Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Sep 30, 2020:

activity	#	time	miles		km		+m		load
Hiking	2	9:24:00	18.26	(30:53)	29.39	(19:12)	883		1128.0
Road Running	9	7:19:00	35.29	(12:26)	56.79	(7:44)	345		1238.3
Strength	4	4:35:00						4c	725.0
Roller skiing	5	4:29:05	17.88	(15:03)	28.78	(9:21)	57		520.3
O-course Training	1	1:41:53	3.78	(26:57)	6.08	(16:45)	258		407.5
Trail Running	3	1:09:01	3.06	(22:33)	4.92	(14:01)	118		118.0
Track workout	2	1:04:55	6.03	(10:46)	9.7	(6:41)	4	2c	183.9
Cross Training	1	1:00:00
Stretching	1	10:00
Total	25	30:52:54	84.3		135.67		1665	6c	4320.9
[1-5]	23	29:42:54

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Wednesday Sep 30, 2020 #

12 PM

Road Running 1:04:00 [3] 5.0 mi (12:48 / mi) +39m 12:30 / mi
ahr:120 max:146

Various running with Ruthie, Molly and Christian. Nice after last night's hard rain.

Strength (Rec Center) 45:00 [3]
1c

Stretching, mobility.
Follow up shoulder exercises with band and iso, plus one so-so pull up. Ok on the up, but shoulder wants to pop out going down.
On big mat doing dry run launches from prone position. Not quite the same as with a rifle, but figured that wouldn't go well in the gym.
Balance on bosu. Fast mountain climbers using sliders.
500 m ski erg.

Tuesday Sep 29, 2020 #

10 AM

Roller skiing 50:57 [3] 5.13 mi (9:56 / mi) +20m 9:49 / mi
ahr:114 max:138

Rail trail okay. Went onto the road beyond and pavement was rough. Technique work.

Then some biathlon shooting after, working on accuracy and launch.

Monday Sep 28, 2020 #

1 PM

Strength (Trainer) 1:30:00 [3]
1c

Warm up, stretching. Ski erg 500 m. Jump rope. Squats, lunges.
Training with Adam: Ladder drills, plyos, jumps and steps. Kettlebells, RDL's.
Practiced moves for launching from biathlon prone position, up from mat.

Tried a pull up, but shoulder failed halfway up -- oops. Have more recovery needed on that.

Sunday Sep 27, 2020 #

7 AM

Road Running 1:12:32 [3] 6.23 mi (11:39 / mi) +24m 11:30 / mi
ahr:144 max:172

Run with Joe and Christian. Warm, but muggy. Pretty along the river.

1 PM

Trail Running (Craftsbury) 20:00 [1] 1.0 mi (20:00 / mi)
ahr:99 max:110

Short laps during 2 hours of biathlon training. No roller skiing, just running and shooting.

Friday Sep 25, 2020 #

Note

Colors are getting really bright, lots of orange and reds. Best I've seen around home in the past decade. Guess the secret is to have no rain in August and September and then a couple sharp frosts and no wind knocking down the leaves.

9 AM

Trail Running warm up/down 12:51 [2] 0.49 mi (26:13 / mi) +23m 22:50 / mi
ahr:95 max:115

O-course Training (Burnt Mtn) 1:41:53 [4] 6.08 km (16:45 / km) +258m 13:49 / km
ahr:118 max:154

Ran the Red course at Burnt Mtn. Classified this as a rerun since I tried it a month ago and spent over an hour last time locating and rehanging #8, which had fallen loose into the rocks.

Minor time losses: Couple minutes on #3 hesitating at the end. Another 2 on #5 where I ran trails inefficiently. Missed #6 on the first pass and looped back. Descending to #7 went left a little, hesitated about position and lost a couple minutes. Just slow and careful going to #8. Relaxing towards the end, right on #13 just a little and left on #14 and had to search for 2 minutes.

Pretty good considering the challenging terrain. Felt fine for the first hour and then tired on the long climb to #10.

Trail Running warm up/down 4:51 [2] 0.25 mi (19:25 / mi)
ahr:112 max:122

Thursday Sep 24, 2020 #

9 AM

Strength (Trainer) 1:20:00
1c

Stretching then warm up mobility exercises. Ski erg 500 m. Skip rope. Squats, lunges.

Ladder drills, plyos and jumps with Adam. RDL's, hollow body, superman, assisted pullups.

Working on a few moves for biathlon: popping up from prone, shoulder mobility, wrist range of motion. Wrist better but does not want to flex into position for rifle forestock.

Good energy for session. Body soreness pretty much gone from crash.

Wednesday Sep 23, 2020 #

7 AM

Road Running 31:38 [3] 2.5 mi (12:39 / mi) +34m 12:08 / mi
ahr:141 max:165

Loop with Ruthie.

Tuesday Sep 22, 2020 #

11 AM

Roller skiing (Rail trail) 51:08 [3] 5.09 mi (10:03 / mi) +30m 9:52 / mi
ahr:119 max:143

Monday Sep 21, 2020 #

Cross Training 1:00:00 [0]

Chainsawing 8" ash tree beaver had dropped onto the highway. That's in addition to two 5" ones across our driveway in the past few weeks. This guy is really stocking up for the winter. Except I took the main trunks for firewood.

Sunday Sep 20, 2020 #

7 AM

Road Running 42:55 [3] 3.77 mi (11:23 / mi) +36m 11:03 / mi
ahr:155 max:178

With Joe and Christian. Crisp morning run.

Trail Running (Kingdom Valley) 31:19 [2] 1.32 mi (23:44 / mi) +95m 19:24 / mi
ahr:105 max:119

Home and then a loop around the ski trails looking for Ruthie and Molly.

Saturday Sep 19, 2020 #

Hiking (AT/LT) 3:44:00 [2] 9.2 mi (24:21 / mi)

Mt Tabor Road to VT 140 with Alex and Ed. Beautiful day, cool. , Blue sky, trace of color in the leaves. Nice section with modest climb and a few stumble rocks. Forest of rock gremlins atop White Rocks. Very pleasant hike with good companions.

Friday Sep 18, 2020 #

8 AM

Road Running 37:03 [3] 3.02 mi (12:16 / mi) +21m 12:00 / mi
ahr:135 max:163

Ruthie and Molly. Got going after a while.

Thursday Sep 17, 2020 #

10 AM

Stretching 10:00 [0]

Working on range of motion in wrist. Didn't help by yanking it yesterday.

Wednesday Sep 16, 2020 #

6 AM

Track workout tempo 14:14 [2] 1.01 mi (14:06 / mi)
ahr:111 max:141

Track workout (Chester HS) 13:08 [3] 1.12 mi (11:44 / mi) +2m 11:40 / mi
ahr:123 max:145 1c

Alternating 200 m fast, 200 m recovery. Cool morning. Still not feeling at all quick.

7 AM

Road Running 37:11 [3] 3.02 mi (12:19 / mi) +15m 12:08 / mi
ahr:139 max:167

Then off to the rail trail with Ruthie and Molly.

10 AM

Roller skiing (Springfield dam) 47:00 [2] 4.04 mi (11:38 / mi) +8m 11:34 / mi
ahr:98 max:154

Finally to the dam to ski on easy pavement there. Got stopped by an old(er) guy who wanted to know about the rollers skis, and then a long conversation about his career as a high end industrial welder.

Monday Sep 14, 2020 #

2 PM

Strength (Trainer) 1:00:00 [2]
1c

Session with Adam to work the shoulders and loosen up. Isometrics and drills, then some plyos with ladder and low benches.

3 PM

Road Running 52:09 [2] 3.54 mi (14:44 / mi) +85m 13:42 / mi
ahr:114 max:134

Around the dam loop, with an extra pass by Black River Produce for 2 bonus hills on that side.
4.26
then 3.19, 3.20
Top of dam has a half mile of wide, flat pavement that looks good for roller skiing.

Sunday Sep 13, 2020 #

2 PM

Roller skiing (Craftsbury) 10:00 [1] 1.0 km (10:00 / km)

Biathlon. Shooting for 2 hours. Fired precision test against scored target 30 prone, 30 standing. Had to adjust strap for lack of flex in wrist. Unstable standing. Prone 215, standing 54; 269. Then more against metal targets which went quite well.
Finished with 2 gingerly laps around the field track. New wheels ran with more stability than the lopsided worn ones.

Saturday Sep 12, 2020 #

11 AM

Road Running 26:36 [2] 2.0 mi (13:18 / mi) +58m 12:12 / mi
ahr:151 max:168

Run with Ruthie and Molly. First exercise this week, finally moving okay except still sore from crash. Need brace on wrist, but that turned out not to have any breaks, just pulled tissue. Bruising all the way up to my shoulder. Alex-type road rash well scabbed and going away. Maybe a little roller skiing tomorrow.

Got all the LaCrescent picked over the last few days, lost about half to birds before I got netting up. Nice sugar content of 19 brix. Decided to ferment this white grape on the skins. Will get a rose out of it.

Sunday Sep 6, 2020 #

7 AM

Road Running 1:14:56 [3] 6.21 mi (12:04 / mi) +33m 11:52 / mi
ahr:141 max:173

With Joe and Christian. Felt a little stiff from Friday, but nice cool morning.

3 PM

Roller skiing (Craftsbury) 1:50:00 [1] 3.0 mi (36:40 / mi)

Biathlon practice. Shooting drills, standing and prone. Mixed relay. Then some free skiing and shooting. Unfortunately, I crashed on a simple downhill and left some skin on the asphalt. Wrist is in a splint, too; we'll see how that goes.

C • Hand? 6

Friday Sep 4, 2020 #

10 AM

Hiking (Saddle State Forest NY) 5:40:00 [2] 9.06 mi (37:32 / mi) +883m 28:48 / mi
ahr:106 max:144

Hike with Art and Gretchen.
Recently acquired state forest, undeveloped. Rough loop trail starting at end of crude gravel road. Fairly well blazed, faint tread path. Climb up to ridge and along crest good. Dropping down far side to South Bay of Lake Champlain very rough and slow. Long climb back, working up ravine to ridge, along top of rock cliffs. Some narrow pathways on rock ledges. Not too much exposure, but I guess a 50' drop is enough to hurt.

Thursday Sep 3, 2020 #

7 AM

Track workout warm up/down 7:00 [2] 0.73 mi (9:35 / mi)
ahr:128 max:148

Track workout intervals 23:49 [4] 2.59 mi (9:12 / mi)
ahr:142 max:157 1c

Got a text from Christian asking about the when and where of our planned track workout. The answer to the first was tomorrow at 7. Turns out he had the day wrong and was there today. So changed and headed down to the track right away, carrying a full breakfast in my stomach I had just finished.

Plan was 6 x 200 at pace with another 200 between each one at an easy pace without stopping. Then a few 400's and an 800. Did all but the 800 as my gut wasn't going to hold it down for two laps.

Times for the quicker laps: 55 / 1.08 / 1.02 / 1.00 / 1.01 / 57
about 1:30 for the recoveries.

Then 400's with a stop in between: 1.59 / 1.53 / 1.58 / 1.57

Good workout, albeit unexpected today.

Track workout warm up/down 6:44 [1] 0.58 mi (11:37 / mi) +1m 11:32 / mi
ahr:136 max:161

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