Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Mar 31, 2006:

	activity	#	time	miles		km		+m	load
	Skate Ski	7	10:46:47	78.42	(8:15)	126.2	(5:08)		2447.0
	Bicycling	6	10:27:20	163.0	(3:51)	262.32	(2:23)	4140	1953.3
	Road Running	4	3:29:41	22.0	(9:32)	35.41	(5:55)	250	594.0
	Bike - trainer	3	2:05:00						345.0
	Cross Training	2	2:00:01						120.0
	O-course Training	1	1:38:00	5.41	(18:08)	8.7	(11:16)		392.0
	Trail Running	2	1:18:00	7.0	(11:09)	11.27	(6:55)		234.0
	Off Trail Running	2	1:15:00	5.5	(13:38)	8.85	(8:28)	350	240.0
	Track workout	1	36:43	4.11	(8:56)	6.61	(5:33)		122.9
	Total	22	33:36:32	285.43		459.36		4740	6448.3
averages - weight:165lbs

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Friday Mar 31, 2006 #

Trail Running (Split rock hill) 31:00 [3] 3.0 mi (10:20 / mi)

Lunch run to the almost top of hill -- new house sits on it now -- stopped at last stone wall. Casey found the only mud hole on the mountain top and went for a full beauty bath.

Bicycling tempo (Benchmark ride) 1:11:20 [4] 22.0 mi (3:15 / mi) +550m 3:01 / mi

Another shot at the ride down 103 to I-91 and back. Had a slight headwind going down and tailwind coming back, so that balanced the effort and picked up the speed. Really happy to knock 16 min off my first shot at this.
Out 35.18/back 36.02
Avg speed 18.5

Thursday Mar 30, 2006 #

Bicycling (Terrible Mtn) 1:37:00 [3] 26.0 mi (3:44 / mi) +760m 3:25 / mi

Really nice weather today -- first just wearing bike shorts. Out towards Andover again and just kept going another 3 miles to crest of Terrible Mountain. Pushed a little bit and legs felt fine.

Out -- all uphill 1:01
Back 35

Exact same splits as last September.

Wednesday Mar 29, 2006 #

Off Trail Running intervals (Wall-to-wall Ridgeline) 45:00 [4] 3.5 mi (12:51 / mi) +350m 9:49 / mi
max:152 weight:165lbs

Needed a switch from biking today, and need some hill work, so decided to do my favorite interval workout: running up the ridgeline from one stone wall to the next, maybe 600 meters with 70 m climb. Broken ground with rock ledges and deadfall, plus sections of grass. Two rules: each trip up must be by a different route, and each trip down must be the same route taken on the way up. This forces variety and avoids the tendency to settle on the fastest/easiest/same old route.

Pushed hard but had trouble getting heartrate above 130. Finally on the last set got to 152. May be tired from three days of biking without much prep.

Right side 5.53/3.53
Far right side 5.12/2.47
Left ridgeline 6.14/4.16
Right ridgeline-gully 5.07/3.06

Times pretty comparable to last year. Four sets were enough for both Casey and me. Plus 9 min to and from ridgeline.

Tuesday Mar 28, 2006 #

Bicycling (Townshend/Athens) 2:40:00 [3] 39.6 mi (4:02 / mi) +900m 3:46 / mi

Even nicer day today, so went further still. first ride without a jacket and ski gloves. Down to Grafton and beyond to Townshend, then back thru Athens, Saxtons River and home via Pleasant Valley. Includes the mile of state highway thru the middle of Athens that the village won't pave.
42/44/35/38

Monday Mar 27, 2006 #

Bicycling (Cavandish/Black River) 2:14:00 [3] 33.4 mi (4:01 / mi) +900m 3:42 / mi

Sunny and warmer, so took a longer route today. Out 103 towards Ludlow and then across 131 down along the Black River. Then down 106 to Springfield and back home. Major hill for the first 10 miles and the last 3, rest was long downgrades. Really pretty along the Black River. Legs starting to feel ok, but seat needs hardening.
Somehow my bike computer was reading the correct distance, but double the actual speed (unless I was really doing 65 coming down the hills!).
47/32/38/16

C • km / hour? 2

Sunday Mar 26, 2006 #

Bicycling (Horseshoe Acres) 1:18:00 [3] 20.0 mi (3:54 / mi) +500m 3:37 / mi

Headwind out (47 min), downhill coming back (31). Warmer than last time, but wind still raw. Not ready for long rides until the sun comes out and it gets towards 50. Did this ride last summer in 1:10 on the old clunker, so have a ways to go to get back in riding shape; hard to push when you've got layers of clothes on.

Saturday Mar 25, 2006 #

Road Running warm up/down (To/from GrnMtnTpke) 35:00 [2] 3.5 mi (10:00 / mi)

Road Running tempo (Green Mtn Tpkn) 26:16 [3] 3.0 mi (8:45 / mi)

Soft mud season surface; lots of spring to it. Tried to push a bit, but Casey wasn't into it, so pace was no faster than usual.
Casey was filthy by the time we got home, and that would not have gone over well at grandmom's this evening, so it was shower time for both of us. Save water, shower with a friend.

Thursday Mar 23, 2006 #

Trail Running (AT Great Barrington) 47:00 [3] 4.0 mi (11:45 / mi)

Down in Mass for some consulting work. Ran section of AT along the western Bershires. Good length of trail just before dusk.

Tuesday Mar 21, 2006 #

Road Running (Chester via Benny's/Cummi) 35:25 [3] 4.3 mi (8:14 / mi)

With Casey. Felt faster/easier today.

Monday Mar 20, 2006 #

Skate Ski (Hazen's Notch skate) 1:05:00 [3] 10.0 km (6:30 / km)

Directions to snow: Go north to Canadian border and come back just a little bit. This area has enough altitude to pick up continual snow flurries off the current weather pattern. Got about 12" coverage and fair trail conditions. Worth an hour's skiing. Trail packed for classic, so skating was cramped on the climbs.

Sunday Mar 19, 2006 #

Event: Boston Area Training: Boojum

O-course Training (Boojum Rock) 1:38:00 [4] 8.7 km (11:16 / km)

Nice training event set up by Barb -- thanks!

Mix of regular o, line-o and a few crossings of blank map. Felt good and had no problem staying in contact with map at all times. Probably because pace was a bit slow. Nice brisk weather, perfect for running.

Cross Training 1 [2]

Couple more hours of chainsaw action on the maple tree. Finally got most of the trunk on the ground. A few limbs are still hanging from nearby trees; will have to get them down later.

Saturday Mar 18, 2006 #

Cross Training (Upper body workout) 2:00:00 [1]

Lopping off branches from the big sugar maple that blew down two weeks ago. Manhandling the chain saw at shoulder height to clear away to the main trunk. It's still hung up on a couple other trees and will have to come down piecemeal. Should yield two cords for next winter.

Track workout warm up/down 12:00 [2] 1.0 mi (12:00 / mi)

Was going to run first thing this morning, but it was in the teens and windy, so I started on the tree first. Got up to 25F, so gave this a shot. Nasty wind on the far side made it kind of unpleasant.

Track workout race (Benchmark 1) 24:43 [4] 5.0 km (4:57 / km)

Decided to run a track 5k at the start of the season to measure progress during the year. Not great weather, but then not in great running shape, either. Fortunately one lane of the track did not have snow on it.

Bicycling tempo (Benchmark 2) 1:27:00 [3] 22.0 mi (3:57 / mi) +530m 3:41 / mi

Wanted to try my new road bike if it got over freezing today. Well, it never made it past freezing, but it was close. Have selected the rt 103 run down to I-91 and back as my bike benchmark. Down was fast (34 min), but coming back is uphill and had a headwind (53 min).

Bike is a neat carbon fiber Specialized with lots of gears for all the hills around here. Gearing up for RAAM this June.

C • How you ever rode downhill in ... 2

Wednesday Mar 15, 2006 #

Road Running (Lacoste Rd loop) 1:03:00 [3] 6.0 mi (10:30 / mi) +250m 9:18 / mi

Hit fierce snow squall on way back. Lucky to have sled dog along to pull me back to homestead.

Bike - trainer 50:00 [3]

More Tolstoy DVD: Battle of Austerlitz.

Tuesday Mar 14, 2006 #

Road Running (Chester via Benny's) 50:00 [3] 5.2 mi (9:37 / mi)

Sunny afternoon with Casey.

Bike - trainer 45:00 [3]

More War and Peace. Made it through the first big battle with Napoleon.

Monday Mar 13, 2006 #

Bike - trainer 30:00 [2]

Easy pedaling. Just started the Russian DVD of War and Peace -- all 7 hours worth.

Sunday Mar 12, 2006 #

Skate Ski race (US Ski-O Champs Middle) 1:01:50 [5] 10.0 km (6:11 / km)

Mass start first thing in the morning. Conditions had firmed up, so snow was much faster. One mini-loop with 5 controls, then 4 km long leg, then another 10 dense controls to finish. Much more fun than Saturday. Much of the course overlapped blue, so I was skiing in a mixed pack of M-21 (blue) and F-21 (red) who started 8 and 4 minutes ahead of us.

Skis really took a beating this weekend. Definitely rock skis now. Of course, the bottoms are still better looking than Pierre Tetreault's, who I saw run across a road with them on his feet (I stopped and took mine off).

Again 1st M-55, by a half hour.

Skate Ski warm up/down (Back to car) 27:00 [3] 7.0 km (3:51 / km)

Skied hard back to car with Greg, Pierre and Sandy on my tail. Then discovered someone had transported my parka with car keys to finish. Got a lift to finish and then skied the same run again by myself.

Saturday Mar 11, 2006 #

Event: US Ski-O Champs and Team Ranking Event

Skate Ski race (US Ski-O Champs Long) 3:02:53 [4] 25.0 km (7:19 / km)

Garnet Hill, NY. Temps well into the 40's, had a late start so everything was slush. Lots of work the whole time. Snow cover was a bit sketchy, with grass and dirt in a few places. Had 3 map exchanges as we went up and down every hill in every direction chasing 25 controls.

Aims did a great job of salvaging this meet, originally planned for NH, but moved here at the last minute. The ski area did a fine job, too, grooming continually to give us the best coverage possible under the conditions.

1st M-55 red by 24 minutes.

Thursday Mar 9, 2006 #

Off Trail Running (Kingdom Valley) 30:00 [2] 2.0 mi (15:00 / mi)

Run with ski poles. Checking puching methods with card on arm and fitted ski pole straps. Think I got it so it will be smooth motion.

Note

Couple warm and sunny days has the maple sap running. Tapped a few trees Tuesday and sap came gushing out. Already boiling down.

Looks like I relieved the stress just in time. Actually too late for one tree; blew off one 24" trunk from a cluster last weekend -- excess sap pressure.