Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2009:

	activity	#	time	miles		km		+m	load
	Roller skiing	12	18:51:00	128.8	(8:47)	207.29	(5:27)		2943.0
	Road Running	8	6:35:45	40.11	(9:52)	64.55	(6:08)		995.3
	Trail Running	8	3:39:00	15.5	(14:08)	24.94	(8:47)		532.0
	O - competition	2	2:16:25	7.77	(17:34)	12.5	(10:55)		545.7
	Strength	5	2:10:00						390.0
	Cross Training	2	2:00:00						300.0
	Track workout	1	20:00	2.0	(10:00)	3.22	(6:13)		60.0
	Total	26	35:52:10	194.18		312.5			5765.9
averages - weight:161lbs

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Saturday Oct 31, 2009 #

Roller skiing (Grafton) 1:19:00 [3] 11.0 mi (7:11 / mi)

Grafton Ponds towards Townsend and back to village. Mostly V2 except for return, which was slight down grade with tail wind.

Trail Running (Kingdom Valley Trails) 25:00 [2] 1.5 mi (16:40 / mi)

Slow run after roller skiing. Really felt whipped, so cut it short.

Cross Training 1:00:00 [3]

Felt better after hydrating, so went up with chain saw and cleared the entry to a new secondary ski trail. Cut up logs that had been shoved over the edge when we were running heavy equipment thru the area.

Started raining, so wrapped up the cutting, brought down a load of wood and split some of the pile by the shed.

Friday Oct 30, 2009 #

Road Running warm up/down (/recovery) 48:00 [1] 4.34 mi (11:04 / mi)
weight:161lbs

Road Running intervals (Green Mtn Tpk) 40:00 [3] 4.67 mi (8:34 / mi)

4 x 10 min intervals. Was supposed to be three intervals, but wasn't paying attention and just did four because it was so much fun.

Thursday Oct 29, 2009 #

Roller skiing (Rte 103) 1:33:00 [3] 12.2 mi (7:37 / mi)

Alternating double pole, no pole, narrow trail skate every 10 min.

Wednesday Oct 28, 2009 #

Trail Running (Kingdom Valley Trails) 33:00 [2] 2.0 mi (16:30 / mi)

Up, around and over my mountain (small "m") with Casey. Back via the logging rd ski trail. Steady rain.

Tuesday Oct 27, 2009 #

Trail Running warm up/down (Kingdom Valley Trails) 25:00 [2] 2.0 mi (12:30 / mi)

Strength (Core 1) 15:00 [3]

1 set & 8 pull ups 20 wall wgts. Need to raise the pulleys on the wall wgts to get higher reach.

Monday Oct 26, 2009 #

Roller skiing intervals (Rte 11 hills) 1:13:00 8.1 mi (9:01 / mi)

Warm up/recovery/cool down 20 min each. Intervals V1 up the big hill on rte 11: 10 x 1 min L4. Hardest workout yet on rollerskis. Was able to get heart rate pounding and legs burning. Felt strong off both legs.
Balance 1; ski walking with Casey this morning.

Sunday Oct 25, 2009 #

Roller skiing (NENSA clinic) 2:00:00 [3] 5.0 mi (24:00 / mi)

Masters clinic at Ethan Allen biathlon range. Nice facility, with miles of paved roller ski trails and lights. Too bad the Nat Guard is discouraging everyone from using it, including the biathlon skiers. Ran thru 5 hours of dry land drills and classic ski technique. Had my skate skis, so worked on double poling when we were on skis. Skate clinic coming up in 2 weeks.

Saturday Oct 24, 2009 #

Trail Running warm up/down (Kingdom Valley Trails) 22:00 [2] 2.0 mi (11:00 / mi)

Easy run with Casey to tire her out and loosen me up.

Track workout intervals 20:00 2.0 mi (10:00 / mi)

More warm up, one lap, and a lap after each interval.
The plan was 4 x 1000 m, but the rain shower became a downpour, slow became slower and I got chilled during number two. Not productive, so bagged it after that.
4.59, 5.08

Strength 40:00 [3]

Core 2, balance 2

Friday Oct 23, 2009 #

Roller skiing long (Rte 103) 2:00:00 [2] 15.0 mi (8:00 / mi)

Had an engagement postponed today due to a last minute client conflict, so got a chance to do a long workout today. Unfortunately, the knucklehead didn't figure out he had a conflict until after I drove 3 hours for an 8 AM start. So got back home late morning and went rollerskiing during the warm part of the day.

Mixed in some 10 min segments of no pole, and some 10 sec sprints now and then. Felt good.

Got new tips, which I installed on the old crappy poles. Couldn't melt the glue on the suspension tip to get it off. Started to scorch the plastic and gave up. Glued in a broken tip and it worked okay today. Will have to sharpen it.

Thursday Oct 22, 2009 #

Note

Unintended rest day -- home at dusk, last day of indian summer, had to start and move bulldozer to resting place for the winter. With battery fully charged, and copious ether spray, engine fired up and was able to get dozer back home.

Tuesday Oct 20, 2009 #

Road Running (Chester) 51:30 [3] 6.0 mi (8:35 / mi)

Best time since July. Forgot this was supposed to be easy. Kenny sent me the entry link for the T-day 10k, so it's his fault.

C • T'day 10k? 3

Strength (Core 1) 15:00 [3]

1 set. Actually did 4 pull ups before the ribs protested.

Monday Oct 19, 2009 #

Trail Running intervals 1:22:00 [3] 5.5 mi (14:55 / mi)

20 min warm up, then 3 x 7 min up the trail to the hilltop with ski poles. Recovery 6 min going back down, and then 22 min down Cummings at end. With Casey on the hills.

Sunday Oct 18, 2009 #

Roller skiing (Grafton) 1:28:00 [3] 11.0 mi (8:00 / mi)

Down to Grafton Ponds to check out ski-o venue. Roller skied on the road from Grafton towards Townsend. Long 5 mile flat section with okay pavement and little traffic. V2 alternate the whole time. Went well.

Saturday Oct 17, 2009 #

Roller skiing intervals (Rte 11) 1:10:00 [3] 8.0 mi (8:45 / mi)

Uphill V-2 intervals 4 x 7 min; warm up/cool down/recovery 40 min L1. Stuck using the old poles Greg had obliterated on the roads in LA, as I had lost a good tip yesterday.

Cross Training (Logging) 1:00:00 [2]

Cutting up trees downed back in July during trail building. Filled pickup with trunk sections of 16" hickory that had been growing in the wrong spot. Next -- split them up; hickory splits nice and clean with the maul.

Friday Oct 16, 2009 #

Roller skiing long (Rte 103) 2:10:00 [2] 14.0 mi (9:17 / mi)

15 min warmup, then 3 x 15 min double pole alternating with 3 x 15 no pole. Finally 15 min narrow trail marathon skate and 10 min cool down.

Lost the tip insert from one pole towards the end, so finished with semi-no pole.

Thursday Oct 15, 2009 #

Trail Running warm up/down (Kingdom Valley Trails) 14:00 [2] 1.0 mi (14:00 / mi)

Strength 30:00 [3]

Core workout #1, balance #2.

Wednesday Oct 14, 2009 #

Road Running (Chester) 54:15 [3] 6.0 mi (9:03 / mi)

Cool late afternoon, 38F. Felt good running for first time in two weeks.

Balance 1.

Tuesday Oct 13, 2009 #

Road Running warm up/down (Rte 11) 40:00 [2] 4.0 mi (10:00 / mi)

Trail Running hills 6:00 [4] 0.5 mi (12:00 / mi)

Hill bounding with poles 6 x 1 min. 2 min recovery. With Casey. Not at hard as it should be; still have trouble at high stress level.

Strength 30:00 [3]

Core #2 exercises. Wimpy on supermans, pushups; no way on tele-lunges, pull ups at the moment due to lingering rib cage pain. Rest okay but tender.

Balance #2: 50 on each leg, eyes open and shut. Left leg a bit rough with eyes closed; R no problem.

Sunday Oct 11, 2009 #

Roller skiing (Rte 11) 1:08:00 [2] 8.0 mi (8:30 / mi)

15 min warm up/cool down. 3 x 5 min double pole up the shallow hill on rte 11, recovery 3 min back down. 4 x 5 min no pole. Easy pace.

Saturday Oct 10, 2009 #

Roller skiing long (Rte 103) 2:02:00 [2] 15.5 mi (7:52 / mi)

Low intensity long. Down 103 past the Vt Country Store, then it takes a bypass around bridge work with zero shoulder and lost of traffic, so I turned around there instead of going to I-91. Took a side trip to Bartonsville on the way back. Over RR tracks (waited for passenger train to go by) and thru a covered bridge.

Friday Oct 9, 2009 #

Road Running intervals (Green Mtn Tpk) 58:00 [4] 6.0 mi (9:40 / mi)

Warm up/cool down 34 min.

3 x 1 mile intervals med hard on rolling dirt road.
7.54 / 7.55 / 8.10
3 min between intervals

Thursday Oct 8, 2009 #

Roller skiing (Rte 11) 1:25:00 [3] 9.0 mi (9:27 / mi)

Warm up 20 min, then 5 sets of 1 min single stick uphill, minimal recovery. Then 5x1 min double pole, and finally 5x1 min no pole skate. Cool down 20 min.

Wednesday Oct 7, 2009 #

Road Running (Chester) 1:04:00 [2] 6.0 mi (10:40 / mi)

Brief sun mixed with showers. Occasionally at the same time. Hip felt fine, but ribs were killing me. Especially the first 2 miles running downhill and stretching things out. After that the got submerged and running was okay, if slow.
No upper body stuff like pullups for a while, most likely.

Tuesday Oct 6, 2009 #

Roller skiing (Rte 103) 1:23:00 [3] 12.0 mi (6:55 / mi)

GMUHS to Vt Country Store RT. General V1. Couldn't do hard intervals, as L ribs protested when I started working hard, particularly hard poling. Some narrow trail technique on the hills. Actually felt better on the way back, so things may be looking positive.

Sunday Oct 4, 2009 #

Trail Running warm up/down 12:00 [2] 1.0 mi (12:00 / mi)

O - competition race (Boulder Dash green x) 1:04:00 [4] 5.8 km (11:02 / km)

5.7 nominal. Good run, much more navigating than yesterday. Missed #4 a bit L on ridge. Spotted boulders on end and flipped around to control. Lost 2 min. On #11 found depression to be a little S of mapped location, after some searching. Lost 1 min. Took a fall at the start -- slipped on the boardwalk when I turned to punch the first control -- really whacked my L ribs. Good news is the hip has receded into 2nd place.

Saturday Oct 3, 2009 #

Road Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)

O - competition race (Boulder Dash green x) 1:12:25 [4] 6.7 km (10:49 / km)

6 km nominal. Rainy and wet. Footing okay,much of the run was on trails and even some dirt roads. Pretty quick throughout, but made a weak route choice to #7 -- cut up early and trail contoured past the pumphouse and then over to the control. Missed #8 to the left and hit the trail as a stopping feature/relocation; but it was a 200 m run back from where I finally hit it. Then ran straight down to the road for #9 and sprinted almost all the way to the control. So lost a couple minutes on #7 and probably 5 on #8.

Felt good; no hip problems at the moment.

Friday Oct 2, 2009 #

Event: UNO Boulder Dash

Road Running (Cummings Rd) 30:00 [2] 2.1 mi (14:17 / mi)

Easy run to loosen up after climbing the roof to clean the chimney. Read the Fox Forest map the whole time, looking at the Billygoat forwards and backwards.

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