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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2006:

activity # timemileskm+mload
  O - competition1 23:35:00 39.15(36:09) 63.0(22:28) 25004245.0
  Trail Running23 9:00:03 41.8(12:55) 67.26(8:02) 21501492.2
  Road Running11 6:37:18 42.4(9:22) 68.24(5:49)1174.3
  Weight Training4 1:40:00330.0
  Bicycling1 1:17:00 20.5(3:45) 32.99(2:20)231.0
  Mapping1 1:00:00 2.0(30:00) 3.22(18:38)60.0
  Total24 43:09:21 145.84 234.71 46507532.4
averages - weight:164lbs

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Tuesday Oct 31, 2006 #

Road Running warm up/down (To/from GrnMtnTpke) 42:00 [2] 4.0 mi (10:30 / mi)

Down via Cummings Rd.

Road Running tempo (Green Mtn Tpke) 24:21 [4] 3.0 mi (8:07 / mi)

Good tempo run. Significant improvement over the past month; still have lots to go.
8.02 / 8.10 / 8.08

Trail Running (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Monday Oct 30, 2006 #

Road Running (Cummings Rd +) 30:00 [3] 3.0 mi (10:00 / mi)

Trail Running (Dailly hill run) 16:00 [3] 1.0 mi (16:00 / mi) +100m 12:13 / mi

Thinking about doing work on the house and missed the turn up Dan's Dive in the dark. Still waiting for power to come back on -- whole area lost it last night.

Sunday Oct 29, 2006 #

Mapping (Chester Town Forest) 1:00:00 [1] 2.0 mi (30:00 / mi)

Working with the town conservation committee to create hiking trails in this 500 acre forest. Just the right size and terrain for an O-map. Guess who volunteered to plot the trails and features of interest?

Trail Running (Dailly hill run) 14:42 [3] 1.0 mi (14:42 / mi) +100m 11:13 / mi

Ran this first today. Wicked wind. Gets dark early now!

Road Running (Cummings Rd +) 26:20 [3] 3.0 mi (8:47 / mi)

Saturday Oct 28, 2006 #

Road Running (Cummings Rd +) 29:00 [3] 3.0 mi (9:40 / mi)

Afternoon run in the cold rain. Dressed ok, so was comfortable, but still yucky.

Trail Running (Dailly hill run) 13:01 [3] 1.0 mi (13:01 / mi) +100m 9:56 / mi

This was really yucky. Ski trail was mucky where I've been grading the waterbars and landings. Casey loved this.

Weight Training 30:00 [4]

3 sets x 20
pullups 7, chinups 8

Friday Oct 27, 2006 #

Trail Running (LT south of Bromley) 1:33:00 [3] 5.4 mi (17:13 / mi)

Relatively flat section, with easy climbs to Spruce Peak. Trail surface was rough with lots of roots and rocks. Made for broken pace. With Casey.

Trail Running (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi
weight:164lbs

Thursday Oct 26, 2006 #

Road Running (Chester via PO+) 53:00 [3] 6.0 mi (8:50 / mi)

Trail Running (Dailly hill run) 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Night run w/Casey.

Wednesday Oct 25, 2006 #

Weight Training 20:00 [3]

2 sets x 20
added more to wall wgts, at 112#
pullups 5, chinups 5

Road Running (Cummings Rd) 24:00 [3] 2.4 mi (10:00 / mi)

Night run with Casey.

Trail Running (Dailly hill run) 11:37 [3] 1.0 mi (11:37 / mi) +100m 8:52 / mi

Tuesday Oct 24, 2006 #

Road Running (Cummings Rd +) 26:40 [3] 3.0 mi (8:53 / mi)

Trail Running 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Sunday Oct 22, 2006 #

Trail Running (C & O Canal) 1:08:00 [2] 7.0 mi (9:43 / mi)

Running in DC with Kenny and Samantha. Had no trouble keeping up with Kenny, but Samantha was pretty quick.

Friday Oct 20, 2006 #

Trail Running (Dailly hill run) 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Nasty weather -- cold, rainy. Recently graded sections of trail turned to mud. Nice refreshing run.

Thursday Oct 19, 2006 #

Trail Running (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Wednesday Oct 18, 2006 #

Road Running (Cummings Rd +) 25:43 [3] 3.0 mi (8:34 / mi)

Trail Running (Dailly hill run) 10:43 [3] 1.0 mi (10:43 / mi) +100m 8:11 / mi

Tuesday Oct 17, 2006 #

Trail Running (Dailly hill run) 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Weight Training 20:00 [3]

Usual, 2 sets. Added a 35# plate to the wall wgt; brings it to just under 100#.

Sunday Oct 15, 2006 #

Trail Running (Topenga Canyon, CA) 45:00 [2] 3.0 mi (15:00 / mi)

Easy urban wilderness run with Greg to purge out the toxins. Up along stream bed to waterfall (less water).

Saturday Oct 14, 2006 #

O - competition (World Rogaine Camps) 23:35:00 [3] 63.0 km (22:28 / km) +2500m 18:45 / km

Warrumbungle Mtns, NSW Australia.
Spectacular scenery set in volcanic rim. Mostly wooded with areas of undergrowth, lots of climb. Kangaroos, koala bear, emus, wombat and more kangaroos -- quite a change from plain old deer.

Good run on excellent map. Travel slow at times due to vegetation and steep hillsides. Mostly bushwacking.

Very close finish -- won supervet by 20 points, with 3rd only 10 points behind. 31 OA of 300+ teams.
C • nice job. what'd you do for the... 6

Friday Oct 13, 2006 #

Event: 7th World Rogaine Championships
 

Wednesday Oct 11, 2006 #

Trail Running (Sydney, Australia) 30:00 [3] 3.0 mi (10:00 / mi)

Run around Olympic cycling venue in Bass Hill.

Sunday Oct 8, 2006 #

Trail Running (Temescal Canyon LA) 49:30 [3] 4.4 mi (11:15 / mi) +250m 9:34 / mi

Stop in LA with Greg on my way to Australia. Nice trail run with lots of climb.

Saturday Oct 7, 2006 #

Trail Running (Dailly hill run) 15:00 [2] 1.0 mi (15:00 / mi) +100m 11:27 / mi

End of day easy run.
Spent most of the day working on ski trails. Cleared overhead branches in the Ravine section. Then ditched and graded the upper section of the grade on the Lumber Rd. Almost ready for skiing.

Friday Oct 6, 2006 #

Bicycling (Chester/Grafton) 1:17:00 [3] 20.5 mi (3:45 / mi)

Met up with Steve F at high school and then headed down towards Grafton. He had to be back early, so we went out and back rather than the usual loop.

Trail Running (Dailly hill run) 10:30 [3] 1.0 mi (10:30 / mi) +100m 8:01 / mi

Felt like running this hard, but legs felt like lead after the bike ride, so did go as fast as I wanted.

Thursday Oct 5, 2006 #

Road Running (Cummings Rd +) 26:39 [3] 3.0 mi (8:53 / mi)

Beautiful fall day. Warm and sunny, but temps towards evening dropping fast: 50's headed towards 20's!
(2.14-)

Trail Running (Dailly hill run) 12:00 [3] 1.0 mi (12:00 / mi) +100m 9:09 / mi

Wednesday Oct 4, 2006 #

Road Running (Chester via PO+) 1:01:00 [3] 6.0 mi (10:10 / mi)

Morning run in the mist.
(2.14)

Trail Running (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Tuesday Oct 3, 2006 #

Road Running (Cummings Rd +) 28:35 [3] 3.0 mi (9:32 / mi)

Trail Running (Dailly hill run) 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Monday Oct 2, 2006 #

Trail Running (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Sunday Oct 1, 2006 #

Trail Running (Dailly hill run) 16:00 [3] 1.0 mi (16:00 / mi) +100m 12:13 / mi

Rainy all day. At dusk ran up with headlamp. Felt slow, was slow.

Weight Training 30:00 [3]

3 sets 20
3 pullups, 5 chinups

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