Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Jul 31, 2005:

	activity	#	time	miles		km		+m	load
	Bicycling	9	15:53:30	195.6	(4:52)	314.79	(3:02)	1201	2650.0
	Adventure Race	2	13:32:00	59.87	(13:34)	96.36	(8:26)		3248.0
	Backpacking	3	10:00:00	32.0	(18:45)	51.5	(11:39)	2450	600.0
	Trail Running	2	5:01:00	20.2	(14:54)	32.51	(9:16)	1400	903.0
	Kayaking	1	3:00:00	9.0	(20:00)	14.48	(12:26)		540.0
	Road Running	3	2:52:28	18.9	(9:08)	30.42	(5:40)		483.4
	O-course Training	1	1:00:00	2.49	(24:08)	4.0	(15:00)		180.0
	Off Trail Running	1	47:00	4.0	(11:45)	6.44	(7:18)		188.0
	Track workout	1	42:54	5.0	(8:35)	8.05	(5:20)		124.5
	Weight Training	1	5:00						25.0
	Total	20	52:53:52	347.06		558.54		5051	8941.9
averages - weight:160lbs

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Sunday Jul 31, 2005 #

Kayaking (Hudson River) 3:00:00 [3] 9.0 mi (20:00 / mi)

Training Day Phase I: Paddle from Peekskill up past the Bear Mtn bridge and a bit up Poppoloppen Crk.
With Jim Mertz, Bernie Bretton and 8 other AR racers from NY area.
Not much wind; not much traffic until the way back down.
Felt good in the kayak, nice sleek boat (Necky) that responded well to sprints.

Bicycling (Mtn Bike) 2:50:00 [4] 26.0 mi (6:32 / mi)

Training Day Phase II: Mtn biking from kayak launch area to Blue Mtn Reservation and then to Jim's. Indirect route that went up over every hill and ridge in the vicinity.
Borrowed Jim's Moots bike. At 23# it is 10# less than mine. Decided to keep it for a while to see if I'm going to buy it.

O-course Training (Blue Mtn Reservation) 1:00:00 [3] 4.0 km (15:00 / km)

Training Day Phase III: Did part of course set up in Blue Mtn. Whole day was running longer than planned, so we cut it short to get back for party (phase IV).
Felt good to run through the woods after beating up my legs riding the hills.

C • 1

Friday Jul 29, 2005 #

Bicycling tempo (Pleasant Valley cw) 36:30 [4] 10.0 mi (3:39 / mi)

Mt bike around the dirt road course. Some loose gravel and washboard on the downhill but not too bad. Legs felt good and kept the cadence up in the 90's all the way.

Note

Afterwards finished making 5 quarts of pickles and got them canned. Actually will throw away the pickles and just drink the juice.

Wednesday Jul 27, 2005 #

Bicycling warm up/down (To/from track) 27:00 [2] 6.5 mi (4:09 / mi)

Track workout warm up/down (Warmup/recovery) 30:00 [2] 3.0 mi (10:00 / mi)

Track workout intervals (8 x 400's) 12:54 [5] 2.0 mi (6:27 / mi)
max:168

Ran intervals until the times stopped improving. Took 3 intervals to get the heart rate up. Target time was low 1:30's.
Warmed up then chilled waiting for thunderstorm to pass:
1:56, 1:42, 1:38, 1:33, 1:32, 1:31, 1:30, 1:32

Monday Jul 25, 2005 #

Trail Running hills (AT - Lookout) 3:24:00 [3] 13.2 mi (15:27 / mi) +1000m 12:31 / mi
weight:158lbs

Barnard Rd VT-12 to The Lookout via the AT. Trail run out of the valley up to crest of ridge.
Then to cabin with lookout platform on the roof. Spectacular view of central VT.
Only brought one water bottle and a hammer gel, so ended up pretty low on juice by the end.

C • 5

Sunday Jul 24, 2005 #

Bicycling long (CT valley) 3:33:00 [3] 58.0 mi (3:40 / mi) +1m 3:40 / mi

From Northfield rec area south along the river to Hadley, across to Northampton, N on River Rd back to Greenfield, Montague City and then to the start. Boy, is most of this flaaat.
On my own for the first half. Then Fred caught up at the lunch break and I drafted behind him on the way back. With only 12 gears, found a dead spot at our cruising speed of 20-22 mph along River Rd. Cadence was either 84 or 105, but nothing in between.

Saturday Jul 23, 2005 #

Trail Running long (Windmill Ridge Reserve) 1:37:00 [3] 7.0 mi (13:51 / mi) +400m 11:46 / mi

From the Athens trailhead in the valley, up to the Ledges on the new orange trail,
S to the Lantham access. Back avoiding the Ledges side trail.

Dry, cool morning. Beautiful running through the hemlock forest.
Overnight rain brought out the red salamanders, stopped counting after 2 dozen.

They post the trail as open to bikes, but doubt you could ride much of this section; too steep w/sharp switchbacks.
Relaxing run with a few hill sprints.

Friday Jul 22, 2005 #

Off Trail Running hills (Ridgeline intervals) 47:00 [4] 4.0 mi (11:45 / mi)

Wall-to-wall sprints along the ridge. Splits:
Up: 5.51, 5.26, 5.14
Down: 3.44, 2.48
Stopped after three climbs as Casey was getting overheated. Then ran up further to new house under construction next to the boulder on top of Boulder Hill. Classic vacation home with great views squatting right in the middle of my favorite run.

Weight Training 5:00 [5]

Pull ups 14

Thursday Jul 21, 2005 #

Road Running (To/from GrnMtnTpke) 34:00 [2] 3.5 mi (9:43 / mi)

Road Running tempo 24:08 [3] 3.0 mi (8:03 / mi)
weight:161lbs

Hot clear day. Not as humid as Mon/Tues, but still enough to slow the pace.
Splits: 8:07/8:00/8:00

Wednesday Jul 20, 2005 #

Bicycling (Grafton) 2:20:00 [1] 26.0 mi (5:23 / mi)
weight:162lbs

Grafton Rd to village then down to Cambridgeport Rd and back. Easy ride with Glo; couple bursts on hills, but mostly relaxed.

Monday Jul 18, 2005 #

Bicycling (20 Mile Stream Rd) 1:30:00 [1] 15.4 mi (5:51 / mi)

Easy recovery ride with Ruthie. Cavendish-Reading out Twentymile Stream Rd and back Chapman Rd. Nice rural farm valley. Turns out Twentymile Stream is only 8 miles long. Maybe they measured in metric.

Saturday Jul 16, 2005 #

Adventure Race race (Genesis Northfield) 3:53:00 [4] 17.0 mi (13:42 / mi)

Genesis sprint with Brad. Hot, humid, but felt really good. 2nd masters, 4th overall. Six minutes out of 2nd overall.

Bike 7 mi -- 1:20
Kayak 4 mi -- 1:09
Trek 5 mi -- 1:24

Note

No races scheduled for the next 5 weeks, unless I do a 5k end of the month. Two weeks of fun, 2 weeks hard core and a week of taper to the WCOC rogaine.

Wednesday Jul 13, 2005 #

Bicycling (Northfield, MA) 1:17:00 [3] 8.7 mi (8:51 / mi)

Tour de Northfield, taking a look at the trail conditions for Saturday. Decided to change tires back from slicks.

Tuesday Jul 12, 2005 #

Road Running (Chester/Church Rd) 55:20 [3] 6.2 mi (8:55 / mi)
weight:159lbs

Started slow; tight from yesterday plus temp hot. Inspired by July ONA, decided to try increasing cadence of run from 75-80 to 85-90 paces/min. Kind of like yesterday without the bike. Soon forgot the soreness and the heat and found the run moving along ok. Thanks Marie-Cat.

Monday Jul 11, 2005 #

Bicycling tempo (Andover) 1:10:00 [4] 20.0 mi (3:30 / mi) +500m 3:15 / mi

Pretty hard ride out past Andover to Horseshoe Acres. Was planning to go to the col over Terrible Mountain, but turned around to avoid being out at dusk. Upgrade all the way out, nice ride back.
Installed the bike computer won at the Bitter Pill AR couple weeks ago. Has a cadence counter. Was pedaling in the low 80's, but pushed it up to the low 90's. Is this where you're supposed to be?

C • 7

Saturday Jul 9, 2005 #

Adventure Race race (Genesis Cockaponsett) 9:39:00 [4] *** 69.0 km (8:23 / km)
weight:159lbs

12 hr series #2 with Tracey and Brad. Finished 5th coed; qualified for USARA nationals.
Trails a bit wet after rain Friday. Bike trails muddy in places -- like up to the axle!
Lost 10 min on trek to #3, did search around unmarked trail. Also 10-15 on route choice to #13
(went all the way from Ponsett Rd on the red trail).
Control had been stolen, but knew exactly where we were so just kept on going and didn't waste time searching.
Trek 54 min (4.3 km)
Bike 1:20 ( 18 km)
Kayak upstream 1:27 (8 km) -- CT River
O loop beta 1:04 (5.1 km) Hurd St Pk -- very nice
O loop alpha 1:15 (5.3 km)
Kayak downstream 1:09 (8 km)
Bike 2:27 (20 km)
Felt good except we all ran out of water on the last bike leg. I probably dropped 5# from loss of water.
Will lay off a couple days to recover for next weeks sprint AR.
Good run by Team phast Generation. Thanks to Gretta and Tora for cheering.

Wednesday Jul 6, 2005 #

Road Running (Chester via Cummings) 59:00 [3] 6.2 mi (9:31 / mi)
weight:161lbs

Felt ok, but slow; haven't run much last 2 weeks.

Monday Jul 4, 2005 #

Backpacking long (AT) 2:00:00 [1] 5.0 mi (24:00 / mi) +400m 19:13 / mi

Over Dartmouth Skiway and out. Another nice day.

Headed to White River Jct and up to a swimming hole for a good rinse.

Sunday Jul 3, 2005 #

Backpacking (AT) 4:00:00 [1] 13.0 mi (18:28 / mi) +700m 15:49 / mi

Breakfast on N Mt Cube and then on to Smarts Mtn. Nice view from the fire tower on top. Camped across the valley hidden from the bugs.

Saturday Jul 2, 2005 #

Backpacking long (AT) 4:00:00 [1] 14.0 mi (17:09 / mi) +1350m 13:11 / mi

In at Glencliff S of Moosilauke and S to top of Mt Cube. Camped on the summit and watched fireworks all over VT to the W.

Hiking with Ruthie, Casey, Art and Gretchen. Perfect weather after 6 weeks of rain.

Just included about half the time as at least some was downhill.

C • 2

Friday Jul 1, 2005 #

Bicycling (Mt Bike) 2:10:00 [3] 25.0 mi (5:12 / mi) +700m 4:47 / mi

Down into town for some provisions for backpacking this weekend. Took the long way home via the big climb up Craigue Hill Rd and then down to 103. Hampered by a soft tire. Pack full of groceries adds lots of push going downhill, but a serious anchor on the climbs!

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