Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Aug 31, 2004:

activity	#	time	miles		km		+m	load
Adventure Race	1	9:09:00	40.0	(13:43)	64.37	(8:32)		2196.0
Road Running	6	6:36:55	44.1	(9:00)	70.97	(5:36)	350	1174.2
Bicycling	7	4:46:00					1050	858.0
O - competition	4	4:13:47	15.09	(16:49)	24.29	(10:27)		1090.4
Track workout	5	2:35:58	18.25	(8:33)	29.37	(5:19)		579.9
Off Trail Running	1	55:00	4.0	(13:45)	6.44	(8:33)		110.0
Trail Running	1	48:00	5.0	(9:36)	8.05	(5:58)		96.0
Total	20	29:04:40	126.44		203.49		1400	6104.5

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Tuesday Aug 31, 2004 #

Trail Running (Winooski) 48:00 [2] 5.0 mi (9:36 / mi)

Trails around Camp Johnson. Some were flooded from recent heavy rains. Felt tight and slow.

Monday Aug 30, 2004 #

Road Running (Chester) 52:30 [3] 6.0 mi (8:45 / mi)

Warm and still humid. Easy run with 8 x 100 strides.

Sunday Aug 29, 2004 #

Bicycling (To/from track) 29:30 [3]

6 miles. Relaxed pace down to track, moving coming back up hill: 12:56/16:33

Track workout (Warm up/recovery) 20:00 [2] 2.0 mi (10:00 / mi)

Track workout (Intervals) 20:00 [5] 3.0 mi (6:40 / mi)
max:172

Daniels' interval workout: 3 x 1200 @ I pace interspersed with 6 x 200 @ R pace. Target 5:18 & 49:
48, 5:15, 41
39, 5:00, 39
39, 5:12, 42
Pushed moderately hard on the middle 1200, rest were easy hard (?). Target paces seem too easy; will have to do a test 5k to recheck VOmax.
Warm and humid day, but breeze made it feel much better than yesterday and Friday. After the first laps it felt like running in a steam bath, in a comfy sort of way.

Friday Aug 27, 2004 #

Road Running (Chester via Church St) 1:04:00 [2] 6.2 mi (10:19 / mi)

Slow, easy rest day run. Warm and very humid still made it feel like a lot of work. If it were 25 degrees hotter, I'd think I were back in Baltimore.

Wednesday Aug 25, 2004 #

Bicycling (To/from track) 28:30 [3]

6 miles. 11:34/16:50

Track workout (Warmup/recovery) 14:00 [2] 1.25 mi (11:12 / mi)

Track workout (Intervals) 20:58 [4] 3.0 mi (6:59 / mi)

4 x 1200, target 5:18:
5:13
5:16
5:14
5:15

Monday Aug 23, 2004 #

Bicycling (Andover) 2:11:00 [3] +1050m

31 miles. Out VT 103 to Smokeshire. Dirt road up along creek to Lovejoy Rd then up good climb to top of East Hill. Across saddle and then down East Hill Rd (now paved) in a great long descent to Andover and then back Weston Rd to Chester and home.

Sunday Aug 22, 2004 #

Road Running (Chester) 1:43:00 [3] 12.0 mi (8:35 / mi) +350m 7:52 / mi

Easy long run. To Chester then out Lovers Lane to Bailey's Mill and VT 103 back.

Friday Aug 20, 2004 #

Bicycling (To/from track) 26:00 [3]

6 miles.

Track workout (Repetition workout) 30:00 [5] 3.0 mi (10:00 / mi)

2 x 200 and 1 x 400, three sets; full recovery between each run. Target times were 0:50 and 1:40, but this seemed very slow and I did them faster:
41, 38, 1:34
40, 42, 1:31
42, 42, 1:35

Thursday Aug 19, 2004 #

Road Running (Warm up/cool down) 33:00 [3] 3.5 mi (9:26 / mi)

To Green Mountain Tpke and back. Strides on the way back.

Road Running (Green Mtn Tpke) 24:00 [4] 3.0 mi (8:00 / mi)

Tempo workout (turnaround at orange sign). Warm and very humid.
7:56/8:02/8:00

Wednesday Aug 18, 2004 #

Bicycling (ski trails) 10:00 [3]

1 mile. Lap around Pines 3:10.

Sunday Aug 15, 2004 #

Adventure Race (New England AR #2) 9:09:00 [4] 40.0 mi (13:43 / mi)

Sunday River, ME. Racing Ahead #2 in the New England Series with Tracey and Steve Olafsen. 12 mile canoe paddle, 22 mtn bike, 8 orienteering.
Some tricky nav sections in the mtn bike; one we picked up 4 places and the next we dropped a couple due to unmarked/nonexistant logging roads on topo map. Major (2 mile) bushwack up Bald Mtn got lots of teams lost. We did ok, but lost time compared to a local crew who knew about an unmarked trail up the backside.
Wore running shorts and short sox; the bushwack was through recent second growth of briars and brush. Legs shredded about as bad as I've ever gotten them.
Ended up 4th coed, 5th overall of about 40 teams.
Great job by team and support crew Erin, Kristoffer and Drew.

Wednesday Aug 11, 2004 #

Bicycling (To/from track) 30:00 [3]

6 miles. 14:06/16:06

Track workout (Repetiton workout) 26:00 [3] 3.0 mi (8:40 / mi)

6 x 400's with full lap recovery jog in between. Target pace 1:40, actual splits 1:38/1:39/1:33/1:36/1:34/1:39
Had to pause in the middle for a brief downpour; talked to a Secret Service guy about local places to run while we waited for the rain to let up.

Tuesday Aug 10, 2004 #

Off Trail Running (Local terrain) 55:00 [2] 4.0 mi (13:45 / mi)

Easy run back and forth across hillside checking out possible xc ski trails. Trails are possible across upper slopes, but they sure will be interesting!

Monday Aug 9, 2004 #

Road Running (Chester via Church St) 1:07:00 [3] 7.0 mi (9:34 / mi)

Easy long run with trip across river where bridge is out.

Sunday Aug 8, 2004 #

Bicycling (To/from track/Pines) 31:00 [3]

6 miles. Down to interval session. Did lap around Pines after I got back. Trail is almost fully graded now and half has been seeded with grass. Great improvement over last year. Next will be lights to help night skiing...
11:57/16:16//3:17 Pines loop

Track workout (I Interval session) 25:00 [4] 3.0 mi (8:20 / mi)

Doing Daniels training plan for medium distance. 20 minutes of intervals at VO2max; target 1:46 for 400m, 3:32 for 800m.
1:52/3:33/3:31/3:26/3:30/1:37

Friday Aug 6, 2004 #

Road Running (Warm up/cool down) 30:00 [3] 3.5 mi (8:34 / mi)

Down and back Rte 11 to Grn Mtn Tpke. Did five 1 min strides on way back.

Road Running (Tempo workout) 23:25 [4] 2.9 mi (8:04 / mi)

Out and back 3 miles on Green Mtn Turnpike (dirt road). Tried to run at tempo pace (7:43) and was too slow because I didn't know where the mile marks were. Turned out course was a little bit short, so will have to adjust next time.
Splits: 7:58, 7:12 (short), 8:25 (surprised this was slow, may be slightly uphill)

Wednesday Aug 4, 2004 #

O - competition (Day 3 Red) 1:35:25 [4] 9.46 km (10:05 / km)

Pelican Bay. Long legs leading into some technical areas with plenty of places to be distracted. Got led astray several times when I was not vigilant enough upon approaching the control circle. Used attack points to good effect on some controls, but suffered on others because I didn't. Maybe lost 2 min on each of six controls on final approach.`

Last day at Wyoming 1000 days. Really enjoyed it and would have had fun staying for the full event. However, had to return to duties at home. Great chance for altitude training and continuous workouts. Looking forward to coming back. Thanks all.

Tuesday Aug 3, 2004 #

O - competition (Day 2 Red) 47:24 [5] 4.85 km (9:46 / km)

Forrest Meadows. Two legs with mistakes; rest were on track or given away by other racers. Not into map on #2 and pulled up too soon. Swung too low on #6 and looked in wrong area. Each was good for 3 min.

Monday Aug 2, 2004 #

O - competition (Superbum Sprint) 27:53 [5] 2.72 km (10:15 / km)

Twin Boulders. Quicker, shorter legs than used to. Didn't have time to settle into a rhythm; wasted time in circle by not knowing what to visualize.

Sunday Aug 1, 2004 #

O - competition (Day 1 Red) 1:23:05 [4] 7.26 km (11:27 / km)

Middle Crow Toe. Mostly good navigation, but two mistakes near end were costly (8 min total). Off L just a bit going in to #11 and turned L at the main reentrant to make it a serious error. Should have been a bit R coming in and then would have known where I was. Other mistake was following the road to #13. Didn't see the main dirt road bear R and kept on the lessor road to the woods. Then attacked on a bearing, but was off L 100m. Took 5 min to get it all sorted out.

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