Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2004:

activity	#	time	miles		km		+m	load
Adventure Race	2	19:15:40	70.0		112.65			4633.3
O - competition	6	6:17:42	21.16	(17:51)	34.06	(11:05)		1762.5
Bicycling	4	4:36:00						828.0
Road Running	6	2:19:00	13.4	(10:22)	21.57	(6:27)		310.0
Off Trail Running	1	45:00	3.0	(15:00)	4.83	(9:19)		45.0
Track workout	1	40:00	5.0	(8:00)	8.05	(4:58)		120.0
Weight Training	3	35:00						140.0
Trail Running	2	30:00	2.0	(15:00)	3.22	(9:19)		60.0
Total	19	34:58:22	114.56		184.37			7898.8

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Sunday Oct 31, 2004 #

O - competition (EMPO Thacher SP Grn) 1:15:04 [5] 6.45 km (11:38 / km)

Day 2. Slipped going across bridge at start and smacked head hard on planking. Little unsettled for a few moments. Not satisfied with run, made multiple 2 min errors: #2 went a bit too far and then over-corrected and lost position on cliffs; #5 went to stopping feature and then dropped down to control, but was searching on the way; #7 ran right to feature, but didn't see control, cut L to stone wall, relocated and went past control on way back, finally looped around to it; exited #13 poorly and lost a minute fighting thru brush to open woods.
2nd M-55, but still 1st for weekend.

Green Y - Splits

Saturday Oct 30, 2004 #

Road Running (Warm up) 10:00 [2] 0.8 mi (12:30 / mi)

O - competition (NE Relay Champs Green) 30:46 [5] 3.53 km (8:43 / km)

Gilbert Lake SP, Oneata, NY. Clean run with one error not reading map well going to #3 that cost a minute. Rest clean and pretty fast. Happy with day, except G had a great run and beat me! Still need to work on speed before Manchester 5 mile RR. 1st M-55.

GreenY - Splits

Wednesday Oct 27, 2004 #

Road Running (Rte 11/Cunningham Rd) 40:00 [2] 4.4 mi (9:05 / mi)

Sluggish in the dark. Can't believe I did this almost every day last fall.

Monday Oct 25, 2004 #

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

Track workout (Interval workout) 20:00 [4] 3.0 mi (6:40 / mi)

Target times 5:18/:49
Jog between intervals; slowest times first, faster as I warmed up. Felt good, but times slow. Haven't been running much this month.
3 x 1200 @ 5:23 - 5:39
6 x 200 @ :38 - :48

Sunday Oct 24, 2004 #

Bicycling (Road/trail) 1:05:00 [3]

14 miles. Towards Saxtons River, then back Green Mtn Tpke. Cut short because of gloomy day and raw conditions. Then a loop around ski trail.

Friday Oct 22, 2004 #

Road Running (Chester) 32:00 [3] 3.5 mi (9:09 / mi)

Ran down to village to retreive car. Ruthie thought she broke the p-car, so she left it parked by the green. Just tried to use the a/c; the compressor has seized so it squeels if you turn it on. Hey, with a targa top who needs a/c?

Wednesday Oct 20, 2004 #

Bicycling 30:00 [3]

3 miles. Lap around the ski trails measuring distance and tiring out Casey.

Tuesday Oct 19, 2004 #

Weight Training 10:00 [5]

Wall wgts 3 x 80 fast snap.

Sunday Oct 17, 2004 #

O - competition (US Champs D2 Green) 59:40 [5] 5.84 km (10:13 / km)

Another good course. Also two 1 min errors: route choice; missed trail exiting next to last control. Picked up enough to move ahead of Ron, but Bob Lux beat us both. 2nd M55 for day; 2nd for two days.

Road Running (Warm up/cool down) 15:00 [2] 1.0 mi (15:00 / mi)

Green X Day 2 - Splits

Saturday Oct 16, 2004 #

Road Running (Warm up/cool down) 20:00 [2] 1.5 mi (13:20 / mi)

O - competition (US Champs D1 Green) 59:44 [5] 5.8 km (10:18 / km)

Nice course and map. Two minor errors of 1 min each; route choice and nav in control circle (looking for depression in green area). 30 sec behind Ron Hudson for 2nd.

O - competition ("Sprint O") 31:30 [1] 2.0 km (15:45 / km)

Walked Sprint course with Greg to relax.

Green X Day 1 - Splits

Thursday Oct 14, 2004 #

Road Running 22:00 [2] 2.2 mi (10:00 / mi)

Easy road run with Ruthie and Casey.

Wednesday Oct 13, 2004 #

Weight Training 15:00 [4]

Pullups 5
Wall wgts 3 sets x 80

Tuesday Oct 12, 2004 #

Off Trail Running 45:00 [1] 3.0 mi (15:00 / mi)

Easy recovery run/hike with Casey up the hillside checking routes for the upper ski trail. Feel good after weekend workout. Knee was a bit sore until run; now is okay.

Saturday Oct 9, 2004 #

Adventure Race (BB24) 19:05:00 [4] 70.0 mi (16:21 / mi)

Balance Bar 24 hr, Ringwood, NJ
Comfortable pace, except mtn biking where my lack of experience made it a struggle. Otherwise felt good throughout. Nav and route choice dead-on all day (and night).
Excellent 15 km o-course on expanded Ringwod map. Then 32 mile bike section with some good control placements. Brutal 4 mile hike-a-bike (never been rock climbing with a 35# bike strapped to my back before). Kayak 9 miles and final 16 mile night trek.
Companion team to Bernie Bretton's Team Murphy's Law -- both more or less together until kayak section, where they picked up 20 min on us.
Ended up 3rd all-male team and 16th overall of 53 teams.

Friday Oct 8, 2004 #

Adventure Race (BB24 Prologue) 10:40 [5]

Balance Bar 24 hr, NYC. On the aircraft carrier Intrepid. From the pier, up 6 flights of stairs to the flight deck. Down the deck to rappel ropes for a rappel ~60' into the Hudson (the ropes stopped 15' short of the water). Then swim 100m to a cargo net where we climbed up to the elevator platform -- really brutal on the arms! Sprint up to the bow, zip line back into the Hudson. Swim to a barge and climb a rope ladder to the deck. Then a run back to the start/finish.

Tuesday Oct 5, 2004 #

Weight Training 10:00 [3]

Wall weights 2 sets 75/40

Monday Oct 4, 2004 #

Bicycling (Mtn bike) 46:00 [3]

10.26/.25 --- Pleasant Valley/Grn Mtn Tpke loop CW, then 1 lap around Pines.
20:55/43:00 and 3:17

Sunday Oct 3, 2004 #

O - competition (Harriman Green Day 2) 58:32 [5] 5.2 km (11:15 / km)

Rochouse Mountain. Rough start to #1 not planning route carefully; didn't climb slope fast enough as I traversed. Had accurate pace count and headed up when it was clear I was below control. Located marshes effectively and then control, but tentative approach cost 4 min. Rest of course fast and on target, except for #6 where I overshot (1 min lost). Splits definitely get faster as the race progresses. Still 3rd M-55, but now 3rd overall green, too.

Trail Running (Warm up) 15:00 [2] 1.0 mi (15:00 / mi)

Bicycling (Ringwood SPk, NJ) 2:15:00 [3]

After A meet, headed over to Ringwood for some mountain bike training with Bernie and Jim Mertz. Lots of technical riding past my skill level; had fun trying to hang on and keep up. This will be the site for next week's Balance Bar 24 hr AR. Looking forward to some serious orienteering segments.

Saturday Oct 2, 2004 #

Trail Running (Warm up) 15:00 [2] 1.0 mi (15:00 / mi)

O - competition (Harriman Green Day 1) 1:02:26 [5] 5.24 km (11:55 / km)

Hogencamp Mtn. Lost 5 min on #3 trying to cut L around green near control. Green now extends further L than mapped, so got well off line and had to relocate. On #11 cut L around green approaching control; should have gone R along edge of marsh right to saddle and reentrant (1 min). 3rd M-55 and 5th green overall.

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