [3] 2.0 mi (14:10 / mi) +150m 11:29 / mi

Then up to top of Boulder Hill. Up 15.36, down 12.44 with detour to check out tent set up on corner of property.

Sunday Apr 25, 2004 #

O - competition (Billy Goat) 2:37:48 [4] 13.0 km (12:08 / km)

Started well and ran good through #9, skipping #5. Ran trail to #10 and overshot, dropping low; lost 4 min. Cut low across to #11, touching corner of golf course. With added climb, lost 6 min. Cramped crossing stream to #18, then went L at top of reentrant and searched wrong area; lost 4 min. Made up 2 min by pushing hard through end of course, but probably lost 3 places by last mistake.

Had a packet of energy honey that I took at about 1 hr instead of my normal gel; made me dizzy and may have led to cramping at end. Will have to get a box of power gel next time I get to civilization.

Billygoat - Splits

Saturday Apr 24, 2004 #

Road Running (Warm up/cool down) 25:00 [1] 2.0 mi (12:30 / mi)

O - competition (Mt Tom BG short Red) 44:30 [4] 3.7 km (12:02 / km)

Downhill preamble to Billy Goat.
Didn't see #4 on map, so went out to road for a fast route to #5. Saw mistake part-way along and had to cut back in to get #3.

Red - Splits

Thursday Apr 22, 2004 #

Road Running (Cummings/Rte 11) 43:00 [2] 4.7 mi (9:09 / mi)

Morning run; felt ok, but ran at easy pace.

Tuesday Apr 20, 2004 #

Off Trail Running (Kingdom Valley) 1:23:20 [3] 6.5 mi (12:49 / mi) +400m 10:46 / mi

Up along ridge and down around valley south of home with Peter Gagarin. Good climbing workout through woods as we went over five or so hills.

Monday Apr 19, 2004 #

Road Running (Cummings) 40:00 [2] 4.2 mi (9:31 / mi)

Slow morning run; stiff.

Sunday Apr 18, 2004 #

Road Running (Warm up/cool down) 20:00 [1] 2.0 km (10:00 / km)

O - competition (Mendum's Pond)6.5 km ( / km)

UNO fund raiser for the US team. Thanks Sandra, Erin, Janice and Tony.

Nice new map with good running. Lots of slash on the ground, but it was flat so you could run over it easily.

Two mistakes cost aobut 3 min each; one due to a sloppy bearing on a short leg #10 and the other to not being attentive enough in a vague area of the map #13.

Saturday Apr 17, 2004 #

Road Running (Grn Mtn Tpke) 57:00 [3] 6.0 mi (9:30 / mi)

Morning run; out with Ruthie, back alone. Splits 31:30/25:30

So yesterday I spent all day cutting saplings and scrub and piling it up in the field for a spring bonfire. This morning first thing there's a pair of mallard ducks walking around checking it out like they're ready to move in. May have to wait on the bonfire -- or roast duckling anyone?

Wednesday Apr 14, 2004 #

Road Running (Rte 11/Cummings) 46:00 [2] 5.0 mi (9:12 / mi)

Slow morning run; loosening up the joints.

Track workout (Warm up/cool down) 23:00 [2] 2.25 mi (10:13 / mi)

Track workout 10:30 [5] 1.75 mi (6:00 / mi)

Intervals 7 x 400m with short walking rest in between. First 1:34 then all 1:28-1:29 except the last at 1:31. Felt slow but faster than I expected.

Tuesday Apr 13, 2004 #

Weight Training (Upper body) 30:00 [4]

Worked legs yesterday, so upper body today.
Crunches 50, pullups 8
Wall wgts double, classic 50 x 3 sets each
Bench, curl 3 sets

Monday Apr 12, 2004 #

Road Running (Warm up/cool down) 7:00 [2] 0.6 mi (11:40 / mi)

Road Running (Mt Ascutney, VT) 53:08 [4] 3.7 mi (14:22 / mi) +700m 9:03 / mi

Run up auto road to parking lot at top (3300'). Trail from there to firetower had too much snow, so didn't make it to real summit. Splits:
14:09
14:31
14:37
10:01 This last was only 0.7 miles, but it was covered with snow and had a 19% grade, so that made it challenging.

Road Running (Mt Ascutney (down)) 30:15 [3] 3.7 mi (8:11 / mi)

Back down wasn't easy, either. Hammered my knees on the steep parts. Next time will come down the trails when the snow melts off. Splits:
7:34 Kind of dicey on the ice
8:21
7:16
8:02

Sunday Apr 11, 2004 #

Road Running (Cummings Rd +) 38:00 [2] 4.2 mi (9:03 / mi)

Active rest day. L knee sore but ran ok. Give it a day or two and maybe a track workout. Post run wgt 165 -- getting down to top end of target range.

Saturday Apr 10, 2004 #

Trail Running (Ridgeline Trail - Putney) 3:53:00 [3] 20.0 mi (11:39 / mi)

From start at Putney Rd over Ptny Mtn, the Pinnacle and the Ledges. Past County Rd almost to where trail turns down to Athens. Last 2 miles at N end rough, rest great rolling ridge running with views of Grn Mtns to the W. Came back on W Cliff trail from 5 Corners and that was also tough running for 2 miles.

Trail will be extended to Cambridgeport at the N end, making it 14.5 end to end, with several intermediate access points. Smooth surface, no rocks: nice running.

Felt good; weather started in the high 30's and got to high 40's and windy. Kept even splits out and back except for the climbs. Pace relaxed, going for distance on this one. Drank a can of Red Bull from the adventure race before I started. Guess it worked, but had so much caffiene I probably won't sleep for a week.

Thursday Apr 8, 2004 #

Road Running (Chester) 43:11 [3] 5.25 mi (8:14 / mi)

Run down around the village and then to Benny's to pick up the truck.

Wednesday Apr 7, 2004 #

Off Trail Running (Local hills) 54:00 [4] 4.0 mi (13:30 / mi) +300m 10:57 / mi

Good run along ridge to hill 1349. Trip back included 1/2 mile sprint across trashy wooded hillside.

Tuesday Apr 6, 2004 #

Road Running (Cummings Rd+) 40:00 [2] 4.2 mi (9:31 / mi)

Slow run to loosen up. Chilly 22F and breezy in early dawn.

Off Trail Running (Local hills) 42:00 [3] 3.0 mi (14:00 / mi) +200m 11:36 / mi

Afternoon workout; much warmer in the mid-40's. Up along ridge and through logging slash.

Monday Apr 5, 2004 #

Off Trail Running (Local woods) 50:00 [3] 4.0 mi (12:30 / mi) +250m 10:28 / mi

Ridge and over into valley beyond.

Sunday Apr 4, 2004 #

O - competition (Day 2 : Ansonia) 54:16 [5] 5.86 km (9:16 / km)

Much better run; lost 1 min going to #8 -- off L. Better use of attackpoints and features. Running both days was better than I expected. Need to build more speed, but wasn't tired.

Thanks to WCOC for a well run meet and great maps/courses! Thanks for letting the Team put on the fundraiser auction and relay.

Green - Splits

Saturday Apr 3, 2004 #

Trail Running (Warm ups/ cool downs) 30:00 [2] 2.0 mi (15:00 / mi)

O - competition (Day 1: Osborndale) 40:30 [5] 2.8 km (14:28 / km)

Not happy with the orienteering: lost 8 min on leg to #5 where I was distracted thinking about the 1 minute lost on the previous leg. First time I looked at a map since November, so have to get focused.

O - competition (Relay) 26:00 [5] 2.5 km (10:24 / km)

Fun relay with Kenny and Sandra. They got us in good position, but I came up short going to #3 and lost time above the cliffs.

Green - Splits

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