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

Training Log Archive: kensr

In the 30 days ending Apr 30, 2013:

activity # timemileskm+mload
  Skate Ski6 10:58:42 79.8(8:15) 128.43(5:08) 25841927.8
  Road Running10 9:15:00 49.27(11:16) 79.3(7:00) 11891464.9
  O - competition5 5:25:44 18.73(17:23) 30.15(10:48) 9191171.4
  Strength5 3:20:005c600.0
  Trail Running3 1:40:14 4.62(21:41) 7.44(13:28) 305185.5
  Track workout1 24:00 2.65(9:03) 4.26(5:38) 6771.0
  Total26 31:03:40 155.08 249.58 50645c5420.5
averages - weight:160.5lbs

«»
2:55
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Apr 30, 2013 #

4 PM

Road Running (Cummings Rd) 48:26 [3] 4.0 mi (12:06 / mi) +147m 10:52 / mi
ahr:135 max:171

Cummings and then up the hill on rte 11. Not fast, but felt good to run the hill.
5 PM

Strength 40:00 [3]
1c

2 sets x 20 reps
2 x 8 pull ups, 2 x 10 low box jumps

Sunday Apr 28, 2013 #

8 AM

Trail Running warm up/down 15:00 [2] 0.97 mi (15:28 / mi) +110m 11:26 / mi
ahr:108 max:170

O - competition race (Ski Slopes) 1:03:04 [4] 4.93 km (12:47 / km) +191m 10:43 / km
ahr:145 max:216

12 PM

O - competition race (Trophy Point) 28:36 [5] 2.83 km (10:07 / km) +153m 7:58 / km
ahr:154 max:169

Quite physical sprint course up the rocky cliffs and around some of the Halls.

Day 2, Mid, Green X - Splits

Day 2, Sprint, Green - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet
 
10 AM

Trail Running warm up/down 15:00 [1] 0.5 mi (29:59 / mi)

O - competition race (Lake Popolopen) 52:27 [4] 5.34 km (9:49 / km)

West Point Middle Green. Straightforward course with some interesting legs in the middle part, sandwiched between following the ridge at the beginning and roads at the end.

Too far and little past the control on 5, caught myself at the top of the next cliff and turned around to spot the control immediately behind me; 30 sec. A bit too far along the road to 8, should have cut in sooner; 30 sec.

Then cut in from the road even with 10, only to hit another control where mine should have been. Over-corrected and ran over to the big spur by the next road, only to look over and realize I needed to go back. Ran on a bearing right to the control, which couldn't have been more than 20 m from the first one and on an identical feature; 2:30 lost.

Hurting on the run-in as my brand new Icebugs had torn up my heels and every step was painful at that point.
2 PM

O - competition race (Camp Buckner) 21:30 [4] 2.33 km (9:14 / km)

Patched up the heels with help from Sara Mae and duct tape; ran in sneakers and that ended up okay.

Green sprint again starting well up the hillside, saving us some climb. Nice clean run. Was taking it at my current running pace, which let my navigation stay ahead of my feet.

Day 1, Mid, Green X - Splits

Day 1, Sprint, Green - Splits

Thursday Apr 25, 2013 #

5 PM

Track workout 24:00 intensity: (5:00 @2) + (15:00 @3) + (4:00 @4) 2.65 mi (9:03 / mi) +67m 8:24 / mi
ahr:142 max:164 weight:161lbs

At the HS track. Mile to loosen up, then 5 x 200 m at moderate effort.

Wednesday Apr 24, 2013 #

5 PM

Road Running (Green Mtn Tpke) 1:16:41 [3] 7.21 mi (10:38 / mi) +190m 9:50 / mi
ahr:140 max:168

Down to GMt Tpke and then 4 x 1 mile segments to the Missing Link Rd missing bridge and back.

Tuesday Apr 23, 2013 #

5 PM

Road Running (Cummings Rd) 59:07 [2] 3.82 mi (15:30 / mi) +155m 13:45 / mi
ahr:127 max:184

Lazy run out Cummings and then up the hill on 11, picking up some trash along the way. Working out the sore calves from Sunday.

Sunday Apr 21, 2013 #

11 AM

O - competition (Billygoat Earl's Trails) 2:40:07 [3] 14.72 km (10:53 / km) +575m 9:06 / km
ahr:101 max:168 weight:160lbs

Enjoyable BG, taken at a loping pace since my running to date has been sparse. Slower speed made nav easier, so no problems there until I got to the end and was struggling thru the 20-23 series on my own. In fact, I ran past 22 and only paused when I heard Sharon C chatter "it's here to our right" from behind. Recovered from that and pushed pretty hard going in.

Felt a few twinges in my L hamstring, but kept the pace relaxed enough that it didn't develop into cramps like last year.

Billygoat - Splits

Friday Apr 19, 2013 #

5 PM

Road Running (Toonerville Rail Trail) 56:39 [3] 6.08 mi (9:19 / mi) +120m 8:47 / mi
ahr:151 max:169

With Ruthie, but didn't run together; down to the river and back. Just stretching the running legs.

Thursday Apr 18, 2013 #

7 AM

Note

Ice out on the pond yesterday. Maybe time to think about something besides skiing.
10 AM

Skate Ski (Craftsbury ) 1:39:23 [3] 21.13 km (4:42 / km) +158m 4:32 / km
ahr:133 max:160

Well, maybe a little more skiing. Until it started to sprinkle.

Then over to Hill Farmstead Brewery for a growler of the finest ever.
6 PM

Road Running (Route 11) 32:00 [2] 3.0 mi (10:40 / mi)

With Ruthie down 11 and then past the house up the hill.

Tuesday Apr 16, 2013 #

6 PM

Strength 1:20:00 [3]
1c

Extended to 3 sets x 20 arms, core and legs with some of the Swedish Wintersportscenter exercises
Low box jumps 3 x 10
Pullups 3 x 8

Sunday Apr 14, 2013 #

4 PM

Road Running (Chester) 1:04:03 [3] 6.05 mi (10:35 / mi) +158m 9:48 / mi
ahr:134 max:169 weight:160lbs

Still felt punky running, but will take time to get used to pounding rather than sliding. Thru in a few pickups, and that was good.

Saturday Apr 13, 2013 #

9 AM

Skate Ski (Prospect) 2:55:00 intensity: (2:30:00 @3) + (25:00 @4) 34.66 km (5:03 / km) +621m 4:38 / km
ahr:137 max:165

They got a couple inches of sleet, too, and that was enough to get the trails back in decent shape. Early skiing on fast frozen sleet and later on loose corn not quite slush.

Ran into Aims and Wes from CSU almost right away and we skied together all morning. Nice to have someone to chase. Relaxed skiing at a good pace. Did a few hill pickups and those felt excellent. More of this for next season.

Finally got to 1500 km for the season.

No Pole 3 km.

Friday Apr 12, 2013 #

9 PM

Skate Ski (Kingdom Valley) 21:43 [2] 3.22 km (6:44 / km) +60m 6:10 / km

1" of heavy sleet on the ground, so Casey and I decided on a night ski. Fun, but work. Still lightly snowing and this flashed back in the headlamp glare, making vision disorienting.

Thursday Apr 11, 2013 #

Strength 45:00 [3]
1c

Two sets x 20 core, arms, legs
2 x 8 pull ups

Tuesday Apr 9, 2013 #

4 PM

Road Running (Toonerville Rail Trail) 44:04 [3] 5.04 mi (8:45 / mi) +94m 8:16 / mi
ahr:133 max:168

Warm and sunny, nice day to stretch the legs on a flat rail trail. Pushed but didn't generate too much speed, hard time getting the HR up at all. Pretty typical when I transition to a new sport. Body just won't go fast enough at first. Of course, still am getting funky readings even with a new battery.

Monday Apr 8, 2013 #

Note

Signed up for BG, WPt & USChamps today. Guess I need to get on a map before then.
C • motels 2

Sunday Apr 7, 2013 #

Note

R knee sore today. Will try skiing instead of running.
9 AM

Skate Ski (Stowe XC) 2:54:30 [3] 30.69 km (5:41 / km) +946m 4:56 / km
ahr:105 max:155

Up to Stowe for their last day. Trails by hq grey ice for the first 200 m, then hard snow once in the trees. Except icy on the uphill (and downhill) segments under hemlocks, and there were a bunch of those. Typical spring skiing tended by a snowmobile grooming with a drag; no tiller nor PistonBully.

Laps on all the trails. Quite good, just had to grit it out coming down some of the icy sections and only go up some trails. Lots of climb. Ventured over to the Haul Road and up to Trapps cabin. After soup there, came back down under full sun, slowing skiing to the boring level. Already had 30 km in, so didn't try to tweak the wax nor structure.

Knee okay, but sore on trip home.

Saturday Apr 6, 2013 #

5 PM

Road Running (Chester) 1:05:00 [3] 6.0 mi (10:50 / mi) +155m 10:02 / mi
ahr:127 max:127 weight:161lbs

Felt a little more into running today.

Friday Apr 5, 2013 #

9 AM

Skate Ski (Prospect) 2:16:29 [3] 30.56 km (4:28 / km) +590m 4:04 / km

On way to client, stopped for some fine skiing. All trails still in good shape. Fast in the shade, others slowed as sun hit them. On H8 red for 25 km, then switched to skis with HF10 yellow as day warmed. Done by 11 AM and on my way.

4 km no pole
C • garmin 2

Thursday Apr 4, 2013 #

6 AM

Road Running (Essex Jct) 25:24 [2] 2.04 mi (12:28 / mi) +12m 12:15 / mi

Morning run. Yawwwn!

Wednesday Apr 3, 2013 #

5 PM

Trail Running (Essex Jct) 1:10:14 [2] 3.15 mi (22:17 / mi) +195m 18:41 / mi

In the woods by the Inn. Trace of a trail with some scrambling and slipping.

Strength 20:00 [3]
1c

Sampling all the Technogym exercise machines in the fitness center.

Tuesday Apr 2, 2013 #

4 PM

Skate Ski (Grafton Ponds) 51:37 [2] 8.15 km (6:20 / km) +209m 5:37 / km

Post today they had snow and might groom, so went to check it out. No grooming evident for a long time. Surface frozen snow and water ice. Not pleasant but skiable. Might be okay if temps were up past freezing and things softened up.

Monday Apr 1, 2013 #

4 PM

Road Running (Chester) 1:23:36 [2] 6.04 mi (13:50 / mi) +158m 12:48 / mi

Opening session of April transition to running. Very casual, no attempt at any speed. And quite successful at that. Stayed on dirt for most of the way to ease the load on my knee, seemed okay.

Strength 15:00 [3]
1c

Sore after run. Just one set of 10 reps with wgts.

« Earlier | Later »