Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Apr 30, 2005:

activity # timemileskm+mload
  Road Running10 9:44:40 59.1(9:54) 95.11(6:09) 16001643.5
  Bicycling9 8:30:00 87.4(5:50) 140.66(3:38)1273.0
  Trail Running5 4:46:00 26.87(10:39) 43.24(6:37)796.0
  O - competition1 3:52:00 8.26(28:04) 13.3(17:27) 640928.0
  Off Trail Running3 2:11:00 10.1(12:58) 16.25(8:04) 350524.0
  Hiking1 1:40:00 4.0(25:00) 6.44(15:32) 200100.0
  Track workout3 1:24:04 9.5(8:51) 15.29(5:30)246.3
  Skate Ski1 1:07:00 6.21(10:47) 10.0(6:42)201.0
  Weight Training7 55:00220.0
  O-course Training1 40:00 1.24(32:11) 2.0(20:00)80.0
  Steps1 5:0020.0
  Total27 34:54:44 212.69 342.29 27906031.8
averages - weight:164.5lbs

«»
3:52
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Apr 30, 2005 #

Weight Training 10:00 [4]

Pull ups 10
Wall wgts 20 x 4

Friday Apr 29, 2005 #

Trail Running long (Missisquoi Rail Trail) 2:34:00 [3] 16.0 mi (9:37 / mi)

Nice trail heading NE out of St Albans towards Canada. Rolling terrain, mostly farms and some woods.
Out 73.50
Back 80.27 (headwind)

Thursday Apr 28, 2005 #

Road Running hills (Mt Ascutney) 1:03:00 [4] 4.4 mi (14:19 / mi) +800m 9:09 / mi

Mt Ascutney road 1 mile at a time. Pitch gets up over 20% grade.
14.05
14.55
15.30
9.24 (0.7 mi) / 54:03
Came back down to 3 mile mark and did last section again:
9.04

Road Running (Descent) 50:00 [2] 4.4 mi (11:22 / mi)
weight:164lbs

Had a bit of rain on the way up, got some hail coming back down. Mostly overcast and a little raw. Felt pretty good.

Tuesday Apr 26, 2005 #

Bicycling warm up/down (To/from track) 29:00 [3] 6.6 mi (4:24 / mi)

Track workout warm up/down (plus recovery) 20:00 [2] 2.0 mi (10:00 / mi)

Track workout intervals (400m) 9:44 [5] 1.5 mi (6:29 / mi)

Windy. Felt more rested, but hamstrings still knotted.
1.33, 1.35, 1.39, 1.38, 1.39, 1.40

Monday Apr 25, 2005 #

Weight Training 10:00 [4]

Wall wgts 20/20/20/20 heavy
Pull ups 10
Presses 20 light

Sunday Apr 24, 2005 #

Road Running warm up/down (To/from Grn Mtn Tpk) 35:00 [2] 3.6 mi (9:43 / mi)

Road Running tempo (Green Mtn Tpk) 24:52 [4] 3.0 mi (8:17 / mi)

Out and back. Legs tired and knees sore from yesterday. Will have to try this once when I'm rested. Target 7:45; not even close.
8.17 / 8.25 / 8.10

So begins the work week from hell: 6 days of project work and 1300 miles of driving. Will see how much training I can squeeze in.

Saturday Apr 23, 2005 #

Road Running long (Butternut Hill loop) 1:16:20 [3] 8.0 mi (9:32 / mi) +400m 8:16 / mi

Light rain and 40F; good rogaine training weather. Measured milepoints last week, so took splits:
10.01
12.40
11.07
10.57
7.17
8.03
8.35
7.40
Nice negative splits; of course, topography had something to do with it.

Note

So how about the State of California being sued for false advertising? They claim to have "happy cows" in their softy climate that make better milk and cheese. Phooey! Good cheese comes from cows that are tough and stand outside shivering in the snow (Vermont). Besides, PETA says the Californians stuff their cows in cramped kennels and never let them out -- no happy cows there!

Friday Apr 22, 2005 #

Bicycling (Pleasant Valley) 44:00 [3] 10.4 mi (4:14 / mi)

CW loop. Dirt roads firming up, but Chester just graded Green Mtn Tpk so it's rocky for now.

Weight Training 10:00 [4]

Wall wgts 20/20/20
Pull ups 10

Thursday Apr 21, 2005 #

Trail Running warm up/down (To/from ridgeline) 8:00 [3] 0.8 mi (10:00 / mi)

Off Trail Running hills (Wall2wall ridge runs) 44:00 [5] 4.0 mi (11:00 / mi)

Hill runs w/Casey. Goal is 4:00 up / 3:00 down.
Different routes each time.
5.14/3.24
6.02/4.25 longer route
4.59/2.58
5.06/3.04
4.48/3.08
Felt good, lots of energy. Got a quick hamstring massage before run, it was fine for the first time since it cramped at the Billygoat.

Wednesday Apr 20, 2005 #

Trail Running (No Springfield Reservoir) 1:02:00 [3] 6.0 mi (10:20 / mi)
weight:165lbs

Ran with Casey thru Army Corps flood project; dam and floodplain with recreation trails. Recently flooded with spring meltoff. Trails were deliciously muddy with bogs for wallowing (not me). Dog changed color to very black, and was quite pleased.

Tuesday Apr 19, 2005 #

Road Running warm up/down (Cummings Road) 22:50 [1] 2.2 mi (10:23 / mi)

Morning family run.

Bicycling warm up/down (To/from track) 29:00 [4] 6.6 mi (4:24 / mi)

12.30/16.30

Track workout warm up/down (Recovery 400's) 18:00 [2] 1.75 mi (10:17 / mi)

Track workout intervals 8:20 [5] 1.25 mi (6:40 / mi)

400's at the track. Hamstring had a knot in it and never went away. Limited speed, so was off 5 sec from target pace:
1.43 / 1.40 / 1.43 / 1.41 / 1.39

Monday Apr 18, 2005 #

O-course Training (Kingdom Valley) 40:00 [2] 2.0 km (20:00 / km)

Hanging control bags around the woods. Decided I need my own sprint course. Can I get points for this? Ran with AR pack to carry controls and tossed in a climbing rope for extra ballast.

Bicycling (KV Trails) 15:00 [3] 1.0 mi (15:00 / mi)

Getting into some easy trail riding to build technical skiils. Most of the trails are still soft -- will have to wait a bit. Maybe practice riding up and down the steps and put some logs out in the field.

Weight Training (Upper body) 10:00 [4]

Pull ups 10
Wall wgts single/dble 4 x 20

Sunday Apr 17, 2005 #

Hiking (Pinnacle Peak) 1:40:00 [1] 4.0 mi (25:00 / mi) +200m 21:38 / mi

Family hike up Pinnacle Peak in Putney. Lies on the Ridge Trail, one of my favorite trail runs.

Road Running warm up/down (To/from Grn Mtn Tpke) 33:20 [2] 3.5 mi (9:31 / mi)

Road Running tempo (Green Mtn Tpke) 23:48 [5] 3.0 mi (7:56 / mi)

Really beat from recent workouts, but decided to go ahead with planned tempo run when we got back from the hike. Chance to push hard when tired. Target was 7:45/mi, but not there today.
7.53/7.51/8.04
Shoes felt a bit weird; discovered when I got home I had neglected to put in the insoles.

Saturday Apr 16, 2005 #

Road Running (Butternut Hill loop) 1:20:00 [3] 8.0 mi (10:00 / mi) +400m 8:39 / mi

Loop from pool out to VT-11 and then up Reservoir Rd until it connects with the top of Lovers Lane on top of Butternut. First mile flat, then 2-1/2 up and the rest a long downhill. Through maple forest. Saw more wild turkeys (2) than cars on whole run except going out VT-11.

Bicycling (Popple Dungeon) 2:30:00 [2] 23.0 mi (6:31 / mi)

Beautiful afternoon ride with Ruthie. Out Popple Dungeon past Nudist Camp Road and then ... well, never mind.
Road nice except once we got to Windam it was wet and soft. Turned around at Tater Hill Airstrip. Long downhill ride back to Chester.

Friday Apr 15, 2005 #

Bicycling (Pleasant Valley Rd CW) 56:00 [2] 10.5 mi (5:20 / mi)

Tour around trail and fields and then off for an easy ride up Rte 11 hill. Got to the top and figured I might as well run it down Pleasant Valley. Then it only made sense to keep on going across Green Mtn Tpke and finish the loop.

Weight Training 5:00 [4]

Pull ups 8
Wall wgts 20/20/20 slow

Thursday Apr 14, 2005 #

Off Trail Running hills 43:00 [4] 3.6 mi (11:57 / mi) +350m 9:10 / mi

Repeat hill run with Casey climbing along ridge from stone wall to stone wall. End points are the same, but route varied each time. Terrain rough climb with rocks and trees, maybe 600m with 70m climb.
Up 5.53/down 4.54
6.57/4.02
5.46/4.52
5.40/4.33
5.14/-
Runs got faster, but not easier, as I loosened up.

Trail Running warm up/down (To/from hill workout) 17:00 [2] 1.1 mi (15:27 / mi)

Wednesday Apr 13, 2005 #

Road Running warm up/down (Lovers Lane) 41:00 [1] 4.0 mi (10:15 / mi)

Glutes locked up after yesterdays track workout, so I had Casey take me for a run up and down Lovers Lane. Very slow going out, just plain slow coming back. But did feel better afterwards.
23/18
C • 1

Tuesday Apr 12, 2005 #

Bicycling (To/from track) 37:00 [3] 7.0 mi (5:17 / mi)

Track workout warm up/down (Recovery laps) 20:00 [2] 1.75 mi (11:26 / mi)

Track workout intervals 8:00 [5] 1.25 mi (6:24 / mi)

First track workout of the year. Planned on 4 x 400 @ 105. Actual:
101, 99, 98, 95, 93
Felt good and was doing better than I anticipated, so did an extra 400m. Took definite effort to get a running stride going. Goal is to do a weekly track session, so expect the times to drop once I remember how to run.
Weather 40's with a raw wind.
C • TRACK workouts 2

Note

Very surprised I ended up with no blisters from Sunday's BillyGoat. Feet felt bad during the race, with that squishy feel under the ball of my L foot. That's ok as are my heels.

Monday Apr 11, 2005 #

Bicycling (Flamstead Rd) 1:00:00 [3] 10.6 mi (5:40 / mi)

Mtn bike loop to loosen up after yesterdays toil.

Weight Training 5:00 [4]

Pull ups 5
Wall wgts 40 x dble; 20 x classic slow/heavy

Sunday Apr 10, 2005 #

Event: Billygoat Run
 

O - competition race (Billy Goat) 3:52:00 [4] ***** 13.3 km (17:27 / km) +640m 14:04 / km

Knew this was going to be tough, as I had only stopped skiing last weekend and gotten a handful of runs it. Confirmed that while aerobic capicity is ok from tons of skiing, the muscles used for running need tuning up. Got big time leg cramps -- glutes and quads both -- at several spots after control #14. The lifting muscles didn't like climbing through deadfall and rocks.
Course tough and map challenging around several controls.

Saturday Apr 9, 2005 #

Bicycling (Lovers Lane) 1:20:00 [2] 11.0 mi (7:16 / mi)

Tour of the thawing mud on Lovers Lane. Sunny part dry; deep woods section goopy.

Bicycling (Fields trail) 10:00 [3] 0.7 mi (14:17 / mi)

Checking distance.

Note

Stretching 1/2 hr.

Friday Apr 8, 2005 #

Trail Running (Colchester Pond) 45:00 [2] * 2.97 mi (15:09 / mi)

Nice 700 acre natural area with trail around perimeter. Will be good spot to do tempo runs in the summer when I'm in Burlington. Trail ok except for SW corner where neighbors fenced and forced 1/4 mile into bogs along lake. Maybe it will dry out later in the year.

Wednesday Apr 6, 2005 #

Road Running (Chester) 1:03:00 [3] 7.0 mi (9:00 / mi)

Warm 60's day. Still switching muscles from skiing to running.
While most of the snow is gone, the pond still has 10" ice.

Weight Training 5:00 [4]

Wall wgts: heavy, slow 20 reps classic & dble pole
Pull ups: 5, rotator cuff felt stressed

Tuesday Apr 5, 2005 #

Off Trail Running (Boulder hill) 44:00 [3] 2.5 mi (17:36 / mi)

First run up to top of ridge behind house and on to top of Boulder Hill now that the snow is mostly gone. Discovered a road was cut all the way up the ridge and the very summit has been clear cut. Looks like someone's new vacation house is going to plop down in the middle of my favorite run.
Noticed 5 weeks of stretching class has made it easier to get run thru heavy brush and under tree limbs.
C • stretching 2

Sunday Apr 3, 2005 #

Road Running (Goucher College, MD) 37:00 [3] 4.0 mi (9:15 / mi)

About half on roads, rest on trails around perimeter of campus property. Some extensive sections of woods that would be good for a sprint course map.

Steps (Stairs in hotel 16 flgts) 5:00 [4]

Saturday Apr 2, 2005 #

Road Running (Lovers Lane) 34:30 [3] 4.0 mi (8:38 / mi)

Out 19:15 Uphill
Back 15:15
Rainy, slimy 34F run with Casey out Lovers Lane. Road is goey mud season at its best. On the upside: no bugs, nice soft surface to run on, no danger of heat exhaustion. In short, great training weather! Downside: this could all be snow.

Friday Apr 1, 2005 #

Skate Ski (Stowe skate) 1:07:00 [3] 10.0 km (6:42 / km)

Temp warm, snow soft and slow. Took arm work to keep the skis moving. Aside from that, fun spring skiing.
Total for year 1131 km, 210 more than last season despite having no snow for the first month; snow has lasted much longer (and I've kept looking for it):
Dec 88
Jan 361
Feb 308
Mar 364
Apr 10

« Earlier | Later »