Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Apr 30, 2017:

activity	#	time	miles		km		+m	load
Road Running	11	7:23:34	36.71	(12:05)	59.08	(7:30)	573	1073.3
O-course Training	4	5:13:37	13.98	(22:26)	22.5	(13:56)	910	828.2
Trail Running	9	5:13:17	16.9	(18:32)	27.2	(11:31)	494	689.4
O - competition	5	4:48:36	16.83	(17:09)	27.08	(10:39)	642	1186.0
Skate Ski	5	4:37:50	12.64	(21:59)	20.34	(13:40)	511	545.7
Strength	8	4:20:00						820.0
Skiing	3	3:51:12	45.0	(5:08)	72.42	(3:12)	13369	603.6
Stretching	2	20:00						30.0
Total	39	35:48:06	142.07		228.63		16499	5776.3

3:01

0:00

» now

Sunday Apr 30, 2017 #

11 AM

Trail Running warm up/down 20:00 [2] 0.75 mi (26:40 / mi)

12 PM

O - competition race (Mille Lacs Long Green) 1:36:12 [4] 8.83 km (10:54 / km) +135m 10:07 / km
ahr:137 max:157

Glacial terrain with lots of kettles and ridges. Soft wet running in places and some stuff on ground. Confused on 2 and searched some with Glen until I shot a bearing to open water in the marsh and realized we had gone too far. Then on 4 cut across a short innocent looking marsh and promptly sunk to my thighs in muck. Whole surface was undulating as I gingerly crawled across to a fallen tree. Lost time on these: maybe 7 min. Rest went okay, but legs felt dead on the last half.

Tomorrow pick up more Earls controls, do some stretching and an upper body session, and rest the legs.

Green - Splits

Saturday Apr 29, 2017 #

11 AM

Trail Running warm up/down 25:00 [2] 1.24 mi (20:09 / mi)

1 PM

O - competition race (Interstate Park) 56:21 [4] 5.15 km (10:56 / km) +201m 9:09 / km
ahr:148 max:170

Green Middle. Oops! Stupid error right off the start: saw which way Peggy took off and did same, not knowing she had made a little adjustment after heading out slightly off. I just took it farther and had to correct more. But went up the hill a little left and down a parallel reentrant; then had to sort it out and find the right spot. Distracted by a guy chugging up behind me who sounded like a heart attack in action and came out of the control with my map upside down. Took the 180 for 150 m before realizing and had to run around the hill on the ride. So gave up 6 min right at the start.

Then all good except control confusion at 7 (arguably a crappy spot) and route to 9 (R across opening at end of marsh, which had thick green in places).

Okay with time, fair given the errors at the beginning, but 6 min less would have been quite good.

Road Running warm up/down 11:00 [2] 0.84 mi (13:06 / mi)

Green - Splits

Friday Apr 28, 2017 #

Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet

2 PM

Trail Running warm up/down 20:00 [1] 0.9 mi (22:14 / mi)

4 PM

O - competition race (Long Sprint) 31:38 [5] 4.43 km (7:08 / km) +61m 6:41 / km
ahr:146 max:169

Trail Running warm up/down 13:00 [1] 0.6 mi (21:39 / mi)

Long - Splits

Thursday Apr 27, 2017 #

2 PM

O-course Training (Earls Trails) 2:20:58 [2] 5.52 mi (25:31 / mi) +327m 21:34 / mi

Hanging controls for training courses.

7 PM

O-course Training 40:57 [2] 2.02 mi (20:18 / mi) +127m 16:59 / mi

Picking up half the controls.

Wednesday Apr 26, 2017 #

6 AM

Stretching 10:00 [1]

Loosening up muscles from yesterday.

Tuesday Apr 25, 2017 #

2 PM

Strength (Rec Center) 40:00 [4]

Heavy strength work today. Another week and it's time for mountain runs starting May.
Pullups w/extra 25# 7, 6
Dumbbell presses and skull crushers 10#
Incline crunches w/10#
Wrist curls w/10#
Calf raises, leg presses 270#
Sumo squats 20#
Abs/ads 12, max
Delts 80#, pecs 140#
Bicep/tricep curls
Presses
Wall sit 1 min
Pushups 15
Back extensions
Ski erg 2 x 500 m moderate pace 2:20

Monday Apr 24, 2017 #

Note

Getting cars sorted out today. Sold the Porsche for just about what I paid for it 29 years ago. Bought a brand new diesel VW Golf that had been on hold at the dealer since 2015. It's got the updates to correct the emissions issue. Got that for $5K off the sticker price plus a 162k mile warranty. Next: sell the old diesel back to VW.

4 PM

Road Running 33:53 [2] 3.08 mi (10:59 / mi) +1m 10:59 / mi
ahr:138 max:153

Loosening up after the weekend.

Road Running hills (Rec center) 16:54 [3] 1.09 mi (15:32 / mi) +55m 13:25 / mi
ahr:121 max:148

Across the river and up the hill. Good intentions, but discovered an energy deficit.

Sunday Apr 23, 2017 #

8 AM

Trail Running warm up/down 22:00 [2] 1.59 mi (13:50 / mi) +52m 12:34 / mi
ahr:118 max:176

Jog to start.

9 AM

O - competition race (West Point) 46:05 [4] 4.48 km (10:17 / km) +144m 8:52 / km
ahr:148 max:169

Day 2 Brown. Right off, control 1, looked for control at top of reentrant at top of hillside. But reentrant kind of continued across flat and resumed some more. So off 20 m and 2 min looking in the wrong direction before I figured it out. Then bang-on for the next 3, taking the road to 4 as I figured I could run that faster than Harriman's rocky ground. Probably a good choice for me. Second problem was 5, which looked on the map to be in a flat saddle. Turns out a piece of a contour was covered by the circle and it was on the end of the shoulder. Two more min there. Then good for the rest, passing someone to the next control and having him on my heels to the end. Good motivation, including up and over the hill to the Go control, figuring if he was going to follow me I might as well make him suffer. To the finish on the sidewalk as far as possible, with only a little running in the sand.

Happy with the result, more like I'm looking for. Picking up speed, good endurance (for a short course), but more to go.

10 AM

Trail Running warm up/down 17:57 [2] 1.07 mi (16:50 / mi) +12m 16:16 / mi
ahr:118 max:128

Cooling off around the parking lot.

Sunday - Brown - Splits

Saturday Apr 22, 2017 #

Event: West Point National Meet

9 AM

Trail Running warm up/down 17:54 [1] 0.87 mi (20:35 / mi) +110m 14:46 / mi
ahr:92 max:127

O - competition race (West Point) 58:20 [4] 4.19 km (13:55 / km) +101m 12:25 / km
ahr:140 max:160

Brown course. Mislead by hazard area in front of #3, saw tape on bushes and thought they represented the same area that was on the map. That was incorrect and went past the control down the hill a little. Then searched left and right before going back up and finding it. Six min lost there. Okay until #6 which was one of several cliffs down in a thicket; 2 min there.

Good route L to #7. Also to #8 where I went down the reentrant on the R side. This was a better route than straight, as I dropped to the right elevation and cut across the contour to the flag; which in fact was on a dubious cliff amongst many big ones. To #10 over the top and down the reentrant which nicely pointed to the control. Rest were okay but slower than I'd like, although the run-in at 26 sec was fine.

Saturday - Brown - Splits

Thursday Apr 20, 2017 #

9 AM

Road Running 18:30 [3] 2.12 mi (8:44 / mi)

Short, quicker run on the rail trail.

Strength (Rec center) 30:00 [3]

Balance: dynadisk one foot, squats 2 feet
Pullups 7 w/25# extra
Leg presses 15 @ 180#, 12 @ 270#, calf presses 15 @ 270#
Incline crunches 5 w/10#, 5 no extra
Dumbbell presses 15 & skull crushers 15 w/10#
Ski erg 500 m increasing tempo 40->70 2:21
Abs/Ads usual 15 reps
Sumo squats 15 @ 25#

6 PM

O-course Training race (Norwattak) 1:02:27 [3] 4.46 km (14:01 / km) +211m 11:20 / km

Training course by Steve. Didn't push too hard with races this weekend at West Point. Goofed by pulling up short going to #6 and looping back almost to the prior control to relocate. That was 11 min lost.

Wednesday Apr 19, 2017 #

5 PM

Strength (Skiing strength) 40:00 [3]

Day 2 Core, 2 sets:
Mountain climbers 50
Burbees with vertical jump 10
Core hold with shoulder press 3# 25
Leg side raises balanced on other leg 15 each side
Shadow boxing with 3# dumbbells 100
V-ups 20
Bicycle crunches 100

Tuesday Apr 18, 2017 #

Strength (Skiing strength) 30:00 [3]

Never too early to start on next year's downhill conditioning
Day 1 Legs, Quads and Glutes, 3 sets x 15 reps:
Classic squats 46#
Lunges 10#
Kettle ball sumo squats 20#
Wall sit 1 min
Box jumps 19" (12 reps)

Monday Apr 17, 2017 #

10 AM

Trail Running long (Danby Road) 2:25:36 [3] 8.31 mi (17:31 / mi) +264m 15:57 / mi
ahr:112 max:131

Planned on a long, easy climb on dirt roads and then a finish coming back downhill. Danby/Mt Tabor Road was perfect, except it still is covered with ice. Turned off after 100 m onto the Catamount Trail and ran that, which I found to be a mix of snow and mud. After 3 miles, back on the Danby Road and ran that to the marsh. Upper section of road better, still 10% was covered with slippy ice, which would have been fine with studded o-shoes, but not slick running shoes.

Saturday Apr 15, 2017 #

8 AM

Skiing (Okemo) 1:20:00 [3] 16.0 mi (5:00 / mi) +5060m 2:31 / mi

With only Kenny since the girls wanted to sleep in. Lifts started today at 8, but we didn't realize it until then, so a dash to get on the slopes before the temperature warmed up. Skiing by 8:40. Good cover on the trails with some fun dodging the rocks sticking up here and there. Classic NE spring skiing.

1 PM

Trail Running (Kingdom Valley) 31:50 [1] 1.58 mi (20:12 / mi) +56m 18:12 / mi

Around the trails in the Pines chasing Kenny and the girls.

Friday Apr 14, 2017 #

9 AM

Skiing (Okemo) 1:01:12 [3] 12.0 mi (5:06 / mi) +3539m 2:40 / mi

Another sunny spring day with Kenny, Samantha and Eliza. All over upper mountain with Samantha. Trails softened towards mush by late morning, so called it a day at lunch. Really enjoyable. May have to break down and do more alpine skiing next season -- otherwise won't be able to keep up with the girls.

2 PM

Road Running 24:01 [3] 2.13 mi (11:18 / mi) +68m 10:17 / mi
ahr:118 max:151

With Ruthie and Kenny. Legs tired from this morning.

Thursday Apr 13, 2017 #

9 AM

Skiing (Okemo) 1:30:00 [2] 17.0 mi (5:18 / mi) +4770m 2:50 / mi

Downhill spring skiing with Kenny and the girls. Good early morning conditions, frozen corduroy, that softened as the day went on. After lunch is was loose heavy corn and lots of work.

Tuesday Apr 11, 2017 #

8 AM

Road Running (Cummings Rd) 49:20 [2] 3.54 mi (13:57 / mi) +125m 12:34 / mi

Cummings with Ruthie, then up the road to the hilltop and back.

5 PM

O-course Training (Earls Trails) 1:09:15 [4] 5.91 km (11:43 / km) +245m 9:43 / km
ahr:145 max:164

Good training course set by Phil. Trail running, but a lot of climb and chances for mistakes.

Monday Apr 10, 2017 #

4 PM

Road Running (Rec Center) 1:18:37 [2] 5.86 mi (13:25 / mi) +64m 12:58 / mi
ahr:127 max:148

Five miles on the rail trail, then one lap up the hill across the river. Goal is to do repeats on the hill, but not today.

Sunday Apr 9, 2017 #

9 AM

Skate Ski (Kingdom Valley) 1:37:42 [2] 6.12 km (15:58 / km) +187m 13:51 / km

Down to 26F so groomed first thing this morning. Then out on classic skis for a tour around the trails. Just a couple short sections on grass. Quit when the snow started mushing.

11 AM

Road Running (Cummings Rd) 29:49 [2] 2.06 mi (14:29 / mi) +71m 13:05 / mi
ahr:111 max:133

Ruthie wanted a run, so out we went after skiing. Legs tired and loped along trying to keep pace. Bright sun, warm temps today.

Saturday Apr 8, 2017 #

8 AM

Skate Ski (Kingdom Valley) 1:00:55 [1] 3.02 km (20:09 / km) +133m 16:31 / km

Just below freezing last night and snow firmed up. Found a thin crust on top and looser corn underneath. Not the best for control. Toured the fields, upper hillside and pines. Upper trails the best, although all could be skied with some stepping around sun melted patches. If it freezes again tonight, I'll groom and skiing should be good.
Stretch: 15 heel drops, 10 hamstring faceplants

Friday Apr 7, 2017 #

11 AM

Strength 30:00 [3]

Was going to run first, but it was raining, so I stayed inside.
Stretching, balance
10 pullups on fat pipe
One full circuit of all the machines for arms and legs, moderate wgt, plus leg press 15 x 180#
Jump rope 50
Ski erg 2 x 500m playing with tempo
Wheel of Death x 20

Road Running hills 33:00 2.0 mi (16:30 / mi) +144m 13:29 / mi

Then it turned out rain had stopped. Across the river and did hill repeats.
5 x 20 m climb. Scoped out another route with 50 m climb and a little longer.

Thursday Apr 6, 2017 #

10 AM

Road Running 58:45 [3] 6.0 mi (9:48 / mi) +25m 9:40 / mi

Out for a mile with Ruthie and then kept going to the highway. Steady pace at 10 min/mi and a little faster on the way back. Cold drizzle sucking away at the snowpack. Need some freezing to get in spring skiing.

Strength (Rec Center) 30:00 [3]

Inside for weight work.

Balance, stretches
15# dumbbells for presses, skull crushers, squats
Incline crunches w/10# behind head
Pullups 6 w/25# added, then 12 without
10# ball for leg lifts, Russian twists, back plank, front and side lunges
Skip rope 30
Ski erg 500m with 7 stroke bursts every 100m 2:09.1

Tuesday Apr 4, 2017 #

11 AM

Stretching warm up/down (Rec Center) 10:00 [2]

Warm up stretch, jump rope 60, lunges

12 PM

Road Running 1:08:45 6.0 mi (11:28 / mi) +20m 11:20 / mi

Out into light rain. Still some slush on part of the trail. Easy on the way out, then picked up pace coming back.

Strength 25:00 [3]

Dried off then machines for different muscles
Squats 10#, lunges 10#
Pullups 12
Delts 60#, pecs 140#, ab/ads, seated press
Forward bends
Ski erg 500m with 6 stroke burst every 100m

Sunday Apr 2, 2017 #

8 AM

Note

Just barely to freezing for awhile last night. Groomed fields with the snowmobile, didn't go up in the woods after I buried the sled getting out of the barn. Snow looked fine, but it was really 18" of wet concrete. Skis sank right it and I had to dig it out. Once on yesterday's track, grooming went okay. I didn't want to chance getting stuck again high on the hillside, so left that until the base sets up. Sunny and headed for the 40's today.

Sap should start running again with the sun. Used the RO on 3 gal last night for 40 minutes and squeezed 2/3 of the water out. Will save on boiling time.

10 AM

Skate Ski (Kingdom Valley) 50:58 [3] 7.06 km (7:13 / km) +70m 6:53 / km

Much better today. Skating on what I groomed this morning was very good, yesterday's not so. But great to be spring skiing in short sleeves!

1 PM

Road Running (Rec Center) 21:00 [3] 2.0 mi (10:30 / mi)

Down the sidewalk to the rail trail, which wasn't plowed. Then 4 repeats on a 250 m straight stretch of pavement.

Strength 35:00 [3]

Good session with stretching and balance, then
7 pullups with 25# added, 10 with no extra wgt
Ab/adductor squeeze
10# skull crushers, press, flies
Ski erg 2000 m picking up tempo every 500 m until the last split, 45/53/60/50 9:21
Wrist curls 10#
Incline crunches with 10# behind my head
Mountain climbers
Jump rope 60

Saturday Apr 1, 2017 #

8 AM

Note

Snowing hard. Wet and heavy, 13" so far. Snow pack in yard up to 18" again. Ski time!

2 PM

Skate Ski (Kingdom Valley) 50:40 [2] 3.07 km (16:30 / km) +93m 14:19 / km

Heavy snow, softly packed with Bombi. Skating not very good. Toured around trails with Ruthie, she was on classic.

3 PM

Skate Ski 17:35 [2] 1.07 km (16:31 / km) +28m 14:36 / km

Switched to classic. Oops, wrong wax, no kick. Short lap.

« Earlier | Later »