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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Sep 30, 2012:

activity # timemileskm+mload
  O - competition4 18:02:29 46.15(23:27) 74.27(14:35) 34693302.8
  Roller skiing7 9:21:49 70.46(7:58) 113.4(4:57) 11301613.3
  Road Running6 5:07:35 29.0(10:36) 46.67(6:35) 467801.3
  Trail Running3 4:22:47 18.69(14:04) 30.07(8:44) 1086866.7
  Strength5 3:15:00505.0
  Track workout1 11:48 1.5(7:52) 2.41(4:53)47.2
  Total24 40:21:28 165.8 266.83 61527136.3
averages - weight:158.5lbs

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Sunday Sep 30, 2012 #

Strength 20:00 [3]

Light workout 1 x 20
8 pullups, then dinner

Saturday Sep 29, 2012 #

8 AM

Strength 1:00:00 [2]

Trail construction all morning in the town forest. Swinging a mattock to cut tread path on new Lost Mine trail switchbacks.
4 PM

Road Running (Chester) 1:01:27 [2] 6.0 mi (10:15 / mi) +135m 9:34 / mi
ahr:157 max:171

With Kate around town after building furniture this afternoon. Nice time to chat the whole way.

Thursday Sep 27, 2012 #

3 PM

Roller skiing (Ball Mtn Dam) 1:28:01 [3] 11.59 mi (7:36 / mi) +276m 7:04 / mi
ahr:137 max:163

Warm up out to the dam. Then 3 laps back to the gate and out to the crest of the big hill down to the dam. First all V2, except couldn't carry it down the dips, so tucked. Other two used V2 up the hills and switched to V2alt going down, still a little coasting. No problem V2 up the big hill.
Each lap 2.55 miles: 19.24, 18.41, 18.42

Wednesday Sep 26, 2012 #

5 AM

Roller skiing (Auburn MA) 31:04 [3] 3.37 mi (9:13 / mi) +1m 9:13 / mi
ahr:115 max:141

Pre-dawn around the parking lot and entry drive to new Hampton Inn. Plus loops around the nearby bank. Definitely a WTF for the guy in the drive up ATM as I went thru the next lane.

Road Running 29:00 [2] 2.3 mi (12:37 / mi) +27m 12:10 / mi
ahr:139 max:163

Cool down on neighboring roads, then off down an old rail bed thru Dark Brook reservoir lands.

Tuesday Sep 25, 2012 #

6 PM

Road Running warm up/down (Auburn MA) 19:00 [2] 1.8 mi (10:33 / mi)

From hotel to track.

Track workout intervals (3 x 800) 11:48 [4] 1.5 mi (7:52 / mi)

Moderate effort, loosened up with each lap.
4.07, 3.52, 3.47
Getting dark so headed home.
C • Intervals + loosening up 5

Road Running warm up/down 20:00 [2] 2.1 mi (9:31 / mi)

Monday Sep 24, 2012 #

11 AM

Roller skiing (Grafton Ponds) 48:21 [3] 7.02 mi (6:53 / mi) +76m 6:40 / mi
ahr:124 max:145

Quick stop coming back from Bennington before a long conference call on my cell phone. Ran out of time and had to quit before I covered the usual route.

Did stop in and chat with the ski area manager. Got an initial okay for a ski-o race Jan 20, the day after a tentative WRE sprint at Kingdom Valley. Will also be doing an easy foot-o Oct 27 for anyone in the area.

Sunday Sep 23, 2012 #

Strength 20:00 [2]

Plan today was to pop the old window out of the LR, pop in the new one and go for a long run. Turned out it also involved insulation board on the whole side of the house, taping that, then house wrap and taping that, and laying bitumastic around the opening. So workout for the day was bench pressing the double window into position. And forget the run, it's dark out.

Saturday Sep 22, 2012 #

9 AM

Road Running (Chester) 1:08:08 [3] 7.04 mi (9:41 / mi) +171m 9:00 / mi
ahr:143 max:166 weight:161lbs

Down to the Green to drop off trail maps for the town fair. Back via Church St.

Thursday Sep 20, 2012 #

2 PM

Roller skiing intervals (Ball Mtn Dam) 1:39:30 [3] 11.33 mi (8:47 / mi) +282m 8:09 / mi
ahr:130 max:162 weight:162lbs

Great fall weather. Specific technique on the hill by the dam: 5 x no pole, double pole, V1, V2. About 50% farther on each lap than last time. Felt good for the first 10-15 reps, a little tired on the last 5. Then all the way to the 1/2 mile crest in 4.45, a little faster than last time.

Tuesday Sep 18, 2012 #

Strength 1:20:00 [3]

Core, arms, legs 2 sets x 30 reps
Pullups 2 x 8
And 10 x 100 knee bends; no sign of Brickeritis.

Monday Sep 17, 2012 #

Strength 15:00 [3]

Long work day today, so no chance to get outdoors. But did decide I need to build leg strength for getting up hills running and skiing. Therefore I figure squats might help. If each step up a hill is equivalent to a squat, then a mile of uphill running would be equal to a couple thousand squats. That's too many, so I figured I'd start at 1,000. Got in 800 today, will try harder tomorrow.
C • what. 3

Sunday Sep 16, 2012 #

8 AM

Trail Running race (Pisgah Mtn ) 2:40:33 [4] 14.29 mi (11:14 / mi) +703m 9:45 / mi
ahr:130 max:179

Beautiful day: 40's clear, crisp at start. Nice trail conditions, smooth for 2/3 and rooty/rocky for rest. Happy with run, considering I could feel the last two weekends of endurance racing. Heart rate went wacky going up Pisgah Mtn and never settled down after that.

About 20 min slower than the other time I did this 9 years ago. Not surprising considering I was tired and haven't run too much this summer in training.
C • cool race 1
C • Pisgah 3

Saturday Sep 15, 2012 #

Road Running (Cummings Rd) 28:00 [2] 2.1 mi (13:20 / mi)
weight:157lbs

Early morning run with Ruthie and Casey. Another nice day, sunny and cool. Projects for the day: more siding on the back of the house, cut some downed trees up for firewood, get the crusher and press ready for grapes next weekend -- been hot and dry for 6 weeks, ripening very well.

Tomorrow maybe Pisgah.

Thursday Sep 13, 2012 #

10 AM

Roller skiing long (Grafton Ponds) 2:34:56 [3] 20.03 mi (7:44 / mi) +261m 7:26 / mi
ahr:134 max:164 weight:154lbs shoes: NiflheimSkate

Specific strength: 5 miles each x no pole, double pole, V2, V2alt. Long enough to settle down and notice nuances of each technique and how balance, foot pressure and arm swing effect each.

Heavy workout in clear sun/shade. Upper body trashed by end. Bonked last 5 minutes; was dizzy for an hour afterwards. After workout weight way down by several qts water; almost down to bro's scrawny size.
C • Weight 1

Wednesday Sep 12, 2012 #

1 PM

Road Running tempo (Green Mtn Tpke) 1:22:00 intensity: (46:00 @3) + (36:00 @4) 7.66 mi (10:42 / mi) +134m 10:09 / mi
ahr:142 max:172 weight:157lbs

Down to Green Mtn Tpke and then 4 x 1 mile runs to Missing Link and across the closed bridge; 2 min recovery.
Cool in shade, but sun was hot. Glutes hurt on cool down run back up the hill.
Slow, but have to start somewhere:
8.33, 8.48, 9.07, 8.50

Tuesday Sep 11, 2012 #

5 PM

Trail Running (Kingdom Valley) 37:14 [2] 1.65 mi (22:36 / mi) +114m 18:36 / mi
ahr:102 max:123

Easy run around the perimeter trails and checking neighbor's terrain.
Maybe some mile tempos tomorrow.

Monday Sep 10, 2012 #

3 PM

Roller skiing intervals (Ball Mtn Dam) 1:07:47 [3] 7.48 mi (9:04 / mi) +114m 8:39 / mi
ahr:135 max:162

Beautiful fresh dry day, windy. Hill intervals at the end of the road, just after they closed it to traffic, although there were no signs of any visitors.

5 x approx 1 min no pole, double pole, V2, V1. Last one was to the top of the 1/2 mi hill. Felt good on all the intervals, not pushing too hard after the tough weekend.

Ran into Alex coming in just as I finished the last interval, for a very pleasant surprise. Skied out to the car together. Too bad I was beat or I would have done some more with her.

Sunday Sep 9, 2012 #

10 AM

O - competition race (Blue middle) 55:21 [4] **** 4.28 km (12:56 / km) +79m 11:50 / km
weight:160lbs

Had slept in the car with minimal rest. Uncomfortable sloped surface and body beat up from two long runs on Sat. Had intended to just go home in the morning, but the sun was out and a couple cups of coffee got me straightened out. Looked like the Blue middle course had the most traffic on Sat, so gave that a try. Short, but lots of legs made nav pretty intense. Ran straight to all the controls, except one where I went around the marsh (after crossing the first marsh and getting bogged down).

Fun contrast to Sat's adventures. Pretty smooth, losing a couple minutes on 9 having just slipped by the pit.

Saturday Sep 8, 2012 #

12 PM

O - competition race (Pawtuckaway) 2:38:08 [3] **** 12.07 km (13:06 / km) +251m 11:52 / km

Green Ultra Long. Not many controls, but really long legs. Maybe a third on trails, rest cross country. No problems with nav, easy running pace.
8 PM

O - competition race (Night-O) 2:56:00 [3] **** 11.91 km (14:47 / km) +229m 13:29 / km

Controls in clusters of 3, four clusters total. Still in first cluster when the sky opened up in a deluge. Hard to read map, for sure.

Hooked up with Phil and ran together. Made it quite pleasant and helped our accuracy, except for #9 where we botched the easiest control on the course for 9 min by not paying attention to where we hit the road.

Felt tired from the afternoon, but kept grinding it out like the night section of a rogaine.

Wednesday Sep 5, 2012 #

3 PM

Trail Running hills (4 x 400 Kingdom Valley) 1:05:00 intensity: (45:00 @2) + (20:00 @3) 2.75 mi (23:38 / mi) +269m 18:08 / mi
ahr:100 max:135

Since I can get shoes on, I figured to try a run up the trails. Feet hurt on the first one and then pain subsided so it wasn't distracting. Tender coming down, however.

Not too successful as a hill workout as I couldn't get heart rate into the 140's. Obviously still tired and probably at 50%.

Tuesday Sep 4, 2012 #

4 PM

Roller skiing (Grafton Ponds) 1:12:10 [2] 9.64 mi (7:29 / mi) +120m 7:12 / mi
ahr:121 max:149

Looking for any easy workout to loosen up and test my legs. Was able to get my feet into the ski boots, so I did that instead of biking. Maybe 50% recovered at this point. No real pizzaz and can still feel the deep fatigue from the rogaine.

Ended up getting misty partway through. Another test of speed reducers in the rain. However, didn't need them because it was flat. And the bearings seized up from getting soaked last time.

Sunday Sep 2, 2012 #

Note

Corrected distance after measuring more rationally. Also figured climb at 2910 m.
Day 1: 8 hrs, 35 km
Night: 10 hrs, 35 km
Day2: 6 hrs, 24 km

Saturday Sep 1, 2012 #

O - competition race (World Champs day 2) 11:33:00 [3] 46.0 km (15:04 / km) +2910m 11:27 / km

Got into southern area overnight, and then the east later on. Seemed like more climbing, and a couple short areas of W NY summer underbrush. No briars at all, thank goodness, but thick patches of baby balsam regrowth. This is when we hit the half dozen sections of drainage ditch controls; some tough to pick out in the night.

Ended up with 2060 points which put us in 7th for super vets of 28 teams. Passed over one 40 pointer at the end, because we feared it would put us overtime (thanks for that 9 min queue at the first control). Probably could have gotten that and a 50 pointer in the night we overlooked during planning. Annoying, but would not have changed the results. Were about 380 points out of first place.
C • Nice job!!!!! 5

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