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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Sep 30, 2014:

activity # timemileskm+mload
  Hiking6 8:00:04 8.01(59:56) 12.89(37:15) 177600.0
  Strength14 4:13:00506.0
  Stretching19 3:48:00127.0
  Road Running5 3:24:48 17.01(12:02) 27.37(7:29) 91492.2
  Trail Running2 1:27:40 5.01(17:30) 8.06(10:52) 257223.3
  Track workout1 38:56 3.01(12:56) 4.84(8:02) 55116.8
  Jump Rope1 201.0
  Total43 21:32:48 33.04 53.17 5802066.4
  [1-5]28 18:10:47
averages - weight:159lbs

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Tuesday Sep 30, 2014 #

Stretching 12:00 [3]

Plus 20 sissy pushups

Monday Sep 29, 2014 #

Stretching 12:00 [1]

Sunday Sep 28, 2014 #

7 AM

Stretching 10:00 [1]

Stretch plus leg lifts with ankle wgts.
3 PM

Note

Finished grading on the Wall today. Next to seed and mulch. Great trail.

Saturday Sep 27, 2014 #

6 AM

Stretching 9:00 [0]

Friday Sep 26, 2014 #

6 AM

Stretching 9:00 [3]

3 PM

Trail Running (Green Mtn HS) 1:07:48 [3] 4.29 mi (15:48 / mi) +204m 13:46 / mi

Began on the track, but kicked off when a soccer game started. Ran the trails above the hs.
4 PM

Hiking 1 [0] 1.06 mi (1 / mi) +66m 1 / mi

Trail track.

Thursday Sep 25, 2014 #

5 AM

Stretching 10:00 [0]

Wednesday Sep 24, 2014 #

5 AM

Stretching 9:00 [0]

Knee sore this morning, but loosened up okay.

Tuesday Sep 23, 2014 #

1 PM

Road Running 31:13 [3] 3.0 mi (10:24 / mi) +46m 9:56 / mi

;Faster yet today. Working towards 10 min/mi shortly and well under by end of Oct.

Monday Sep 22, 2014 #

6 AM

Stretching 13:00 [0]

4 PM

Road Running 45:30 [3] 4.0 mi (11:23 / mi)

Running still slow, but faster than last week.

Strength (Rec center) 40:00 [3]

Machines 2 x20
Wall wgts 2 x 50 @20#
Leg press 20 @ 135# both and R only
5 pullups

Sunday Sep 21, 2014 #

7 AM

Road Running (Rt 11) 43:05 [1] 3.01 mi (14:19 / mi) +45m 13:41 / mi

Morning run with Ruthie.

Stretching 5:00 [0]

Stretch only.
10 AM

Note

Tested grapes for sugar today. Seyval is still low at 10% as expected. Have a few clusters on the new La Crescent. so checked them, too. Except the birds had picked them 100% clean - yikes! Must ripen sooner than Seyval. Will get netting over those today, since last year the birds attacked at about 12% sugar. Target is to get to 18%, but will depend on whether sugar keeps rising even though we've had a frost.

Saturday Sep 20, 2014 #

6 AM

Stretching 14:00 [3]

10 AM

Hiking (Kingdom Valley) 2:00:00 [1] 1.5 mi (1:20:00 / mi)

Spreading seed and then a couple bales of hay on the upper logging trail.

Jump Rope 20 [3]

Tentative, but successful!
x 23

Friday Sep 19, 2014 #

4 AM

Strength 12:00 [1]

Early start for stretch and strength.

Thursday Sep 18, 2014 #

6 AM

Stretching 14:00 [0]

Wednesday Sep 17, 2014 #

6 AM

Stretching 14:00 [0]

4 PM

Road Running 49:00 [3] 4.0 mi (12:15 / mi)

Wires thru the kneecap don't like pounding on pavement.

Strength (Rec center) 25:00 [3]

One set x 20 reps on machines, inclined crunches, extensions @ 135#
8 pullups, 50 @ 20# wall wgts

Tuesday Sep 16, 2014 #

6 AM

Stretching 14:00 [0]

Monday Sep 15, 2014 #

6 AM

Strength 12:00 [1]

Stretch/strength.

Finished book 4 of GoT. Winter is coming...
C • winter is coming... 1

Sunday Sep 14, 2014 #

Note

To the Tunbridge World's Fair today. Great event with all the ag, food and tractor pulls.
6 AM

Strength 14:00 [1]

Saturday Sep 13, 2014 #

6 AM

Strength 13:00 [1]

Usual quad, calf and hamstring stretches, plus wrist stretches. Weights on legs for abductors, adductors and quads. Easy squats.

Friday Sep 12, 2014 #

6 AM

Stretching 12:00 [0]

3 PM

Road Running (Rt 11) 36:00 [2] 3.0 mi (12:00 / mi)

Run with Ruthie.

Thursday Sep 11, 2014 #

6 AM

Stretching 12:00 [0]

Wednesday Sep 10, 2014 #

6 AM

Strength 15:00 [1]

Tuesday Sep 9, 2014 #

6 AM

Stretching 15:00 [0]

Stretching and strength including some wrist stuff.
5 PM

Strength (Rec center) 40:00 [3]

Two rounds on machines, crunches
5 pullups, felt heavy
Wall wgts 50 @ 20#
6 PM

Trail Running (Kingdom Valley) 19:52 [1] 0.72 mi (27:35 / mi) +53m 22:28 / mi

Tracing some trails.

Monday Sep 8, 2014 #

6 AM

Strength 14:00 [1]

Stretches/strength for quad; planks
5 PM

Track workout (Green Mtn HS) 38:56 [3] 3.01 mi (12:56 / mi) +55m 12:15 / mi

Doc said it was okay to jog, but not run. So I figured anything slower than 10 min/mile was probably a jog.

First running (oops -- jogging) in 3 months. Started very slow for a couple laps, and then just decided to keep going. Gradually picked up the tempo modestly to around target.

No pain, but iced the knee to be safe.

Also talked to the doc about L elbow, which has bothered me since crutches time. Diagnosed as lateral epicondylitis (tennis elbow). Stretches and strength exercises for that before serious ski poling starts.
C • Running Jogging 4

Sunday Sep 7, 2014 #

6 AM

Stretching 14:00 [0]

Stretching, then leg strength.
Later on moving dirt around on the upper trails. Had to pause while a black bear waddled across the trail in front of me.
See doc tomorrow, maybe an okay to run some.

Saturday Sep 6, 2014 #

6 AM

Strength 11:00 [0]

9 AM

Hiking (Kingdom Valley) 2:00:00 [1] 1.0 mi (2:00:02 / mi)

Seeding trails and spreading bales of hay.
2 PM

Hiking 2:00:00 [2] 1.0 mi (2:00:02 / mi)
weight:159lbs

Chainsawing stumps flush on widened trails and new sections. Hot and heavy work in chaps. Lost 4#'s.

Friday Sep 5, 2014 #

6 AM

Strength 15:00 [3]

Stretching/strength/planks

Thursday Sep 4, 2014 #

4 AM

Strength 10:00 [3]

Early stretch/strength.

Wednesday Sep 3, 2014 #

6 AM

Strength 20:00 [0]

Stretch/strength.
4 PM

Hiking 1:20:03 [1] 1.95 mi (41:03 / mi) +111m 34:52 / mi

Trail hike.

Tuesday Sep 2, 2014 #

6 AM

Stretching 20:00 [0]

Mix of stretch/strength.

Monday Sep 1, 2014 #

6 AM

Stretching 10:00 [0]

Strength 12:00 [3]

8 AM

Hiking 40:00 [1] 1.5 mi (26:40 / mi)

Checking culverts and seeding after last evening's rain. Where covered with hay, trails look good. Elsewhere, need to finish rehab work.

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