Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Nov 30, 2017:

	activity	#	time	miles		km		+m	load
	Skate Ski	7	12:12:21	57.79	(12:40)	93.0	(7:52)	120	1967.1
	Strength	14	11:25:00					3	1817.2
	Road Running	12	6:22:06	27.14	(14:05)	43.68	(8:45)	281	974.0
	O - competition	6	6:18:51	23.21	(16:19)	37.35	(10:09)	1054	1572.9
	Stretching	31	4:45:00
	Trail Running	10	2:56:11	8.61	(20:28)	13.86	(12:43)	318	372.5
	Hiking	2	2:12:34	4.26	(31:08)	6.85	(19:20)	139	132.6
	Track workout	4	1:51:43	12.13	(9:13)	19.52	(5:43)	2	419.7
	O-course Training	2	1:28:26	4.82	(18:20)	7.76	(11:23)	177	353.7
	Road Race	1	27:01	3.09	(8:45)	4.97	(5:26)	14	108.1
	Total	82	49:59:13	141.05		227.0		2108	7717.7
	[1-5]	51	44:28:13
averages - weight:164lbs

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Thursday Nov 30, 2017 #

8 AM

Skate Ski (SilverStar) 46:00 [3] 5.3 km (8:41 / km)

Snowing steadily, maybe 4" so far. Early trip out, some trails groomed but soft. Slow on the glide.

10 AM

Skate Ski 1:30:00 [2] 8.0 km (11:15 / km)

Out again with Ruthie on the lower trails. Most had been groomed, but had 2-3" fresh snow on top within the last hour. Made skating a lot of slow work.

12 PM

Stretching 6:00 [0]

1 PM

Skate Ski 2:08:00 [3] 14.2 km (9:01 / km)

Stopped snowing and we followed the groomer out. Around to the village and back to Sidewinder loop.
Still soft for skating. Probably should have brought some classic skis along.

Wednesday Nov 29, 2017 #

8 AM

Stretching 9:00 [0]

9 AM

Road Running warm up/down 13:00 [2] 0.8 mi (16:15 / mi)

Morning warmup.

10 AM

Skate Ski (SilverStar) 3:10:00 [3] 23.6 km (8:03 / km)

Sunny morning. Inch or two of fresh snow groomed onto the base, low 20's. Up to the top again and then out to Alder Point. Ready for lunch when we got back. Now overcast and maybe more snow.

Trail network is confusing. Signs not clear, lots unmarked alpine trails to cross over. Hard to even figure where the climbs are as the trails wrap around the hilltop. Faint index contours on the trail map crisscross the intermediate contours (?!). Aside from that, skiing is good and enjoying it with Ruthie, Gina and John Brodhead and George Hall from Craftsbury.

5 PM

Stretching 9:00 [0]

Tuesday Nov 28, 2017 #

11 AM

Skate Ski (SilverStar) 2:20:00 [2] 15.0 km (9:20 / km)

Out to BC for xc at SilverStar. Got in late after first flight hit headwind and missed connection. Air Canada not too concerned and just put us on the last flight to Kenowla which got in after midnight. Then an hour drive up here, thanks Hertz for staying late to give us the car.

A loop around the base and then up to the summit. Snow flurries moved in and were blowing hard as we got higher. Chilled on the way down. Had been promised hot chocolate at the top, but the restaurant was closed. Not really surprising as this place is deserted with almost no one downhill skiing.

C • Hot Chocolate 2

8 PM

Stretching 8:00 [0]

Sunday Nov 26, 2017 #

12 PM

Trail Running warm up/down 12:00 [2] 0.7 mi (17:08 / mi) +61m 13:29 / mi
ahr:114 max:128

O-course Training (Burnt Mtn) 44:27 [4] 3.93 km (11:19 / km) +87m 10:11 / km
ahr:133 max:145

Rerun Brown X day 2. Another shot at this one.
Okay for the first two, then punched the split one reentrant too early on 3, which thru me off for 4. Then good thru 9. Drifted left on long leg to 10, but that was probably because the wire holding my compass together popped out and I was trying to fix it as I ran. Saw the road as I neared the end and correct right to the clearing and the control.
Good run, but could still knock off time with a perfect run and of course running faster. Will wait until spring when I've forgotten the control locations.

C • you have to wait that long?... 3

1 PM

Trail Running warm up/down 22:02 [2] 0.83 mi (26:32 / mi) +41m 23:01 / mi
ahr:103 max:134

Back to confirm location of first flagging tape.

9 PM

Stretching 9:00 [0]

Sunday - Brown X - Splits

Saturday Nov 25, 2017 #

7 AM

Stretching 9:00 [0]

12 PM

Road Running 1:15:59 [3] 6.02 mi (12:37 / mi) +35m 12:24 / mi
ahr:122 max:152

Easy going out, a little faster on return.

2 PM

Strength 36:54 [3] +3m
ahr:109 max:139

Stretches then saturation load:

Leg presses 225# x 10 reps, 225 x 10, 135# x 20, 90# x 40
Pull ups 10, 10; 20 with 90# assist
Ab roll x 50

Ski erg 1000 m on dynadisc, mix one and two legs

Friday Nov 24, 2017 #

7 AM

Stretching 9:00 [0]

Thursday Nov 23, 2017 #

8 AM

Road Running warm up/down 19:17 [2] 1.33 mi (14:27 / mi) +7m 14:13 / mi
ahr:119 max:158

9 AM

Road Race race (Edgar May 5k) 27:01 [4] 3.09 mi (8:45 / mi) +14m 8:37 / mi
ahr:158 max:182

Cold day -- 23F and a chilly breeze. Made it hard to cut loose. Looking for 8 min/mi, but didn't come close even though course is flat.

10 AM

Road Running warm up/down 7:23 [2] 0.25 mi (29:25 / mi) +22m 23:07 / mi
ahr:101 max:120

Wednesday Nov 22, 2017 #

6 AM

Stretching 9:00 [0]
(rest day)

Gentle stretch this morning. Hamstring calmed down overnight.

Tuesday Nov 21, 2017 #

10 AM

Skate Ski (Craftsbury) 1:23:19 [3] 16.84 km (4:57 / km) +97m 4:49 / km
ahr:126 max:152

Good conditions on a 1.1 km loop on the upper and lower fields. Couple laps no poles.
Some recent natural snow, but not enough to ski. Snowmaking accumulated a pile which looks to be extended towards the race loop.
Hamstring was bothering me on the way up. Luckily had a banana left in the car which was quite cold. Sat on it for awhile and that worked well until I got hungry and it disappeared.

Monday Nov 20, 2017 #

7 AM

Stretching 9:00 [0]

5 PM

Strength (Rec center) 23:00

Did some stretching and then onto the ski erg.
500 m warmup
500 m balanced on the dynadisc
300 / 300 m balanced on each leg
900 m back on both legs

6 PM

Strength (Exercise class) 50:00 [3]

Legs, arms and core. Felt much better after the workout. However, did try the ab wheel off my toes afterwards and overloaded the abs. Oops.

Sunday Nov 19, 2017 #

Event: 46th Blue Hills Traverse

10 AM

Road Running warm up/down 4:58 [2] 0.28 mi (18:03 / mi) +2m 17:39 / mi
ahr:88 max:103

11 AM

O - competition race (Blue Hills Traverse) 3:11:45 [4] 17.64 km (10:52 / km) +579m 9:20 / km
ahr:111 max:160

Took this a little easy, as I felt a bit off on my leg and I have a 5k coming up Thursday. A half dozen minor errors, most serious on 20 where I went a little past and got confused by the stone wall I didn't see on the map, 2 min. The worst was when we got into the scout camp and I couldn't distinguish the leanto shelters from the same sized boulders on the map. Touched on 2 other spur/rock face controls for other courses before I spotted ours, 4 min, for a total of 10 min lost.

Pretty sore at the end. Hamstring cramped going to 20, after the long climb to 19, but I walked it out for a half minute and it settled down.

Liked the course, with several good route choice challenges. Only complaint was the mapping around 23 with the leantos and microscopic trails buried in the boulders. And the fence, too. But a fairly good day.

Traverse - Splits

Saturday Nov 18, 2017 #

7 AM

Stretching 8:00 [0]
(rest day)

Resisting temptation to run today with Boston run tomorrow. Hopefully won't get trashed for Turkey run later in the week.
Fitting new snowmobile for gooseneck hitch for grooming. Machine is huge -- longer than the Bombi and 4' to edge of the skis.

C • New snowmobile 8

Friday Nov 17, 2017 #

7 AM

Stretching 10:00 [0]

5 PM

Strength (Rec center) 20:00 [3]

Simple workout to loosen up from yesterday.
On the ski erg for 2,000 meters
500 warmup
500 balanced on the bosu ball
400 balanced on one leg on the bosu
600 balanced on both legs again

Step ups onto bench with 15# kettleballs
Side lunges with 20# kettleball

9 PM

Stretching 8:00 [0]

Thursday Nov 16, 2017 #

6 AM

Stretching 9:00 [0]

7 AM

Track workout warm up/down 8:15 [3] 0.79 mi (10:27 / mi)

Track workout intervals 15:35 1.5 mi (10:23 / mi)
ahr:170 max:190

Alternate easy/hard for 200m
59, 48, 1.20, 59 -- a little too fast on the second segment
then 1 mile with pickups on the 100 m straights

Track workout warm up/down 16:06 [3] 1.76 mi (9:09 / mi)

9 AM

Strength (Exercise class) 45:00 [3]

Class then 10 each single leg Romanian dead lifts, no wgts. Good for balance, next time with wgts -- probably make balance easier.

3 PM

Skate Ski (Craftsbury ) 55:02 [3] 10.06 km (5:28 / km) +23m 5:24 / km
ahr:122 max:144

Yes! On snow. Saw skiers yesterday on the website, so brought up my gear and scraped off the summer CH10. Had skiing on the lower field and a little on the upper for a 1/2 k loop. Groomers actively moving snow and likely will have more tomorrow and this weekend.

5 PM

Strength (Craftsbury ) 1:00:00 [3]

Stretches, then body exercises. 10/10/20/40 progression like the other day doing squats, pull-ups, dumbbell rows and calf raises. Looking forward to DOMS Saturday.

Wednesday Nov 15, 2017 #

6 AM

Stretching 11:00 [0]

Plus lunges, squats and 10 fingertip pushups

12 PM

Road Running warm up/down 2:28 [1] 0.15 mi (16:32 / mi)
ahr:81 max:86

Road Running 31:20 [3] 3.09 mi (10:08 / mi) +16m 9:58 / mi
ahr:136 max:174

Ran turkey course with Ruthie.

Road Running warm up/down 1:55 [1] 0.11 mi (17:26 / mi) +16m 12:00 / mi
ahr:139 max:143

1 PM

Trail Running (Kingdom Valley) 14:55 [2] 0.58 mi (25:37 / mi) +34m 21:41 / mi
ahr:99 max:113

Around lower ski trails to see what still needs trimming.

Tuesday Nov 14, 2017 #

6 AM

Track workout warm up/down 8:00 [3] 0.6 mi (13:20 / mi)

7 AM

Track workout intervals 24:26 [5] 3.06 mi (7:59 / mi) +1m 7:59 / mi
ahr:148 max:165

Inverted ladder workout 3-2-1-1-2-3 laps with 45 sec recovery. Targeted a 8 min/mi pace.
6.12, 3.56, 1.52, 1.57, 4.07, 6.16
Legs still tired from weekend.

Trail Running warm up/down 12:50 [2] 0.85 mi (15:05 / mi) +2m 14:58 / mi
ahr:122 max:144

8 AM

Strength (Rec center) 20:00

Then over to rec center for quick ballistic work on the arms:
10 + 10 pullups full wgt
20 with 60# and 80# assist
40 with 100# assist

Ab roll x 5 plus 3 off my toes, but not with arms extended flat

Stretches

9 AM

Strength (Exercise class) 45:00 [3]

Group class with Ruthie. Pretty well toast with anything to do with my arms, but good ab workout.

9 PM

Stretching 8:00 [0]

Monday Nov 13, 2017 #

7 AM

Stretching 9:00 [0]

1 PM

Road Running 1:27:19 [3] 6.03 mi (14:29 / mi) +158m 13:23 / mi
ahr:120 max:167 weight:164lbs

Out of the rec center and down to the park. Up around some trails and a little bushwacking.

Sunday Nov 12, 2017 #

6 AM

Stretching 9:00 [0]

Stretches to loosen up, but still needed a vitamin i for my left knee.

9 AM

Trail Running warm up/down 20:11 [3] 1.24 mi (16:15 / mi) +12m 15:47 / mi
ahr:141 max:166

O - competition race (Brown day 2) 44:11 [4] 4.23 km (10:27 / km) +128m 9:04 / km
ahr:115 max:156

Strong hard run with only 2 hesitations: at 3 where I came 20 m off to the right and cut left to it and then on 7 where I hit the control in the ditch looking reentrant 70 m before my control in the real ditch. Had to stop and double check the map and the control code before I continued on, as it was exactly on my line of travel. Lost 15 sec on both, not much, but it was a close day — I was 2nd to Steve by 7 sec. Also high on 6 where I cut back and down to the rocky ground -- 20 sec.

Tom unfortunately mispunched on 7 by not checking the code, so I ended up 3rd for the weekend.

With today’s fast, clean run the only way I could have done better would have been to run faster, so that’s the goal.

C • Nice run! 5

11 AM

Road Running warm up/down 39:30 2.53 mi (15:38 / mi) +6m 15:31 / mi

Day 2 - Brown X - Splits

Saturday Nov 11, 2017 #

Event: QOC Quinquagenary @ Quantico National Meet

10 AM

Trail Running warm up/down 14:57 [2] 0.74 mi (20:10 / mi) +18m 18:45 / mi
ahr:128 max:142

Run to start plus short sprints.

O - competition race (Quantico US Champs) 51:33 [4] 5.49 km (9:24 / km) +114m 8:31 / km
ahr:113 max:142

Hard run back in Quantico land. No nav problems except on 8 where I folded my map too tight and did a 180 out of 7. Was past the start before I realized the error. Lost 3-1/2 min. Would have still been 5th for the day, but closer to the others.

C • You look like you’re in 4th? 2

1 PM

Road Running warm up/down 8:12 [2] 0.13 mi (1:04:41 / mi)
ahr:79 max:86

Cool down plus stretching.

Day 1 - Brown X - Splits

Friday Nov 10, 2017 #

6 AM

Stretching 9:00 [0]
(rest day)

Headed south and it's snowing here like crazy.

10 PM

Stretching 8:00 [0]

Thursday Nov 9, 2017 #

7 AM

Stretching 9:00 [0]

11 AM

Hiking (Craftsbury) 1:08:46 [1] 2.37 mi (28:59 / mi) +85m 26:05 / mi

GPS track of model event area. Great rolling terrain and nice trail network not previously used. May open this section to training before the races.

1 PM

Hiking 1:03:48 [1] 1.89 mi (33:50 / mi) +54m 31:04 / mi

More GPS tracking in another new competition section.

Strength race (World Ski Erg Sprints) 25:06

Stretching

On the ski ergs at Craftsbury.
8 min warm up at moderate effort with 3 pickups to 2 min/500 m pace
4 min steady sub race pace at 2.19 / 500
Sprint race for 1000 m. Target was 4 min. Couldn't hold the pace from 600 thru 900 m, finished fast, but ended up at 4:06.1. Four sec faster than last year.

Ab roller 10
Pull ups 10

Wednesday Nov 8, 2017 #

7 AM

Stretching 10:00 [0]

11 AM

Strength 1:30:00 [1]

Sickle bar trimming the briars on the ridge trail. Cut back the summer's growth and got the trail to full width.

2 PM

Road Running 1:01:27 [2] 5.01 mi (12:16 / mi) +16m 12:09 / mi
ahr:126 max:153

Nice day but a little chilly when I got in the shadows. Hamstrings and glutes sore and tight from Monday, so the pace was easy.

9 PM

Stretching 5:00 [0]

Tuesday Nov 7, 2017 #

6 AM

Stretching 11:00 [0]

7 AM

Track workout intervals (Joe's group) 39:21 4.42 mi (8:54 / mi) +1m 8:54 / mi
ahr:146 max:163 weight:165lbs

Right at freezing. Morning intervals 6 x 800 at 10k pace with 45 sec recovery between each. Aimed for 4 min each as a round number.
3.58, 3.58, 4.06, 3.58, 4.05, 3.59
Pretty close considering I never looked at my watch.

9 AM

Strength (Exercise class) 45:00 [3]

Body moves and light weights. Shoulders weak from structural issues and last night's session.

Monday Nov 6, 2017 #

7 AM

Stretching 8:00 [0]

5 PM

Strength (Rec center) 1:50:00

Stretch, then balance.
Muscle Factor Strength workout to load the fast twitch A and B fibers and the slow twitch as well:
Arms - pullups
10 full wgt
10 full wgt
15 with 60# assistance
40 with 100# assistance
Legs - presses
10 x 180# plus 75# carriage on all
10 x 225#
20 x 90#
40 x 45#
Core - inclined situps
10 with 10# on chest
10 w/10# behind head
15 w/5# on chest
40 no wgt

Then regular exercise class with bar and dumbbells for rows, presses, flies and others. Left shoulder is crunching a bit with full overhead extension. Will have to work it loose.

Finally, let's try the ab roller off the toes instead of knees -- not today after everything else!

Sunday Nov 5, 2017 #

Note

In reviewing my gps route, I'm pretty sure I would have done better on 5 running north and then hammering the roads all around. Turns out with the route I did take I overran my planned exit off the road and missed the big trail across the green. I bushwacked thru white up the hillside and almost to the field before I hit trails. Lost a couple minutes on this as well as more at the end of this leg.

6 AM

Stretching 10:00 [0]

8 AM

Road Running warm up/down 25:00 [2] 1.2 mi (20:50 / mi)

O - competition race 53:51 5.4 km (9:58 / km) +132m 8:53 / km
ahr:123 max:149

Long race Brown. More rocky ground. A few good legs, lost 3 minutes at the end of the long leg to 5. Stopped at the right spot, control right after crossing a trail and before some green, but couldn’t spot the mini-boulder it was on. Head scratcher until I did a second look and spotted Phil H-T at it to the north. I had taken the straight route on trails to it, but I think going north at the start and running around on the roads might have been faster.
Also had been right of the control on 4, spotted it right away, but lost 50 sec going over to it.
Couple min behind Steve today, but we both were 10 min back of Tom Nolan.

10 AM

Road Running warm up/down 4:18 [2] 0.22 mi (19:43 / mi) +3m 18:54 / mi

Mount Penn - Long BrownX - Splits

Saturday Nov 4, 2017 #

Event: DVOA National Event Nov 4-5

7 AM

Stretching 12:00 [0]

9 AM

Trail Running warm up/down 21:00 [2] 0.67 mi (31:21 / mi)

10 AM

O - competition race (Hawk Mtn sprint ) 19:07 [5] 2.14 km (8:56 / km) +52m 7:58 / km
ahr:135 max:176

Running around the scout camp. Rocky underfoot and smaller trails hidden with leaves. Lost 1-1/2 min on 3 going up to road and back down, with some hesitation in there. Well back from Steve on this.

2 PM

Trail Running warm up/down 20:00 [2] 0.8 mi (25:01 / mi)

Warm up and stretches

3 PM

O - competition race (Berkshire sprint ) 18:24 [5] 2.45 km (7:31 / km) +49m 6:50 / km
ahr:143 max:165

Legs ended up feeling stale on this. Wanted to run it fast, but never cranked it up until the end. Lost some time on 6 looking to the R towards the saddle instead of the small spur. Started going to 11 before 10 until I spotted that one close by on the map. Closer to Steve on this, but so were others.
Took 2nd on class for total of the two races and 3rd for the course.

Hawk Mountain - Sprint 1 Brown - Splits

Penn State Berks - Sprint 2 Brown - Splits

Friday Nov 3, 2017 #

7 AM

Stretching 11:00 [0]
(rest day)

9 PM

Stretching 10:00 [0]

Thursday Nov 2, 2017 #

7 AM

Stretching 12:00 [0]

Plus heel drops and a few lunges and squats

9 AM

Strength (Exercise class) 50:00 [3]
weight:163lbs

Core and arms. Forget lifting weights above my shoulders.

5 PM

Strength (Masters Group) 1:05:00

Body weight exercises, lots of lunges and squats.
Ski erg 750 m 3:10, moderately intense
12 pullups
Stretching

Wednesday Nov 1, 2017 #

Note

Finished with YETI month 6.
Glute strain resolved with six weeks of PT. Continue to stretch 2x daily and have loosened up hamstrings, calves, glutes and hip flexors. Resumed full training schedule and increased training to 50 hours/month. Added ballistic exercises like jump squats with dumbbells and weighted box steps. Also hooked up with weekly track training which started yesterday.
As with the entire training experiment, will see how it goes with this cranked up load in the second half of the YETI year.

7 AM

Stretching 11:00 [0]

1 PM

Trail Running warm up/down 3:27 [2] 0.19 mi (18:34 / mi) +30m 12:22 / mi
ahr:101 max:112

O-course Training (Burnt Mtn) 43:59 [4] 3.84 km (11:28 / km) +90m 10:16 / km
ahr:126 max:149

Rerun again of Brown X day 2. Knocked another minute off my previous best time, with fastest legs to 5 controls. To be fair, however, I stopped the watch at the controls as I tied streamer tape to the feature for training runs over Thanksgiving, so was rested on each leg.
Will do the Brown Y course, too, but maybe run it in reverse as I streamer so I'm less familiar with the legs.

2 PM

Trail Running warm up/down 34:49 [2] 2.01 mi (17:20 / mi) +120m 14:37 / mi
ahr:110 max:128

Around the water tank hill.

10 PM

Stretching 10:00 [0]

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