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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Apr 30, 2022:

activity # timemileskm+mload
  Road Running9 7:04:49 32.35(13:08) 52.06(8:10) 1691179.6
  Strength6 6:35:006c1171.9
  O - competition3 2:58:54 7.44(24:03) 11.97(14:56) 406627.1
  Hiking3 2:30:53 3.74(40:20) 6.02(25:04) 218429.5
  Track workout2 1:58:26 6.89(17:11) 11.09(10:41) 1202c338.0
  Off Trail Running1 1:02:36 2.05(30:32) 3.3(18:59) 97187.8
  Stretching1 5:00
  Total22 22:15:38 52.47 84.44 10108c3933.9
  [1-5]21 22:10:38

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Saturday Apr 30, 2022 #

8 AM

Road Running 28:04 [3] 2.2 mi (12:45 / mi) +13m 12:32 / mi
ahr:133 max:164

Rail trail w/Molly. A few necessary stops, enough to block out the first quarter mile. Ran with a lighter step and higher turnover on alternate sections. Took it easy as hamstring felt good for the first time in a few days and want to keep it that way.

Wednesday Apr 27, 2022 #

2 PM

Strength 13:03 [2]
ahr:93 max:136 1c

Stretching and easy strength before run.

Road Running 58:52 [3] 4.04 mi (14:34 / mi) +20m 14:21 / mi
ahr:119 max:174

Struggled on this. Raw wind in light shirt, legs tight.

Monday Apr 25, 2022 #

3 PM

Road Running 28:27 [3] 2.5 mi (11:23 / mi) +12m 11:13 / mi
ahr:137 max:153

Warm up run before rec center workout. Felt fresh even after weekend and pushed along the whole run. Kept it short because I was due in the gym at 4:00.
C • Montana 5
4 PM

Strength (Trainer) 1:05:00 [3]
1c

With Adam for a lot of hamstring work. Variety of bridges, rdl's, step downs. Nordic hamstring extensions. Rows, push ups, pull downs, ab wheel.

Sunday Apr 24, 2022 #

9 AM

O - competition warm up/down 29:30 [1] 1.31 mi (22:31 / mi) +85m 18:44 / mi
ahr:103 max:120

To start.

O - competition (Black Rock Forest) 1:03:22 [4] 4.44 km (14:16 / km) +137m 12:21 / km
ahr:129 max:146

Two mistakes on this: ran up to the hilltop before 6 and didn't correct to the L enough to hit the control. Missed it on the R and went well past before I looped back. Lost 4 min. Should have run up the shallow reentrant right to it.
On the next control good to the circle and looked for the control at the south end of the barberry in the marsh, and circled that area. Found it south of the barberry and not really in the marsh. Lost another 4 min there.
Rest of the course was straight forward.

Long - Brown-X - Splits

Saturday Apr 23, 2022 #

8 AM

Hiking warm up/down 11:36 [1] 0.44 mi (26:22 / mi) +63m 18:17 / mi
ahr:109 max:136

O - competition race (W Pt Black Rock Forest) 1:07:30 [4] 3.54 km (19:04 / km) +158m 15:36 / km
ahr:121 max:144

Scrappy terrain with lots of rock. Number 7 was a joke as I went up the hill just short of it and wandered back for 12 min until I shot a bearing to the previous control and got my position fixed.
4 PM

O - competition race (Trophy Pt) 18:32 [4] 1.88 km (9:51 / km) +26m 9:13 / km
ahr:133 max:158

Sprint -- fun.

Middle - Brown-X - Splits

Sprint - Brown - Splits

Tuesday Apr 19, 2022 #

7 AM

Road Running 59:29 [3] 5.03 mi (11:50 / mi) +27m 11:38 / mi
ahr:160 max:180

Wet run with Joe. Rain and snow overnight. Woke up to plop of snow slopping off roof onto ground. Enough slush to cover ground. Nothing on roads or rail trail. Still light drizzle during run, didn't really notice it. Easy pickup every quarter mile.
Hamstring a little sore afterwards.

Monday Apr 18, 2022 #

2 PM

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

R hamstring sore, so rolled and stretched before workout, including nordic hamstring stretch. Actually ended up feeling pretty good.
Kneeling rows, one arm pull downs, push ups, step downs, squats
Bosu squats

Sunday Apr 17, 2022 #

5 PM

Track workout warm up/down (Chester HS) 28:00 [2] 1.8 mi (15:33 / mi)
ahr:92 max:121

Track workout 10:44 [4] 1.08 mi (9:56 / mi)
ahr:132 max:147 1c

Some quarters on the track. Windy, snow squalls although the temp was 45F. Around 10 min pace, best was 2:21. R hamstring weak and sore.

Thursday Apr 14, 2022 #

10 AM

Road Running 39:45 [3] 3.0 mi (13:15 / mi) +17m 13:01 / mi
ahr:144 max:166

Joe canceled out, so I ran the trail by myself. Was going to do intervals. Didn't crank up the turnover enough to be worthwhile.

Road Running 47:25 [1] 3.03 mi (15:39 / mi) +13m 15:27 / mi
ahr:114 max:150

Back to the trail after a business phone discussion. This time with Molly. Also a can of spray paint to mark the quarter miles on the guard rail posts next to the trail. Can't see the current markings until you're right on top of them. Much better now for gauging the quarters.
3 PM

Off Trail Running (Chester HS) 1:02:36 [3] 2.05 mi (30:32 / mi) +97m 26:38 / mi
ahr:101 max:136

Finally to the track for an interval workout, but teams were there. So went up into the woods and refreshed my memory of the o-terrain. Lots of hillside, but also nice flat wooded sections. Needs detailed mapping. Maybe an acquisition of ocad so I can do a lidar basemap.
4 PM

Stretching 5:00 [0]

Standing hamstring stretches with a 10# wgt. Forward lean towards the floor and let the wgt pull me down.

Tuesday Apr 12, 2022 #

8 AM

Road Running 39:40 [3] 3.0 mi (13:13 / mi) +24m 12:54 / mi
ahr:146 max:164

Run with Joe and Molly. A few stops for sniffs, pretty casual run. Hamstring felt fine after yesterday's stretches.

Monday Apr 11, 2022 #

3 PM

Strength (Trainer) 1:26:00 [3]
1c

Mobilization, stretches
Session with Adam
Rows with leg up, RDL's, Chops w/kb, pull downs, step downs,, push ups, pull ups, good mornings w/cable loading

Picked up loaner from VW. Left my TDi for them to eventually fix, once they come up with a solution to the failed AdBlue system design and make some parts. Loaner is a Taos, pretty new with 12k on it. Can already tell the suspension is soft. But it's a car and it runs!

Sunday Apr 10, 2022 #

2 PM

Hiking (Fells) 1:00:00 [3] 1.55 mi (38:43 / mi)

Hike with Daniel, Michael and Eddie plus adults for sunny hike through the woods. Too clean when we got back so some time in the mud.

Friday Apr 8, 2022 #

11 AM

Strength (Rec center ) 44:00 [3]
1c

Warm up and flex, skip rope
Push ups on Smith machine, closer to horizontal
Pull ups 8, getting back into it
Leg presses 8 by 90# up to 430#
Ski erg 500 m 2:06
Squats on bosu
Heel drops, nordic hamstring extensions

Thursday Apr 7, 2022 #

9 AM

Road Running 35:29 [3] 3.0 mi (11:50 / mi) +18m 11:37 / mi
ahr:130 max:147

Run with Ruthie and Molly. Just about to rain, but managed to stay ahead of getting wet.
Hip seems to respond well to icing once a day after workout.

Tuesday Apr 5, 2022 #

7 AM

Road Running warm up/down 11:45 [3] 0.79 mi (14:53 / mi)
ahr:90 max:118

Road Running 32:00 [3] 2.75 mi (11:38 / mi) +14m 11:27 / mi
ahr:139 max:152

Morning run with Joe and Christian after warm up.

Monday Apr 4, 2022 #

3 PM

Strength (Trainer) 1:36:57 [3]
1c

Warm up, stretches
Ski erg 500 m 2.20
Pull ups 8, elbow feeling better
Hamstring extensions on bench
Session with Adam: various hamstring and glute exercises
Squats on bosu
Bench rows balanced on one knee
Pull downs, chops with kb, good mornings
Heels taps off step

Sunday Apr 3, 2022 #

9 AM

Road Running 43:53 [3] 3.01 mi (14:35 / mi) +11m 14:26 / mi
ahr:127 max:160

Hiking 1:19:17 [3] 1.75 mi (45:16 / mi) +156m 35:27 / mi
ahr:108 max:148

Saturday Apr 2, 2022 #

8 AM

Track workout (Green Mtn HS) 1:19:42 [3] 4.01 mi (19:53 / mi) +120m 18:11 / mi
ahr:94 max:155 1c

To the track for intervals, but found it cold and windy. Decided to run around the forest trail to warm up. Came back and did some quarters with a 20-30 sec break between each. Started modestly and worked my way down to 2:13 for the last one.

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