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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Jul 31, 2010:

activity # timemileskm+mload
  Trail Running4 12:58:35 44.12(17:39) 71.0(10:58) 22281188.5
  O - competition1 12:00:00 31.07(23:10) 50.0(14:24)2160.0
  Road Running7 4:04:49 24.25(10:06) 39.03(6:16) 122563.0
  O-course Training2 2:31:36 4.93(30:43) 7.94(19:05) 167303.2
  Track workout3 2:28:00 17.91(8:16) 28.82(5:08) 4406.4
  Roller skiing2 2:20:00 18.6(7:32) 29.93(4:41)420.0
  Bicycling1 40:00 3.0(13:20) 4.83(8:17) 115120.0
  Road Race1 23:40 3.14(7:32) 5.05(4:41) 61118.3
  Cross Training1 10:0030.0
  Total21 37:36:40 147.03 236.62 26975309.5
averages - weight:163.5lbs

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Saturday Jul 31, 2010 #

Event: 2010 US Rogaining Championships
 

O - competition race (US Rogaine Champs) 12:00:00 [3] 50.0 km (14:24 / km)

Race with Glen, back at Sugar Hill. First day went well, covered a lot of ground efficiently. On track for 90 km plan.

Thursday Jul 29, 2010 #

O-course Training (Burnt Mtn) 40:00 [2] 3.0 km (13:20 / km)

Some map time instead of track this week with Erin. In to a couple control locations on the S end of the map. No compass, so just on contours and rock features, which are poorly mapped on this version of the map. Slow and careful and found the locations ok. Came back out in more of a hurry and drifted off a fair amount.

Tuesday Jul 27, 2010 #

Road Running warm up/down 31:00 [2] 3.1 mi (10:00 / mi)

To Grn Mtn Tpk and back.
5 PM

Road Running tempo (Green Mtn Tpk) 23:24 [4] 3.0 mi (7:48 / mi) +28m 7:35 / mi

3x 1 mile tempo run. One min recovery between miles. First mile okay, then cars stirred up road dust and screwed up contacts. So much for summer runs on dirt roads.
7.39, 7.41, 8.04

Sunday Jul 25, 2010 #

Road Running (Long Island) 30:00 [1] 3.0 mi (10:00 / mi)

Down at Ruthie's mom's for a birthday party. Morning easy run, but already hot and humid. No energy, but finished with four 200m pickups in the shade and that felt much better. Her development is a complex of flat roads and would be perfect for roller skiing; have to bring them next time for some street roller ski-o.

Friday Jul 23, 2010 #

Note

L knee sore. Letting it rest for today.

Thursday Jul 22, 2010 #

12 PM

Road Running (Chester village) 33:52 [2] 3.15 mi (10:44 / mi) +94m 9:50 / mi

Lunch run with Ruthie.
5 PM

Track workout warm up/down 31:00 [2] 3.0 mi (10:20 / mi) +2m 10:19 / mi

Track workout intervals (Lebanon HS) 9:34 [5] 1.81 mi (5:17 / mi) +2m 5:16 / mi
weight:163lbs

Track with Erin. Shorter intervals, faster pace; hard workout. Felt like I was suffocating on some of these.

1 x 400 - 89
4 x 300 - 59, 62, 61, 63
6 x 200 - 38, 43, 39, 40, 38, 37

Thank goodness for Maple Magic.

Tuesday Jul 20, 2010 #

4 PM

Trail Running hills (Wantastiquet Mtn) 57:40 intensity: (21:00 @2) + (5:00 @3) + (31:40 @4) 4.2 mi (13:44 / mi) +314m 11:09 / mi

Hill day. Felt okay after very long, but easy day on Sat/Sun. Pushed up the hill (31.40) and took it easy coming down (21.00) to save the knees; both faster than last week. Time on top for a few handfuls of blueberries.

Interesting to note the GPS missed a couple of the switchbacks and shorted the distance by 1/3 mile.

Saturday Jul 17, 2010 #

8 PM

Trail Running long (VT 100) 9:15:00 [1] 29.62 mi (18:44 / mi) +1659m 15:58 / mi

Pacer for the VT 100. Lined up to pace Charlie Leonard, but he had problems with the very hot day and was forced to withdraw at mile 57. Pacers don't start until the last 30 miles, so didn't get to run with him.

Volunteered to pace for any runner as needed, and got matched fairly soon with someone coming thru the 70 mile station. He had started well, but was woozy from loss of electrolytes and not sure if he could make it. Seeing a chance to help, I walked with him for the next 6 miles as his nausea gradually settled down. Then felt much better and was able to move at a fast walk. Did very little running, but kept at a brisk walk all night. Got him finished in just over 26 hours.

Nice rogaining practice for me, long steady miles, lots of hills. Could have used some running mixed in there. But glad to help a guy who probably wouldn't have otherwise finished.

Thursday Jul 15, 2010 #

Track workout warm up/down (Lebanon HS) 40:00 [2] 4.1 mi (9:45 / mi)

Warm, humid.
Warm up laps, full or partial recovery laps, cool down

Track workout intervals 13:15 intensity: (6:23 @4) + (6:52 @5) 2.25 mi (5:53 / mi)

On the road at 4 AM for workshop in St J. Then back for track time with Erin. Glad to have company or no way I would have done anything like this.

4 x 400 -- 97, 95, 93, 98
4 x 300 -- 65, 64, 68, 64
4 x 200 -- 39, 38, 37, 37

Felt fatigue at the end of the 400's, okay for 300's. Pushed hard on the 200's as I elbowed Erin to keep her in the outer lane.
C • Likewise! 7

Wednesday Jul 14, 2010 #

Roller skiing (Rte 103) 1:01:00 [3] 8.3 mi (7:21 / mi)

Down 103 to base of climb and then back for dinner. Worked on butt position, even leg thrust.

Had to chase a bat out of the house this evening. Must have followed all the bugs inside. Got him on a screen and then flipped it around to let him out. Looked fat and healthy, unlike 95% of the brown bat population in NE.
C • Bats 3

Tuesday Jul 13, 2010 #

Trail Running (Wantastiquet Mtn) 1:24:00 intensity: (50:00 @3) + (34:00 @4) 5.1 mi (16:28 / mi)

Up to relay tower and then beyond along ridge trail, with detours for blueberries.

Up 34.30, down 22.00; ridge 31.00

Sunday Jul 11, 2010 #

Road Running (Cummings Rd +) 40:00 [2] 3.0 mi (13:20 / mi)

Easy morning run with Ruthie.
4 PM

Bicycling (Kingdom Valley Trails) 40:00 [3] 3.0 mi (13:20 / mi) +115m 11:55 / mi

Mountain biking around ski trails. Fields need mowing again. Rest are ok.

Saturday Jul 10, 2010 #

Road Running (Chester) 56:33 [3] 6.0 mi (9:26 / mi)
weight:164lbs

Easy afternoon run. Warm and muggy. Humidity wrapped around like a hot blanket; surprisingly, not entirely unpleasant.

Friday Jul 9, 2010 #

4 PM

O-course Training (Pico Peak) 1:51:36 [2] 3.07 mi (36:21 / mi) +167m 31:06 / mi

Checking another possible Killington venue. Took a lift up and cruised the woods. Nice and open sections despite mid-summer growth. Except for a couple acres of nettle I cut thru.

Thursday Jul 8, 2010 #

Track workout warm up/down 30:00 [2] 3.25 mi (9:14 / mi)

Warm up/ recoveries/ cool down. 4 strides at end of cool down.

Track workout intervals (Lebanon HS) 24:11 [4] 3.5 mi (6:55 / mi)

Track time with Erin. Steamy overcast with breeze, but wind not as bad as last week. Slowed to Daniels' interval pacing, using vdot in the mid-40's.

800 @ 3.27
1200 @ 5.25
1200 @ 5.23
800 @ 3.34
400's @ 94, 94, 98, 96

Tuesday Jul 6, 2010 #

Note

Quick trip down to Baltimore for a funeral (down Monday, back Tuesday). Definite grind in hot weather. Luckily the traffic was clear for most of the drive.

Sunday Jul 4, 2010 #

7 AM

Road Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)

Checking out the course.
8 AM

Road Race race (Saxtons River 5K) 23:40 [5] 3.14 mi (7:32 / mi) +61m 7:07 / mi

Hot run with Alex. Felt tired from yesterday, no pop in the legs.

Cool down, then soaking in the river.

Saturday Jul 3, 2010 #

8 AM

Trail Running (Root Beer Ridge) 1:21:55 [2] 5.2 mi (15:45 / mi) +255m 13:40 / mi

Out in Weston by Moses Pond. Trail is used for xc skiing in winter, but apparently not at all in the summer. Much was overgrown and slow traveling. Easy run with Alex.

Saxtons River 5K tomorrow.

Thursday Jul 1, 2010 #

Roller skiing (Rte 11) 1:19:00 [3] 10.3 mi (7:40 / mi)

Long segments (1 mile) of V2, V1, no pole. Focused on leg thrust and balance.

Cross Training 10:00 [3]

pushups 15/15 -- how fast you get wimpy!
situps 2 x 40

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