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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Jun 30, 2019:

activity # timemileskm+mload
  Strength18 24:19:3017c4079.5
  Trail Running7 11:19:33 40.16(16:55) 64.63(10:31) 16432038.7
  Road Running9 5:55:17 25.01(14:12) 40.25(8:50) 148893.5
  Stretching12 3:45:00
  Track workout3 2:01:33 9.44(12:53) 15.19(8:00) 33c293.6
  Hiking2 1:20:09 1.76(45:32) 2.83(28:17) 14120.2
  Road Race2 1:11:44 7.17(10:00) 11.54(6:13) 73286.9
  O - competition1 1:07:00 4.09(16:23) 6.58(10:11) 88268.0
  Cross Training1 1:00:00120.0
  Stairway to Heaven 1 12:22 0.48(25:47) 0.77(16:01) 521c49.5
  Adventure Race1 1 0.0(13:25) 0.0(8:20) 100
  Total45 52:12:09 88.11 141.8 212121c8149.8
  [1-5]36 47:02:08
averages - weight:163.3lbs

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Sunday Jun 30, 2019 #

5 PM

Track workout (Chester HS) 39:10 intensity: (32:20 @2) + (4:00 @4) + (2:50 @5) 3.02 mi (12:58 / mi)
ahr:121 max:154 1c

Showers all day. Stopped and cleared, but very muggy as the track dried. Some stiffness from yesterday, took the 400's moderate and 200's moderate hard.
54, 2:00, 53, 1:55, 47

Saturday Jun 29, 2019 #

Event: WCOC Summer BBQ, Sprints and Meeting
 
7 AM

Strength (Exercise class) 1:02:00 [3]
ahr:86 max:117 1c weight:164lbs

Early obstacle course training session so I could dash off to the 5K.

Road Race race (Laura Mcnaughton 5K) 30:56 [4] 3.13 mi (9:53 / mi) +42m 9:29 / mi
ahr:148 max:166

Quick drive out to the course, register and get ready to go. Flat, rolling dirt road out and back, 600 runners. Good run, but legs a little tired from earlier. Picked up the pace on the way back which had a slight drop to it.

Road Running warm up/down 4:07 [2] 0.4 mi (10:17 / mi) +10m 9:33 / mi
ahr:125 max:157

10 AM

Strength (Trainer) 1:52:56 [3]
ahr:79 max:118 1c

After the race, back to the rec center for wgts, bands and plyos with Adam. Pretty comprehensive session. Hard workout day.

Thursday Jun 27, 2019 #

1 PM

Cross Training (Kingdom Valley) 1:00:00 [2]

Chainsawing trees on the new trail and hauling logs to bulwark the side cuts.

Then off to a followup massage for the L hamstring, coming along well.

Wednesday Jun 26, 2019 #

12 PM

Hiking hills (Kingdom Valley) 20:00 [3] 0.7 mi (28:34 / mi)

Nothing special, but did hike up to the new trail cut carrying chainsaw.
3 PM

Strength (Trainer) 1:20:00 [3]
1c

Workout with Adam. Added some plyos back in as the hamstring is feeling better: ladder drills, steps, high knee pops.

Tuesday Jun 25, 2019 #

8 AM

Road Running 58:21 [3] 5.02 mi (11:37 / mi) +14m 11:31 / mi
ahr:132 max:152

Ran early to avoid the rain.
9 AM

Strength (Rec Center) 1:47:35 intensity: (20:00 @1) + (1:18:35 @3) + (9:00 @4)
ahr:97 max:159 1c

Rolling and stretching. Lots of strength work with bands, db and body wgt
Sparc machine climber 5 min w 30#
Variety of hamstring extensions
Push ups 20, pull ups 5 x 12
Cool down ski erg 500m

Sunday Jun 23, 2019 #

10 AM

Trail Running (Connetquot River SPk) 1:09:34 [3] 4.67 mi (14:54 / mi) +4m 14:51 / mi
ahr:105 max:126

Who would expect to find a 3,500 acre forest preserve in the center of Long Island? Miles of hiking trails around the park and trout hatchery. Pretty much deserted as there is no swimming, biking or bbq’s. Run with Ruthie on soft sand and mulch trails.

Saturday Jun 22, 2019 #

7 AM

Stretching warm up/down (Exercise class) 10:00 [0]
ahr:83 max:132

8 AM

Strength (Exercise class) 1:01:00 [3]
1c weight:163lbs

Obstacle course training:
Pinch carries, walking lunges; seated rows, pull downs, kettlebell swings
Sparc machine 5 min with 20# carry
Outside: sandbag bucket carry, bear crawls, pushups, squat jumping jacks, run against band drag
6 PM

Hiking 1:00:09 [1] 1.06 mi (56:45 / mi) +14m 54:32 / mi
ahr:81 max:129

Stroll to dinner.

Friday Jun 21, 2019 #

5 PM

Road Running 29:26 [3] 1.94 mi (15:10 / mi) +54m 13:57 / mi
ahr:108 max:121

Stairway to Heaven (Kingdom Valley) 12:22 [4] 0.48 mi (25:47 / mi) +52m 19:17 / mi
ahr:114 max:127 1c

5.54 first run this season

Thursday Jun 20, 2019 #

5 PM

Strength (Rec Center) 54:00 intensity: (5:00 @1) + (44:00 @3) + (5:00 @4)
ahr:92 max:149 1c

Rolling, stretching
Hydrants, bird dog against band, side step and squat with band
Kickback, swiss ball with eccentric return
DB press on ball, chops
Pull ups: changed to sets of 12 because 10 seemed to just go on: 5 x 12
Ski erg 500m cool down
Hamstring feels fine

Wednesday Jun 19, 2019 #

6 AM

Track workout intervals (Chester HS) 41:00 intensity: (10:00 @1) + (26:00 @2) + (5:00 @5) 3.16 mi (12:58 / mi) +2m 12:57 / mi
ahr:122 max:150 1c

Cool morning, good running. Got an elastic compression sleeve for my hamstring and ran with it. Felt comfortable and gave support as promised.

Plan was for laps at 8 min/mi pace. Alternated 200m / 400m. Started off better than target, so just kept pushing with faster times each lap. Went well until I started the 3rd 400m and felt the hamstring failing. End of intervals. Back home iced it and will see how it goes. Best session this year, but probably should have kept with plan of running at 8 min pace.

57 / 1.54 / 48 / 1.49 / 46
12 PM

Strength (Exercise class) 45:00 [3]
1c

HIIT class at moderate effort, favoring the L hamstring. Not feeling any worse for the experience.

Monday Jun 17, 2019 #

8 AM

Stretching 15:00 [0]

9 AM

Trail Running 57:57 [3] 2.6 mi (22:17 / mi)

Another attempt to determine the route of the August race. Got the first half okay, and then the scramble straight up the abandoned ski pitch, but not clear on the second descent. But a beautiful morning and nice run.
12 PM

Strength (Rec Center) 45:00 [4]
1c

HIIT class: jumps, burbees, pushups,core
7 PM

Stretching warm up/down 20:00 [0]

Rolling before and after, stretching

Strength (Trainer) 1:10:00 [3]
1c

Evening session with Adam. Bands. single leg bridges, squats, lunges, Bulgarian deadlifts, hamstring extensions
Then mobility drills with ladder and low step, high knees; just short of popping hamstring

Sunday Jun 16, 2019 #

9 AM

Road Running warm up/down 16:08 [1] 1.1 mi (14:40 / mi)
ahr:109 max:132

Road Race race (Lebanon NH) 40:48 [4] 4.04 mi (10:06 / mi) +31m 9:52 / mi
ahr:150 max:170

Skip Mathews 4 miler, Nice course, out rail trail and back up short hill and then long down. Followed by hefty bbq, just before the rain started.
Concerned about hamstring, but spent time rolling and warming up and it went okay. With chip timing I could start in the back, avoid crowding and still have good timing. Shooting for 10 min/mi and just about on it. Could feel glutes working a little more, so that was good. Maintained much more even pace than last year, although a little slower.

Saturday Jun 15, 2019 #

7 AM

Stretching 20:00 [0]

Strength (Exercise class) 1:00:00 intensity: (5:00 @1) + (30:00 @3) + (25:00 @4)
1c

Obstacle course training with Ashley.
Warm up, then circuit workout.
Step ups onto box with 30#, 20# sandbags
Push ups
Dumbbell curls
Pull downs single arm 60#
Back ups
Rows 90#
Stairs and run loop outside with 20# sandbag x 5, alternating with wall sit

Road Running 43:00 [3] 3.0 mi (14:20 / mi) +24m 13:59 / mi

High school alumni parade setting up with bands, floats, fire engines and clown cars.

Finished and new (to me) Garmin 935 started buzzing and locked up. Would not respond to any button nor combination. Just let it go and watch kept at it for the entire next workout until the battery died. Later turned it off by holding the kill button for 30 sec and rebooted after charging for awhile.
C • Reset 3

Strength (Trainer) 1:40:00 [3]

Extended session with Adam. Corrective exercises to decrease load on hamstring and TFL, and to increase activation of glutes. Bands, body wgt, dumbbells, wall pulleys.

Friday Jun 14, 2019 #

6 AM

Track workout 41:23 intensity: (26:53 @2) + (14:30 @4) 3.26 mi (12:42 / mi) +2m 12:41 / mi
ahr:113 max:144 1c

Morning track. Easy 200's, then a couple miles. Had trouble with the hamstring, so quit after one mile.
1.09 / 1.0 / 58 / 10.32 / 57

Stretching 10:00 [0]

Thursday Jun 13, 2019 #

4 PM

Strength (Rec Center) 1:13:34 [3]
ahr:96 max:144 1c

Ski erg 2 x 500
Kettlebell squats and swings
Mobility and corrective exercises, ankle bands
Pull ups 7 sets 10
Exercise DB presses, plank
Ab roll 25

Stretching 10:00 [0]

Wednesday Jun 12, 2019 #

8 AM

Trail Running hills 1:56:21 [3] 8.34 mi (13:57 / mi) +331m 12:25 / mi
ahr:119 max:140

Cool morning run from the village green. Route up thru class 4 road, generally in good shape, except someone had taken a heavy truck up the abandoned road and wallowed in the soft spots. Really mucked up several sections. Hope they had fun.
11 AM

Stretching 10:00 [0]

12 PM

Strength (Exercise class) 45:00 [4]
ahr:86 max:113 1c

Serious HIIT workout with Corrina

Tuesday Jun 11, 2019 #

7 AM

Stretching 20:00 [0]

8 AM

Strength (Trainer) 1:30:00 intensity: (10:00 @1) + (1:00:00 @3) + (20:00 @4)
1c

Foam roll, stretching, easy 3 min on ski erg and elliptical
Stretches, corrective exercises, some strength

Monday Jun 10, 2019 #

8 AM

Road Running 1:00:00 [1] 2.5 mi (24:00 / mi) +24m 23:18 / mi

Rail trail jog/walk with Molly and Ruthie. Many stops for sniffing (Molly).
10 AM

Trail Running 1:06:10 [3] 3.01 mi (21:59 / mi) +312m 16:38 / mi
ahr:98 max:129

Exploring the obstacle course at Arrowhead ski area in Claremont. Two laps up over the top, but not sure I was on the right trails. Just running today, no obstacles for 2 months.
11 AM

Stretching 15:00 [0]

12 PM

Strength (Exercise class) 45:00 [3]
1c

HIIT class, felt pretty good.

Sunday Jun 9, 2019 #

9 AM

Stretching 10:00 [0]

Rolling and stretching.
10 AM

Trail Running 1:58:08 [3] 8.36 mi (14:08 / mi) +163m 13:19 / mi
ahr:113 max:139

Good woods run. Open section is just starting to grow in -- will need moving soon.
Recovery pace: 49.47 / 17.54 / 51.48

Then a dip in the pond. First swim lesson for Molly; got all wet, but no floating.

Saturday Jun 8, 2019 #

7 AM

Strength (Exercise class) 1:09:00 intensity: (20:00 @0) + (20:00 @2) + (10:00 @3) + (19:00 @4)
ahr:94 max:153 1c

Warm up on elliptical and ski erg; rolling and stretching.
Then obstacle course training class. Pre-test today: mile run (I did 1600m on the ski erg), 2 min each of sit ups, push ups, bar hanging, step ups, pull ups, burpees

Road Running 48:07 [3] 4.01 mi (12:00 / mi) +10m 11:54 / mi
ahr:128 max:155

Beautiful morning for a run. Hips loosening up. Picked up the pace as I went along.

Strength (Trainer) 1:52:49 intensity: (30:00 @0) + (1:22:49 @3)
ahr:82 max:134 weight:163lbs

Back inside for extended session with Adam stretching, corrective exercises and strength.

Friday Jun 7, 2019 #

8 PM

Stretching 45:00 [0]

Thursday Jun 6, 2019 #

9 AM

Strength (Rec Center) 1:58:00 intensity: (20:00 @0) + (15:00 @1) + (40:00 @2) + (35:00 @3) + (8:00 @4)
ahr:86 max:123 1c

Extended stretching and strength workout:
Elliptical 5 min, ski erg 3 min
Foam roll calves, hip flexors, quads, TFL, groin, lats, hamstrings
Stretch TFL, long and short quad, hip flexors, calves, groin, pecs, ankles
Spiders, eagles, leg swings
Hydrant circles, Smith over/under, squat, scorpion
Side step w/band, squats w/ band, single leg hamstring bridge, bird dog against tubing
Pulley for external rotation, stability ball ham curl, wall sit, kneeling squat
Stability ball DB press and elbow plank
Single arm TRX row and pull downs; chops w/25#, Arnold press
Pull ups 3 x 10
Ski erg 500m x 2:00

Road Running 51:28 [3] 4.01 mi (12:50 / mi) +12m 12:43 / mi
ahr:123 max:143

Then a cool down run.

All to 3 hours of the Jefferson Airplane. Best workout music ever!
C • The Airplane 3

Wednesday Jun 5, 2019 #

7 PM

Stretching 40:00 [0]

Rolling and stretching, flexibility exercises.

Tuesday Jun 4, 2019 #

8 AM

Strength (Trainer) 1:00:00 intensity: (15:00 @0) + (15:00 @1) + (20:00 @2) + (10:00 @3)

Dynamic warm up, rolling. Then exercises specifically to stretch the TFL (tensor fasciae latae) muscle and strengthen the glutes. Trying to correct the imbalance trashing my hamstrings.
11 AM

Trail Running long (Holyhoke Range) 3:15:05 [3] 9.17 mi (21:16 / mi) +817m 16:40 / mi
ahr:110 max:153

Fine rogaine run with Phil. Perfect weather, no bugs.

East from the visitor's center towards Mt Norwottuck to Harris Rd and then back along the crest of the ridge. Some nice smooth running and some scrambles up steep sections. Aside from the climb, the easiest running ever at the venue being on trails instead of thrashing thru the woods.

Jogged/hiked with a full rogaine pack including 2L water bladder. Weight was an anchor on the hills, but good practice. Even packed a bacon cheeseburger from McD's and broke that out at the turnaround. Unfortunately, shortly after was looking at that rather than the trail and face planted on a root. Smashed the burger and my knee, both suffered damage, but were salvageable.
C • Cheeseburger 2

Monday Jun 3, 2019 #

10 AM

Adventure Race 1 [0] 0.0 mi (13:25 / mi) +100m 3 / mi
ahr:59 max:80

Capturing gps track for July triathlon coure.
12 PM

Strength (Exercise class) 48:36 [3]
ahr:86 max:138 1c

Monday HIIT class. Tweaked L knee doing side lunges.

Trail Running 56:18 [3] 4.01 mi (14:02 / mi) +15m 13:53 / mi
ahr:112 max:157

Beautiful cool day so ran after the exercise class.

Sunday Jun 2, 2019 #

Event: QOC Jug Bay
 
10 AM

O - competition race (Jug Bay MD) 1:07:00 [4] 6.58 km (10:11 / km) +88m 9:33 / km
ahr:121 max:160

QOC Chase with Kenny. Flat course on the edge of the bay. Three stop along the way to consume beverage. Stuck with water as I am not acclimated to MD summer weather any more.

Used Garmin 935 compliments of Kenny’s collection. Automatic loading to AP.

Pace was a jog to spare the hamstring, actually would have been hard pressed to go any faster.

Short_Adv - Splits

Saturday Jun 1, 2019 #

3 PM

Road Running (Bethesda MD) 44:40 intensity: (8:00 @1) + (36:40 @3) 3.03 mi (14:45 / mi)

Run with Ruthie and Eliza. Walked around the block first, then a couple miles. Finally a few easy pickups on the street out front.

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