Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+m	load
	Hiking	3	13:00:00	24.9	(31:20)	40.07	(19:28)	1200	2220.0
	Road Running	12	10:59:28	48.44	(13:37)	77.95	(8:28)	1549	1975.2
	O - competition	3	7:16:40	21.06	(20:44)	33.89	(12:53)	978	1497.0
	Strength	9	4:25:30						878.5
	Roller skiing	3	2:19:53	16.43	(8:31)	26.44	(5:17)	167	419.6
	Trail Running	3	54:35	3.97	(13:44)	6.39	(8:32)	137	155.2
	Road Race	1	25:39	3.12	(8:13)	5.02	(5:07)	31	102.6
	Track workout	1	19:30	1.59	(12:16)	2.56	(7:37)	14	49.5
	Total	28	39:41:15	119.51		192.34		4075	7297.5
averages - weight:162lbs

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Monday Nov 30, 2015 #

12 PM

Road Running long 1:37:35 [4] 8.3 mi (11:45 / mi) +359m 10:22 / mi

Good effort, good run. Into a heavy training week.

Temp right at freezing, colder up in the hills. Steady pace on the climb, felt okay. Was able to pick it up coming down.

Sunday Nov 29, 2015 #

Strength (Rec center) 45:00

Flexibility and machine work, plus various balance and free wgts, skip rope 100
Planks
500 m easy on ski erg

Saturday Nov 28, 2015 #

8 AM

Road Running 1:10:33 [3] 5.25 mi (13:27 / mi) +115m 12:35 / mi

3 PM

Roller skiing 51:31 [3] 6.38 mi (8:04 / mi) +52m 7:53 / mi

Friday Nov 27, 2015 #

3 PM

Road Running (Vt 11) 1:07:29 [3] 4.23 mi (15:57 / mi) +127m 14:36 / mi

Down the road and back for 3 miles. Then ski bounding up the trails and back down in the dark.

Thursday Nov 26, 2015 #

8 AM

Road Running warm up/down 17:37 [3] 1.25 mi (14:05 / mi) +34m 12:59 / mi

9 AM

Road Race race (Edgar May 5K) 25:39 [4] 3.12 mi (8:13 / mi) +31m 7:58 / mi

Perfect conditions: still air, mid 30's. Convinced race director this year to eliminate the big hill at the end and make it a flat out and back course. Did a poster-size map for them on ocad and it looked good.

Was looking to break 25 min based on recent 200m runs, used Daniels to extrapolate 46 sec into 24:36 for 5K. Kind of a stretch, but generally adding 20 sec/mi every time you double the distance works well. Guess I doubled the distance too many times, and was a little flat from the Blue Hills Traverse. More training plus more speed work would help a lot -- surprise!

This will be a benchmark course to measure progress.

C • prediction 2

Road Running warm up/down 11:21 [2] 0.66 mi (17:12 / mi) +25m 15:24 / mi

Wednesday Nov 25, 2015 #

2 PM

Road Running (Rec center) 12:00 [2] 1.0 mi (12:00 / mi)

Really relaxed run to finally loosen up after weekend.

Strength 15:00 [2]

Easy arm workout on machines, 10 x 30#, to judge residual damage from yanking L shoulder Sunday. Range of motion okay, but can feel muscle strain in the rotator cuff.

Sunday Nov 22, 2015 #

Event: NEOC: Blue Hills Traverse and Meet

Trail Running warm up/down 16:00 [3] 2.0 km (8:00 / km)

Like I needed this. Ran to the start, but saw no one along the trail and no signs, so doubled back and went up the road to the north. Finally looped around and found the real start. Unfortunately, got there 10 min late so missed all the crowds and had no one to run with almost the entire race.

C • shoot 2

11 AM

O - competition race (Blue Hills) 4:09:42 [3] 20.55 km (12:09 / km) +622m 10:33 / km

Pretty sucky day. Started badly by missing the start by 10 min. Clean to the butterfly, then blew #8, the northern control, just skimming past it and losing 10 min on relocation. Then clean to 19 and was a little high, but looking up rather than down and lost 6 min. Struggled to 20, contouring straight across the cliffs (guess I need to make a note to stay off those). Went across the trail to 21 and up, but not up enough, and ultimately found 22 and went back to 21 fifteen min later.

So a good half hour lost on mistakes, and slowed way down once the rocks got slippery as that's how I trashed my quads last year with a bad slip. Came in all in one piece, but not too satisfying.

Traverse - A-Loop - Splits

Friday Nov 20, 2015 #

4 PM

Track workout intervals 19:30 1.59 mi (12:16 / mi) +14m 11:57 / mi

4 x 200 with 200 recovery.
51, 48, 46, 46

Trail Running warm up/down 8:35 [2] 0.64 mi (13:25 / mi) +3m 13:13 / mi

Strength (Rec center) 20:00 [4]

Short, hard workout on machines for arms. Added 15-40# and did 12-15 reps.
Also 10 and 8 pullups
Ski erg 500m @ 1.57. Started very fast @ 1.45 pace and then died the last 150m

Thursday Nov 19, 2015 #

3 PM

Road Running 45:08 [2] 3.09 mi (14:36 / mi) +34m 14:07 / mi

Drizzle, gloomy. Ran behind the old wreck of the J&L plant along the river, then down the rail trail. This will all be rail trail once permits and hazardous waste are taken care of.

Strength (Rec center) 20:00 [3]

Balance on the bosu
Ski erg 2000m at 8:30
Hamstring lifts on the big ball
One leg squats with other leg on the ball

Wednesday Nov 18, 2015 #

4 PM

Roller skiing 40:05 [3] 5.04 mi (7:57 / mi) +43m 7:45 / mi

From the park and ride at I-91 up to Springfield and back. Pavement in excellent shape and no traffic on the rail trail.

Strength 20:00 [4]

Balance on the bosu. Some machines with heavier weights. Jump rope 49-100. Pullups 10

Monday Nov 16, 2015 #

12 PM

Roller skiing 48:17 [3] 5.01 mi (9:38 / mi) +72m 9:14 / mi

Basic balance and V1 timing work. Good to be on roller skis, but distracted by many trucks passing by. Fortunately have wide shoulders on this section of road.

2 PM

Trail Running (Kingdom Valley) 30:00 [3] 2.09 mi (14:21 / mi) +134m 11:58 / mi

Trail run and tending some deadfall. Just enjoying the sunny day and trails ready for snow.

Sunday Nov 15, 2015 #

12 PM

Road Running long 1:24:10 [3] 7.2 mi (11:41 / mi) +86m 11:16 / mi

Out at an easy pace. Then decided to count turnover, 75 double paces for a minute. Seemed too slow, so raised it to 85. Pace immediately dropped by a couple minutes/mile with no real increase in effort. Looks like I need to stop being lazy and work on keeping cadence up. Key seems to find a way to swing arms faster in a natural rhythm, maybe tighter bend at the elbows. As the arms swing, so go the legs.

Strength (Rec center) 30:00 [4]
weight:162lbs

Leg stretches, balance on the bosu, ab roller. Then on the machines with an extra 10# on each.
6 pullups
Pretty well beat.

Saturday Nov 14, 2015 #

4 PM

Road Running intervals (Cummings Rd) 42:14 [3] 3.1 mi (13:37 / mi) +77m 12:39 / mi

Mile warmup and then 5 x 1/4 pickups with 30 sec recovery.

Friday Nov 13, 2015 #

Strength (Rec center) 45:30

Warmup series, with 79-100 jump rope. Then on machines for 1 set x 20, moderate load.

Ski erg 2000 m / 8.31

Incline crunches. Bosu balance one leg, fairly stable.

Thursday Nov 12, 2015 #

4 PM

Road Running (Kingdom Valley) 1:08:16 [3] 4.08 mi (16:44 / mi) +208m 14:27 / mi

Around the ski trails and then out and back on Cummings. Came across a porcupine at the top most part of the Ridge trail, just at dusk. Watched the black blob amble off into the brush.

C • Black blob enounters 4

Wednesday Nov 11, 2015 #

6 PM

Strength (Rec center) 40:00

Warmup and stretches then on the SkiErg for 20 min: 4445 m. Worked pretty hard, negative splits. Focused on hip tilt gun slinger style. That was immediately good for 2-3 sec/500 m pace.

Then cool down and some roller crunches.

Tuesday Nov 10, 2015 #

12 PM

Strength (Rec center) 30:00 [3]

Moderate workout, easy on the back.
Dynamic warmup
10 pullups
Machines at med weight x 20
Ski erg 500m 2.04

Monday Nov 9, 2015 #

12 PM

Road Running long 1:50:45 [3] 8.25 mi (13:25 / mi) +409m 11:38 / mi

Decided to run the Old Forge loop and see how I'm doing. Unfortunately, the weekend's run and hauling rocks on the ski trails and digging post holes for the grapes added up to excess strain on my back.

Started at a good pace, hit the two mile hill and continued okay. But halfway up my back started to ache and had to back off. Over the top and couldn't pick up the pace on the flats. Walked the second big hill and then jogged in from there, no sense doing damage.

Sunday Nov 8, 2015 #

Event: NEOC: Baldwin Hill

10 AM

O - competition (Baldwin Hill) 1:33:37 [4] 6.66 km (14:03 / km) +229m 11:59 / km

Green course. Short on #1 (didn't recalibrate from yesterday's 7,500). Then short on spurs at 6 and a little off on 8 and 9. All added to a frustrating 15 min lost in the woods.

Green - Splits

Saturday Nov 7, 2015 #

Event: EMPO Pineridge (and club champs)

11 AM

O - competition race (Pineridge) 1:33:21 [4] 6.68 km (13:59 / km) +126m 12:46 / km

EMPO red course. Another tour of the south side map, complete with lots of rocky ground. Leaves and ferns are down, so visibility was pretty good.

Major loss going to #3 (14 min). On correct line, but spotted the end of a rock wall and adjusted my route accordingly. Unfortunately took me well east of the control. Only later at the finish was that wall pointed out lying under the control circle ink, I had been 40 m from the control and headed off from a different wall visible on the map on a wild goose chase.

Frustrating, but otherwise a fun event.

Red - Splits

Friday Nov 6, 2015 #

4 PM

Road Running 32:20 [2] 2.03 mi (15:56 / mi) +76m 14:16 / mi

Easy to loosen up. L forefoot still sore by ball of foot. Think I might have done some damage at Pine Ridge on the pointy rocks. So going back tomorrow for some more.

C • So going back for more 1

Tuesday Nov 3, 2015 #

Hiking (LT) 2:00:00 [2] 5.0 mi (24:00 / mi)

Shelter down to rte 4. Then caught a free shuttle bus to Rutland and connected with another bus to Wallingford 15 min later.

Beautiful day so decided to hike up to where we had dropped the car.

Monday Nov 2, 2015 #

Hiking (LT) 6:00:00 [3] 10.4 mi (34:37 / mi) +800m 27:56 / mi

Up over Killington, with a detour to the upper ski lodge to replenish wine supply (no luck). Cooper lodge on top is old and beat up, so we continued on to Pico camp. A good hut and view, still early so went on to the Churchill Scott shelter. Not a spectacular view like the other 2, but new and in good condition. Trail deserted with no encounters or others in the shelters.

Could have gone on, but get to rte 4 tomorrow and next access point is 20 miles on at Brandon Gap. Can't chance getting stuck, need to be back at car in the afternoon.

Happy with leg strength, can feel a weakness, but it moves along okay. Ready for more of this.

Sunday Nov 1, 2015 #

Hiking (LT) 5:00:00 [3] 9.5 mi (31:35 / mi) +400m 27:56 / mi

Hinchley shelter to Gov Clement. Some good climb but nice hiking. Tom D again found a bunch of mushrooms to go in dinner. Leg feels good, but cautious on the descents. Over Killington tomorrow.

C • mushrooms 2

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