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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Nov 30, 2012:

activity # timemileskm+mload
  Road Running10 6:38:04 37.18(10:42) 59.83(6:39) 669990.9
  Strength7 6:15:001005.0
  Roller skiing5 5:18:23 45.05(7:04) 72.5(4:23) 493955.2
  Trail Running2 1:37:32 3.18(30:40) 5.12(19:03) 210128.4
  Off Trail Running1 45:00 2.0(22:30) 3.22(13:59)90.0
  Road Race1 24:42 3.18(7:46) 5.12(4:50) 2598.8
  Total25 20:58:41 90.59 145.79 13973268.2
averages - weight:162.3lbs

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Friday Nov 30, 2012 #

Note

Clearing slash and a few more stumps on the upper trails. Also talked to my neighbor about using some of his forest for the Jan ski-o. Promises to be an awesome WRE sprint!

Tuesday Nov 27, 2012 #

5 AM

Road Running (Cummings Rd) 20:02 [3] 2.0 mi (10:01 / mi) +56m 9:13 / mi
ahr:144 max:169

Another predawn run. Getting chilly, just below 20F. Knee feels better running a shorter distance every day.
C • knee 3
6 PM

Strength 45:00 [3]

3 x 20 reps core, arms, legs
3 x 8 pull ups

Monday Nov 26, 2012 #

6 AM

Road Running (Cummings Rd) 21:00 [3] 2.0 mi (10:30 / mi)

Morning run with some flurries.

Sunday Nov 25, 2012 #

6 PM

Road Running (Cummings Rd) 18:11 [3] 2.0 mi (9:05 / mi) +44m 8:31 / mi
ahr:167 max:236

Short run before dinner. More trail work today, cutting out stumps and popping rocks in the glade before everything freezes solid for the winter.

Saturday Nov 24, 2012 #

Road Running (Cummings Rd) 21:40 [3] 2.0 mi (10:50 / mi)

Quick run with Dan. Kate started on a lap around Chester while we were still clearing slash and rocks from the ski trails. Warm enough so I could dig some stumps with the backhoe on the new sections.

Friday Nov 23, 2012 #

3 PM

Roller skiing (Route 11) 1:00:00 [3] 7.5 mi (8:00 / mi)

Mix of techniques, short drills on V1, V2, no pole, double pole single stick. Felt heavy and slow, but nice flow.
Garmin failed on the download.

Thursday Nov 22, 2012 #

9 AM

Road Running 11:47 [2] 1.02 mi (11:33 / mi) +5m 11:23 / mi
ahr:153 max:170

Road Race race (Zack's 5K) 24:42 [4] 3.18 mi (7:46 / mi) +25m 7:35 / mi
ahr:168 max:180

Chased after Kate, but couldn't keep up. Felt good for not having run much in last month due to incipient injuries and sore knee. All felt okay today, so that is a good sign.

Road Running 12:22 [2] 1.15 mi (10:45 / mi) +12m 10:25 / mi
ahr:158 max:168

Tuesday Nov 20, 2012 #

Strength 50:00 [3]

3 sets x 20 basic arms, core, legs
3 x 8 pullups, x 30 crunches, x 100 side jumps

Friday Nov 16, 2012 #

3 PM

Roller skiing (Grafton Ponds) 1:06:51 [3] 9.91 mi (6:45 / mi) +126m 6:29 / mi
ahr:130 max:157

Temp in 30's, good rollerskiing. Focused on arm swing, leg thrust; V2alt and some V2.
Out 36.46 / back 26.26

Thursday Nov 15, 2012 #

3 PM

Road Running (Chester) 55:55 [3] 6.0 mi (9:19 / mi) +131m 8:44 / mi
ahr:167 max:207

Town loop with Kate. Picked up pace for a better run than usual.
5 PM

Strength 25:00 [3]

1 set x 30 reps; 8 pullups

Wednesday Nov 14, 2012 #

Road Running (Cummings Rd) 45:00 [2] 3.0 mi (15:00 / mi)

With Kate up around ski trails and then to Cummings.

Tuesday Nov 13, 2012 #

3 PM

Road Running (Route 11) 1:07:06 [2] 6.0 mi (11:11 / mi) +155m 10:21 / mi
ahr:139 max:237

Easy run, just trying to not get broken. R knee was hurting until the run, now it feels fine.

Monday Nov 12, 2012 #

Strength 1:15:00 [3]

Full strength session: 3 sets x 30 reps; more crunches, flutter kicks, side jumps
3 x 8 pullups

Sunday Nov 11, 2012 #

2 PM

Road Running (Chester) 1:07:03 [2] 6.0 mi (11:11 / mi) +131m 10:28 / mi
ahr:148 max:178

Around town to see how the hip is doing. That was okay, but the R knee started aching.
4 PM

Trail Running (Kingdom Valley) 30:49 [2] 1.18 mi (26:07 / mi) +69m 22:06 / mi
ahr:100 max:121

Then ski-bounding the trails. That got the hip hurting.

Saturday Nov 10, 2012 #

3 PM

Roller skiing (Route 11) 50:55 [3] 6.83 mi (7:27 / mi) +108m 7:06 / mi
ahr:124 max:149 weight:162lbs

Working on specific technique elements. Double pole, V2, V1, V2alt and a little no pole. Focused on initiating return arm swing with elbow and not hand. This tied body motions together and smoothed things out. Not sure it's correct technique, but improved it for me.

Moved in the last of this winter's 4 cords of firewood. Have almost 2 cords stacked in the shed drying for next year. Will have lots more to cut up after the loggers finish.

Also finished burying the water line to the lower pond. It had been displaced by foundation excavation. Spliced in a tee and valve to provide water for snow making this winter, not that it will be needed.

Friday Nov 9, 2012 #

Off Trail Running (Kingdom Valley) 45:00 [2] 2.0 mi (22:30 / mi)

Up over the top, checking out cutting and additional trees marked by forester for thinning. Unfortunately, he kept going about 200 m past the property line and my neighbor now has lots of blue painted trees. None of those cut, however.
C • hope your neighbor likes bl... 2

Thursday Nov 8, 2012 #

Strength 1:05:00 [3]

Medium set 3 set x 25 core, arms, legs
Pullups 8

Wednesday Nov 7, 2012 #

Strength (Grafton Ponds) 1:00:00 [1]

5 hours cutting roots and spreading hay on new trail cut at Grafton. Hay dust got into everything. Should be a nice trail, cutting to the R for 1/2 mile to hook up with the VAST system. Chance for back country exploring.

Tuesday Nov 6, 2012 #

2 PM

Roller skiing (Grafton Ponds) 1:03:48 [3] 9.54 mi (6:41 / mi) +125m 6:26 / mi
ahr:146 max:190 weight:162lbs

Stopped by to help spread hay on the new trail, but not doing it today. So braved the freezing weather and roller skied. Bright clear sun, quite pleasant until the sun dropped below the trees.
Worked on getting lazy L leg to push.
Out 36.47, back (headwind) 27.01

Monday Nov 5, 2012 #

3 PM

Trail Running (Kingdom Valley ) 1:06:43 [1] 2.0 mi (33:21 / mi) +141m 27:22 / mi
ahr:103 max:158

Around the trails, over the top. Checked out today's forest harvest in the new glade.
Preheated hip and easy run felt okay.

Saturday Nov 3, 2012 #

4 PM

Road Running (Chester) 57:58 [3] 6.01 mi (9:39 / mi) +135m 9:01 / mi
ahr:127 max:170 weight:163lbs

Okay for first 5 miles, then hip went out on the last one. Either the distance or that I was pushing on the last hill, it just was too much. Back to limping after 10 days of feeling good. More running rest and cold water therapy. Fortunately, roller skiing seems not to bother it.
C • Hip 4

Friday Nov 2, 2012 #

Strength 55:00 [3]

Medium set, 3 x 25 reps core, arms, legs. Pullups 8.
Felt much better than Monday's workout.

Thursday Nov 1, 2012 #

11 AM

Roller skiing (Grafton Ponds) 1:16:49 [3] 11.27 mi (6:49 / mi) +134m 6:34 / mi
ahr:132 max:161

Out and back focusing on V2alt and V2 on the hills. Back working on smooth momentum transfer. Then a short loop dp out and single stick back. First raw day rollerskiing. Had to cover the legs.
Out 37.47, back 24.30

Tip of one pole is wobbley. Doesn't look ready to fall out, but carbide insert is loose.

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