Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Jan 31, 2002:

activity	#	time	miles		km		+m	load
O-course Training	2	6:20:00	9.5	(40:00)	15.29	(24:51)		490.0
Cross Training	2	4:00:00						480.0
O - competition	3	3:42:33	13.61	(16:21)	21.9	(10:10)		1020.8
Trail Running	5	3:11:00	20.0	(9:33)	32.19	(5:56)		454.0
Weight Training	4	2:55:00						490.0
Road Running	5	2:51:40	20.2	(8:30)	32.51	(5:17)		391.0
Walking	1	1:10:00	2.0	(35:00)	3.22	(21:45)		70.0
Yoga	1	20:00						20.0
Total	18	24:30:13	65.31		105.1			3415.8

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Tuesday Jan 29, 2002 #

Road Running (White River Junction, VT) 20:00 [2] 2.2 mi (9:05 / mi)

Kind of crummy road running, but nice to get outside, even in the dark.

Thursday Jan 24, 2002 #

Weight Training 35:00 [2]

10 min treadmill
15 min weight machines
10 min rowing
Felt kind of stale today.

Wednesday Jan 23, 2002 #

Walking (Mt Philo, VT) 1:10:00 [1] 2.0 mi (35:00 / mi)

Easy walk up Mt Philo; nice view of Adirondacks to west.
Yes folks, I'm now working in Vermont.

Weight Training (Machines) 55:00 [3]

10 min Treadmill
15 min Stepper
10 min Rowing
10 min weight machine

Tuesday Jan 22, 2002 #

Weight Training (Exercise Room) 1:10:00 [3]

10 min on tread mill to warm up
15 min on machines for strength
5 min rowing machine
30 min on stepper
100 crunches

Sunday Jan 20, 2002 #

O - competition (GA Nav Cup -- Red) 1:06:33 [5] 8.0 km (8:19 / km)

Much better day all around. Sunny and 50's.
Tired from yesterday, but started pushing hard about a third
of the way through. Clean run with no real mistakes except
a bobble going to the first control (30 sec).
2nd in M45 and moved up to 3rd for the two days.

Trail Running (Warm up) 10:00 [2] 1.0 mi (10:00 / mi)

:Georgia Navigator Cup - Red 2 - Splits

Saturday Jan 19, 2002 #

O - competition (GA Nav Cup -- Red) 1:32:00 [4] 7.9 km (11:39 / km)

Crappy weather -- 38 degrees and hard rain. Close to hypothermia
after race. Couple mistakes cost about 10 min, not a great run.
5th in M45.

Georgia Navigator Cup -- Red 1 - Splits

Thursday Jan 17, 2002 #

Trail Running (Cromwell Valley Park) 51:00 [2] 5.0 mi (10:12 / mi)

Ran with George & Lynn on their way down to GNC.

Tuesday Jan 15, 2002 #

Cross Training (Retaining wall) 2:00:00 [2]

Have to build a retaining wall of 6x6x12's to hold up my charcoal platform.

Monday Jan 14, 2002 #

Cross Training (Moving dirt) 2:00:00 [2]

Shovelled several tons of dirt in an effort to make my back yard flat.
Looks like a charcoal burning platform.

Sunday Jan 13, 2002 #

Road Running (WLIF road run) 35:00 [2] 4.0 mi (8:45 / mi)

Slow run after shoveling dirt in the back yard for two hours. Soil is thawed and nice and loose.

Yoga 20:00 [1]

Got a video tape and tried this to increase flexibility.
May have promise.

Friday Jan 11, 2002 #

Trail Running (Gunpowder Falls/Sweathous) 44:00 [3] 5.2 mi (8:28 / mi)

Warm day (40's). Nice to run in shorts.
Fell crossing brook; took a hard landing, water cold.

Thursday Jan 10, 2002 #

Trail Running (Cromwell Park/Loch Raven) 58:00 [2] 5.8 mi (10:00 / mi)

Wet and a bit muddy on the trails. Felt slow and ran slow.
Need more spaghetti.

Wednesday Jan 9, 2002 #

Road Running (WLIF road run) 34:00 [2] 4.0 mi (8:30 / mi)

Relaxed run to loosen up after playing carpenter all day (fixing up the house to sell it).

Weight Training (Squats/crunches) 15:00 [3]

Monday Jan 7, 2002 #

Trail Running (Loch Raven) 28:00 [3] 3.0 mi (9:20 / mi)

About 1" snow last night, but most already gone from trails.

Sunday Jan 6, 2002 #

O-course Training (Hanging controls) 1:05:00 [2] 2.0 mi (32:30 / mi)

Hnaging balance of controls.

O - competition (Broad Creek Green) 1:04:00 [5] 6.0 km (10:40 / km)

Pushed hard for a workout. Didn't bother to look at map and forgot a control -- ended up in green briars and had to go back to missed control (14 minute error).

O-course Training (Control pickup) 45:00 [2] 1.5 mi (30:00 / mi)

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