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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Apr 30, 2016:

activity # timemileskm+mload
  Trail Running14 11:38:59 36.08(19:23) 58.06(12:02) 14551479.3
  O - competition9 7:17:06 23.5(18:36) 37.82(11:33) 12391779.3
  Road Running7 5:42:56 28.04(12:14) 45.12(7:36) 420974.7
  Strength10 4:58:00879.0
  Hiking2 2:16:46 5.5(24:52) 8.85(15:27) 130233.5
  O-course Training2 2:05:00 6.05(20:40) 9.73(12:50) 88250.0
  Track workout1 38:50 3.01(12:54) 4.84(8:01) 790.7
  Skate Ski1 37:07 3.23(11:30) 5.2(7:09) 874.2
  Total44 35:14:44 105.4 169.62 33475760.7
averages - weight:162lbs

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Saturday Apr 30, 2016 #

8 AM

Hiking (Greenup Day) 40:00 [1] 2.0 mi (20:00 / mi)

Out a little before the event to collect trash from the house to town line. Will go down the hill on the next outing. Filled one green-up bag with trash (over 50% from McD's) and another small one with cans and bottles.

Thursday Apr 28, 2016 #

7 PM

O-course Training (Earls trails ) 1:25:00 [2] 6.5 km (13:05 / km)

Picking up the controls. A little night-O practice.
Leaves just budding out. Another week and visibility will be much less.
C • Billygoat 3

Wednesday Apr 27, 2016 #

3 PM

Trail Running (Earls Trails) 1:22:02 [1] 2.35 mi (34:54 / mi) +157m 28:54 / mi
ahr:87 max:116

Setting controls for Thursday.
4 PM

Trail Running 59:33 [1] 2.6 mi (22:54 / mi) +108m 20:17 / mi
ahr:155 max:201

More of same.

Tuesday Apr 26, 2016 #

Note

Wave placement for Birkie published: looks like I'll move back up to wave 3 for the Birkie and wave 2 for Friday's Korte (missed wave 1 Korte by about 0.5% back based on Craftsbury result).
C • you see the birkie start ti... 2
3 PM

Strength 1:00:00 [3]
ahr:122 max:171

Full set floor exercises at 20 reps
8 pullups w/10# extra
Ski erg 2000 m @ 8:50
First time Nordic hamstring extensions x 6, tough, but seems like it might be beneficial
Knee still sore until I iced this morning; skip running today (also because it was sleeting)

Monday Apr 25, 2016 #

2 PM

Road Running 56:30 [2] 3.94 mi (14:20 / mi) +2m 14:19 / mi

Non-embargoed area of Hanover.
Left knee quite sore from weekend, maybe where the cables are tied under the kneecap.

Sunday Apr 24, 2016 #

9 AM

Trail Running warm up/down 17:53 [2] 0.78 mi (22:54 / mi) +33m 20:14 / mi
ahr:92 max:108

10 AM

O - competition race 1:58:55 [4] 8.35 km (14:14 / km) +382m 11:35 / km
ahr:132 max:166

Green Long -- Turkey Mountain. Long and thick. Going to 2 was a grind. Floundered on 2, didn't go far enough and wasted 6 min looking too early. Stupid 3 min mistake on 9, went past on R and bounced off the next hilltop, thought I had seen the flag. Then got bogged down in the thick hilltop veg going to 10 (5 min). The rest was clean and quick, ran into Glen and we pushed each other hard to the finish.

5th overall M60 for the weekend.

Long - Green Y - Splits

Saturday Apr 23, 2016 #

Event: West Point National Meet
 
9 AM

Trail Running warm up/down 35:00 [2] 1.73 mi (20:14 / mi)

O - competition race 56:22 [4] 4.63 km (12:11 / km) +215m 9:53 / km
ahr:136 max:160

Middle Green M60. West Point is always quirky so ran green to not take this too seriously. Hit the quirk on 4 where I used the temporary bridge just before the control as a bomb proof attackpoint. Bearing off that and 60 m to the control. Except the bridge was actually 50 m to the right of where it was mapped. So 5 min lost before I zeroed in on the true spot. Also sucked over to the wrong reentrant just before 9 and wasted 2 min there.
11 AM

Trail Running warm up/down 35:00 [1] 1.6 mi (21:52 / mi)

2 PM

O - competition race 26:53 [5] 2.96 km (9:05 / km) +61m 8:14 / km
ahr:160 max:179

Green sprint. Clean, lost 15 sec by running between the wrong buildings to 13; not sure I could get thru. Fun fast running.

Middle - Green Y - Splits

Sprint - Green - Splits

Thursday Apr 21, 2016 #

4 PM

Track workout intervals (GMUHS) 38:50 intensity: (34:30 @2) + (4:20 @5) 3.01 mi (12:54 / mi) +7m 12:49 / mi
ahr:143 max:188

Short speed work before West Point. Was planning on 200 m and then 400's, but felt sluggish on the shorter warmups, so just did a bunch of 200's. Each got faster and easier; got thinking how I used to run 10 mile races at this pace. It didn't used to be this much of a struggle to run fast, so relaxed and flowed smoother. More like it should be. And not really straining.
56, 53, 50, 46, 44

Wednesday Apr 20, 2016 #

3 PM

Trail Running warm up/down 13:16 [2] 0.88 mi (15:07 / mi) +23m 13:58 / mi
ahr:138 max:167

Along the trail at the base.

Trail Running hills 42:32 [3] 1.96 mi (21:39 / mi) +357m 13:50 / mi
ahr:135 max:170

Took this pretty easy as my back started hurting at the first switchback. Tired from yesterday.
4 PM

Trail Running 38:12 [2] 2.01 mi (19:03 / mi)
ahr:95 max:111

Took this easy, too, to save my knees.

Tuesday Apr 19, 2016 #

5 PM

O - competition race (Mt Tom) 51:54 intensity: (47:54 @4) + (4:00 @5) 4.55 km (11:24 / km) +191m 9:25 / km
ahr:139 max:180

Had a 3 hour drive from a day in Middlebury, so no time to warm up. Started at an easy pace in along the access road from the gate. Then focused on having a clear plan and attack point for each control. Worked pretty well, although I missed a clean capture on 2 and 8. Thought I had a strong pursuer leaving the last control for the run-in, so hit it hard. Turned out he decided to walk in and showed up 5 min later...

Monday Apr 18, 2016 #

3 PM

Trail Running 1:01:09 [2] 4.32 mi (14:09 / mi) +31m 13:50 / mi
ahr:110 max:129

Slow jog to loosen up after the weekend. Pretty tight and tired.

Sunday Apr 17, 2016 #

8 AM

Trail Running warm up/down 20:00 [2] 1.5 mi (13:20 / mi) +10m 13:04 / mi
ahr:103 max:118

9 AM

O - competition race (High Rock) 51:10 [4] 5.01 km (10:13 / km) +88m 9:24 / km
ahr:138 max:169

Classic brown. Ran well, but left trail too soon on 9 and found several full sized boulders that weren't mapped. Went back to trail and relocated quickly to find control, but lost 3-1/2 min. Then out of 10 veered R over to main trail and had to cut back later, costing almost 1 min. Shin guards today, helped run much more aggressively.
3rd on the course.

Classic Brown Y - Splits

Saturday Apr 16, 2016 #

Event: 2016 NEOC Troll Cup: High Rock
 
10 AM

O - competition race 25:23 [4] 2.18 km (11:40 / km) +37m 10:45 / km

Brown middle preliminary. Ran well, a few bobbles, legs cut up with low briars.
2 PM

O - competition race 21:56 [4] 2.0 km (10:59 / km) +50m 9:46 / km

Brown middle final. pretty clean, but hesitated on 5 and probably lost 1 min.
5 PM

Hiking (Malden) 1:36:46 [2] 3.5 mi (27:39 / mi) +130m 24:47 / mi

Hike around the Fells with Dan, Kate and Max.

Middle Prelim Brown Y - Splits

Middle Final Brown Y - Splits

Friday Apr 15, 2016 #

6 AM

Road Running 6:00 [3] 0.5 mi (12:00 / mi)

Morning wake up.

Thursday Apr 14, 2016 #

6 AM

Strength 40:00 [3]

Full set x 20 reps floor exercises
8 pull ups
Added 20 x 16" steps (not jumps yet)
7 AM

Road Running (Essex Jct) 17:45 [2] 1.23 mi (14:26 / mi) +24m 13:37 / mi

Fresh air jog after strength workout.
5 PM

Trail Running (Essex Jct) 31:00 intensity: (21:00 @2) + (10:00 @4) 2.64 mi (11:44 / mi) +43m 11:11 / mi
ahr:136 max:168

Intervals on a nearby running trail.
10 segments of about 1 min each, with the same recovery between each.

Strength 3:00 [3]

Then did 20 x 12" stationary jumps.

Wednesday Apr 13, 2016 #

5 PM

Road Running 1:37:03 [3] 7.34 mi (13:13 / mi) +143m 12:28 / mi
ahr:127 max:159

Ran directly from the Essex Inn. Mostly dirt roads and trail. Good route, could easily add a bunch more distance to this.

Tuesday Apr 12, 2016 #

4 PM

Trail Running (Kingdom Valley) 45:00 [2] 2.3 mi (19:34 / mi) +171m 15:54 / mi
ahr:98 max:125

Recovery run. Cleared some branches from new trail runs.

Monday Apr 11, 2016 #

3 PM

Strength (Rec center) 45:00 [4]

Stiff from the weekend. Modest energy level.
Floor exercises 1 set x 20 plus ski erg 1000m 4:45
10 pull ups with 10# added wgt

Sunday Apr 10, 2016 #

Event: NEOC/WCOC: Cemetery Hill
 
9 AM

Trail Running warm up/down 23:00 [2] 1.07 mi (21:30 / mi) +18m 20:26 / mi
ahr:85 max:146

10 AM

O - competition race (Cemetery Hill) 54:04 [4] 4.93 km (10:59 / km) +116m 9:49 / km
ahr:133 max:151

Long sprint
12 PM

O - competition race 30:29 [4] 3.22 km (9:28 / km) +99m 8:12 / km
ahr:147 max:169

Sprint 2

Long Sprint - Splits

Final Sprint - Splits

Saturday Apr 9, 2016 #

11 AM

Strength 12:00 [3]

Half the usual set of exercises, then ready to run.
12 PM

Road Running tempo 59:28 [4] 6.01 mi (9:54 / mi) +119m 9:19 / mi
ahr:141 max:180 weight:162lbs

Missed a couple days due to long drives for work, so decided to run a little hard today despite Phil's o-race tomorrow. Felt good, but had to push on the hills coming back home to keep it under an hour.
2 PM

Strength 1:00:00 [2]

Chainsawing 3 pines that snapped off last week on the ski trails. Got another old maple that split vertically 20 ft and is ready to barber chair. Left that for Green Mountain Power, when it goes down the power lines will, too.

Thursday Apr 7, 2016 #

6 AM

Strength (Essex) 35:00 [3]

Same as yesterday with 30 crunches, 60 side lunges

Wednesday Apr 6, 2016 #

6 AM

Strength (Essex) 25:00 [3]

One set 20 reps floor exercises
Lunges with 10#
Pitcher squats
Push-ups
Clamshells
Leg lifts
Crunches
Flutter kicks
Dips
Side jumps
Pull ups (10)
Sumo squats
Hamstring curls
Wall wgts
Russian twists
Planks (30 sec) side, back, front
4 PM

Trail Running (Indian Brook) 1:53:46 [3] 6.07 mi (18:45 / mi) +276m 16:26 / mi

Snowing, picked up an inch by the time I was done. A little tricky running along the top of the cliffs as the snow was over ice in places. Dropped to lake level and did another loop there. Much better as that trail is used more and pretty level.

Tuesday Apr 5, 2016 #

Note

Winter sucked, maybe there's hope for Spring. Fresh snow and 4F this morning.
C • Winter sucked 2
5 PM

Trail Running (Indian Brook) 1:21:36 [3] 4.27 mi (19:07 / mi) +228m 16:23 / mi
ahr:113 max:156

Random run on the Indian Brook trails. No map, no compass, but direction from the sun worked pretty well. Trails generally wet but frozen so running went okay.

Monday Apr 4, 2016 #

5 PM

Skate Ski (Kingdom Valley) 37:07 [2] 5.2 km (7:09 / km) +8m 7:05 / km
ahr:98 max:118

2" fresh snow on grass. Groomed a loop to pack it a little. Not too bad, except where voles have pushed up mounds of dirt and skis dragged over them.

Sunday Apr 3, 2016 #

3 PM

O-course Training (Kingdom Valley) 40:00 [2] 2.01 mi (19:54 / mi) +88m 17:31 / mi
ahr:95 max:119

Picking up some controls and running the trails. Very gusty wind. Ran to the tea house and looped back 15 minutes later to find a 14" pine tree uprooted and toppled across the trail.
4 PM

Strength 8:00 [3]

Recent tweaking at end of Ti splice stuck to collar bone dating back to bike crash. No current cause like fall or running into tree. So decided to stimulate the situation with some mild exercise: 20 sissy pushups, front, side and back planks at 30 sec each. Curious about result -- seems to hurt a little more. Will ice and see how it develops.

Saturday Apr 2, 2016 #

3 PM

Road Running 1:06:49 [3] 6.0 mi (11:08 / mi) +121m 10:29 / mi
ahr:127 max:168

Chester loop. Sprinkles at 2 miles, rain at 4 and sun back out at 6.

Friday Apr 1, 2016 #

10 AM

Road Running 39:21 [2] 3.01 mi (13:03 / mi) +11m 12:54 / mi

Felt very sluggish, slow going out. Better on the return and included a few pick-ups.
11 AM

Strength (Rec center) 10:00 [3]

Balance
Pull ups 3 plus 5 with 10# wgt
Crunches

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