Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Nov 30, 2007:

activity	#	time	miles		km		+m	load
Road Running	9	6:30:33	40.75	(9:35)	65.58	(5:57)		1112.2
Roller skiing	5	4:56:25	43.1	(6:53)	69.36	(4:16)		889.3
Hiking	1	3:00:00	6.0	(30:00)	9.66	(18:38)		360.0
O - competition	2	2:16:54	6.77	(20:13)	10.9	(12:34)		684.5
Weight Training	5	2:10:00						450.0
Trail Running	1	40:00	3.4	(11:46)	5.47	(7:19)		120.0
Skate Ski	1	35:00	2.49	(14:05)	4.0	(8:45)		105.0
Total	20	20:08:52	102.51		164.97			3720.9

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Thursday Nov 29, 2007 #

Weight Training 30:00 [4]

3 sets x 20. Hammered the wall wgts.
10 pullups, 20 pushups

Tuesday Nov 27, 2007 #

Road Running (Chester via PO/Cummings) 46:45 [3] 5.0 mi (9:21 / mi)

Afternoon run, after weather improved. Felt good and moved ok even up the streambed on Cummings.

Monday Nov 26, 2007 #

Weight Training 30:00 [4]

3 sets x 20 reps
11 pull ups, 20 pushups

Sunday Nov 25, 2007 #

Roller skiing (Andover Rd) 25:40 [3] 4.0 mi (6:25 / mi)

With Greg out Andover Rd. While pumping up tires -- oops! -- Greg blew the stem on his tire. No replacement. Can't use my skis as he has Alpina boots which don't fit the Salomon bindings (do we hear VHS/Beta?). So Greg goes for a run and I ski just to Andover and back.

Then off to the airport for an afternoon flight west.

Saturday Nov 24, 2007 #

Hiking (White Rocks) 3:00:00 [2] 6.0 mi (30:00 / mi)

Long Trail up to top of White Rocks (a dry rock slide), then a side trail down to the bottom and another to the ice caves. Couldn't see any ice because of the snow on top of the rocks.

Note

Cold last night -- so made snow this morning with test rig. Proof of concept:snow!

C • Making snow! 4

Friday Nov 23, 2007 #

Roller skiing (Rte 11) 50:45 [3] 7.0 mi (7:15 / mi)

Up and down Rte 11 wth Greg in pursuit. Nice way to loosen up after yesterday's run and before the dip in the hot tub.

Thursday Nov 22, 2007 #

Road Running warm up/down 40:00 [1] 4.0 mi (10:00 / mi)

To/from road race.

Road Running race (Manchester Road Race) 37:29 [5] 4.75 mi (7:53 / mi)

Good weather in the 50's. Felt pretty good all the way around, although congested at the start and took 35 sec to cross the start line. Pushed up the hill. Hit the best time I could expect given the level of training for this distance and running in general this year. Half a minute faster than last year.
7.53 / 8.58 / 7.17 / 7.36 / 5.43

Tuesday Nov 20, 2007 #

Skate Ski (Kingdom Valley Trails) 35:00 [3] 4.0 km (8:45 / km)

Snow this morning -- 2". Skiing on wet snow and grass underneath. Not great, but nice to be on real skis and snow. Lots of laps around the north field. Good thing for rock skis.

Monday Nov 19, 2007 #

Road Running (Cummings Rd +) 24:19 [3] 2.8 mi (8:41 / mi)

Nice brisk run; no Casey, so moved faster than usual.

Sunday Nov 18, 2007 #

Road Running (Cummings Rd +) 29:55 [3] 2.8 mi (10:41 / mi)

Morning family run.

Note

Unexpectedly cold last night (16F), so decided to fire up the snow making gear. Had to run first, and thaw out some hoses, and get a couple gas engines going -- temp worked up into the 20's pretty fast. That said, got a nice spray out of the pressure washer, and once hit with the compressed air, the drops fractured into nucleation size and voila! Snow!

Next step is to size and fixture the nucleating nozzles, add some more spray nozzles and mount the whole assembly on the trailer. Oh, and figure how to get water to the system. Minor details, but as they say "Mission Accomplished! (details to follow)".

C • pictures! 2

Roller skiing hills (Rte 11) 56:20 [3] 8.1 mi (6:57 / mi)

From the house, up over the hill towards Springfield. Then a few loops on roads on the top of the hill, back down past the house to the drop into town. One big hill and 3 smaller ones. Does not include the interesting trips down and up the dirt driveway.

Friday Nov 16, 2007 #

Note

Bad work day -- off at 4:45 AM and stuck in snow traffic on the way home 15 hours later. On the plus side, it was the first snow of the season.

Snowmaking Phase 2: got the pressure washer. Ready for Phase 3; Monday night temps forecast at 15 degrees.

Thursday Nov 15, 2007 #

Weight Training 30:00 [3]

3 sets x 20
10 pullups/20 pushups

Tuesday Nov 13, 2007 #

Road Running (Green Mtn Tpk) 37:00 [3] 4.0 mi (9:15 / mi)

Down and back to GMtnTpk.

Road Running tempo (Green Mtn Tpk) 25:35 [4] 3.0 mi (8:32 / mi)

Faster run for a bit of speed exercise. Dirt road surface rough and hard to see with dim headlight -- Atlas superlight in the shop awaiting repair (hint).
8.27/8.33/8.35

Monday Nov 12, 2007 #

Road Running (Cummings Rd +) 29:00 [3] 2.8 mi (10:21 / mi)

Really early run with Ruthie and Casey.

Weight Training 30:00 [3]

3 sets 20 reps:
upper body -- curls, wall wgts
core -- situps, back extensions
legs -- one-leg squats, leg curls, leg extensions
also 10 pullups, 20 pushups

Sunday Nov 11, 2007 #

Road Running (Cummings Rd +) 30:00 [3] 2.6 mi (11:32 / mi)

Out for family run before sun was up and then into the hot tub to loosen up. First really cold night -- in the teens -- pond had 1/2" ice cover.

Got phase 1 of snowmaking in place, a gas powered compressor. Phase 2 coming shortly.

C • Phase 2 = ...? 4

Saturday Nov 10, 2007 #

Road Running (Chester via Grn Mtn) 50:30 [3] 6.0 mi (8:25 / mi)

After a Lean certification exam in Burlington -- had to get out and blow off steam. Brisk day, definitely deep into fall now. Felt like pushing and moved along okay. Need to keep cranking up the pace.

C • Are you certifiably lean now? 4

Friday Nov 9, 2007 #

Trail Running (Burlington) 40:00 [3] 3.4 mi (11:46 / mi)

Stubble fields around scattered trees; then on bike trails in dusk/dark.

Weight Training 10:00 [3]

Crunches - 50
Pushups - 10/10

Thursday Nov 8, 2007 #

Roller skiing (Burlington) 39:40 [3] 6.0 mi (6:37 / mi)

Along the Burlington bike path, from the RR station north out of town. Good surface, but started to get dark.

Roller skiing (Burlington) 10:30 [3] 1.0 mi (10:30 / mi)

Some more going S, but the surface was rough with a couple track crossings.

Wednesday Nov 7, 2007 #

Note

Shaping up as another crummy training week -- lots of long drives and no daylight. Got 10k on the new car since mid-Sept; sitting on my butt instead of running the miles.

Monday Nov 5, 2007 #

Roller skiing (Rte 103) 1:53:30 [3] 17.0 mi (6:41 / mi)

Down to I-91 and back. Legs really tired after the weekend. Felt like lead on the hills.

Sunday Nov 4, 2007 #

Road Running warm up/down 40:00 [1] 3.0 mi (13:20 / mi)

To/from finish, to start.

O - competition race (Prince Wm - Gr-X) 1:12:09 [5] 5.9 km (12:14 / km)

No major problems, just time lost due to low visability and slight loss of map contact. Couple minutes lost on several controls.

Day 2 Green X - Splits

Saturday Nov 3, 2007 #

O - competition race (Prince Wm - Gr-X) 1:04:45 [5] 5.0 km (12:57 / km)

Botched the attack to control #1, being impatient and bailing out of the target ditch too soon to find the control. Looped around and came back 6 min later only to find it higher on the hillside than expected. Rest of run was ok; got into Quantico-land reentrant and briar terrain fairly quickly.

Day 1 Green X - Splits

Friday Nov 2, 2007 #

Event: US Champs

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