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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Jul 31, 2011:

activity # timemileskm+mload
  Trail Running14 19:25:10 81.63(14:16) 131.36(8:52) 32582479.0
  Bicycling3 10:01:44 123.14(4:53) 198.17(3:02) 15641317.0
  Roller skiing4 6:42:34 45.38(8:52) 73.04(5:31) 485933.3
  Road Running3 3:02:40 17.82(10:15) 28.68(6:22) 417275.3
  O - competition2 2:22:01 8.18(17:22) 13.16(10:47) 146568.1
  O-course Training1 1:28:08 3.54(24:54) 5.7(15:28) 222
  Strength3 50:00105.0
  Hiking1 40:00 2.0(20:00) 3.22(12:26)40.0
  Off Trail Running1 40:00 1.0(40:01) 1.61(24:52)120.0
  Trail Race1 31:10 4.1(7:36) 6.6(4:43)124.7
  Track workout1 29:00 3.23(8:59) 5.2(5:35) 1785.0
  Stretching1 10:00
  Total31 46:22:27 290.02 466.75 61096047.4
  [1-5]28 40:48:35
averages - weight:160lbs

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Sunday Jul 31, 2011 #

9 AM

Trail Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

10 AM

O - competition race (Day 2) 1:12:10 [4] 6.65 km (10:51 / km) +91m 10:10 / km

Good run up thru 9. Then thought 10 was next to last control, so went into it looking for the wrong feature and code. Nailed the control, but since it didn't have the right code, went into search mode and lost 8 min before reason prevailed. Then bobbled 11 in my haste by going off to the R for another couple min lost.

Really disappointed by the lost time. Ran straight to all the controls, across the marshes with no trouble. Read contour detail well. Got confused by stone walls heading into 10 (saw stone piles lined up and thought they were an extra wall), which probably triggered my loss of focus.
12 PM

Roller skiing 51:37 [3] 7.35 mi (7:01 / mi) +78m 6:48 / mi

Started off with Alex, Ali and Stefi, but they quickly disappeared down the hill. They did one lap to SR104 and back past the high school, I did two more before the hill and then called it quits. Back just as they called my name for awards (3rd).

Day 2 - Green Y - Splits

Saturday Jul 30, 2011 #

Event: 2011 US Classic Championships
 

Trail Running warm up/down 8:00 [2] 0.5 mi (16:00 / mi)

11 AM

O - competition race (US Champs green) 1:09:51 [4] 6.52 km (10:43 / km) +55m 10:17 / km

Happy Valley, Syracuse. Clean run with couple small lapses. Overran 4 by 20m and doubled back. Then off 5 L and had to correct; realized I was looking for a sharp up slope rather than down slope. Then slowed a little too soon for 6 looking for the tiny reentrant; pushed on another 100m and came to it. Each of these cost maybe a minute.

Ran hard, but could feel the heat towards the end.

Day 1 Green Y - Splits

Thursday Jul 28, 2011 #

1 PM

Road Running (Chester) 59:38 [2] 6.02 mi (9:54 / mi) +118m 9:20 / mi

Hot mid-day. Legs had no oomph. Still, good to run a little in steamy weather. Then a dip in the stream by the driveway (aka beaver pond).
6 PM

Strength 5:00 [3]
weight:160lbs

2 x rope climb in barn

Wednesday Jul 27, 2011 #

5 PM

Roller skiing (Rte 11) 1:16:35 [3] 8.82 mi (8:41 / mi) +156m 8:14 / mi

Drills. V1, V2, Double pole, more V1, short pickups.

Tuesday Jul 26, 2011 #

5 PM

Trail Running hills (Kingdom Valley trails) 45:00 intensity: (20:00 @1) + (20:00 @2) + (5:00 @3) 1.68 mi (26:47 / mi) +144m 21:09 / mi

Playing on the hills with Casey. 10 x 30-45 sec repeats. Enough rest for her to cool a bit and me to fully recover and move some rocks. Felt fresh and fun.

Monday Jul 25, 2011 #

12 PM

Track workout intervals (6 x 400) 29:00 intensity: (20:00 @2) + (9:00 @5) 3.23 mi (8:59 / mi) +17m 8:50 / mi

Need speed work after lots of trail running. First laps to loosen up, and then 5 more at a good pace.
1.48, 1.38, 1.32, 1.36, 1.34, 1.31
Felt like I was suffocating on the last lap. Got to get more air in the lungs.

Sunday Jul 24, 2011 #

Trail Running 30:00 [3] 2.6 mi (11:32 / mi)

Lazy, creaky morning run to get joints bending.

Saturday Jul 23, 2011 #

7 AM

Trail Running (Mont Ste Anne) 49:18 [2] 4.18 mi (11:47 / mi) +75m 11:10 / mi

Couple miles with Ruthie, then looped back around and did some more. Cool, but humid.
10 AM

Bicycling 2:42:44 [0] 14.74 mi (11:02 / mi) +402m 10:11 / mi

Mtn biking from base area. With Ruthie up to Chalet Ste Julien and then on thru ski trail network to east. She was on a rented bike and did very well for having no mtn bike experience. Stayed on good trails with pretty smooth surface.
4 PM

Trail Running long (Mont Ste Anne) 1:33:59 [3] 9.11 mi (10:19 / mi) +254m 9:30 / mi

After bike, run back up to Chalet Ste Julien. Stiff for first mile, then felt good. Pushed on hills, legs strong. Short on time coming back, so coming down at pretty good pace.

Friday Jul 22, 2011 #

Note

In Quebec checking out Mont Ste Anne for Turkey week xc camp. May need discussion: likely snow? (locals not too certain), best place to stay.
C • discussion 12
6 PM

Trail Running (Mont Ste Anne) 1:09:30 [2] 5.72 mi (12:09 / mi) +150m 11:14 / mi

Up the bike path from the hotel to the ski area, and then another 3 km to the turnaround for the Enduro trail.

Wednesday Jul 20, 2011 #

12 PM

Roller skiing long (Rte 103) 2:36:22 [2] 17.01 mi (9:12 / mi) +251m 8:47 / mi
weight:159lbs

Down to I-91 and back. Hot and dripping sweat. Really toughing it today, so skipped the snack buffet on the way back.
C • Country store lunch buffet 3

Tuesday Jul 19, 2011 #

6 PM

Road Running (Chester+) 1:18:02 [2] 7.3 mi (10:41 / mi) +174m 9:57 / mi

Late afternoon when it might have been thinking about cooling down; was pushing 80 today. Ran slow and light around town, and then felt fine back towards home so headed up to top of hill on 11. L knee twingy all day going down stairs, but was okay on run including the trip back down the hill.

Monday Jul 18, 2011 #

Strength 40:00 [2]

3 sets x 30 legs, arms, core
Pullups 8/6/8
Achilles extension 3 x 15
Inside edge L knee sore on first set of lunges, almost backed off on squats; but then okay as exercises continued

Saturday Jul 16, 2011 #

Note

Pacing for VT100. Last 30 miles in the middle of the night.
5 PM

Trail Running long (VT !00) 20:43 [2] 1.18 mi (17:33 / mi) +166m 12:13 / mi

First leg up the hill from 10 Bear. Sorting thru the fields on the 205 to get the display for lap distance. Had to restart the timing; lost some tracking.

Trail Running 7:35:51 [2] 28.56 mi (15:58 / mi) +1470m 13:46 / mi

Most of the run.

Pacing for Brad Bishop, halfway thru doing the Grand Slam of ultras (Western States, VT, Leadville, Wasatch) this year. Picked him up around 6PM at 10 Bear. Pretty quickly it was clear his quads were going. He could run up hills strongly, but not down. Interesting evening: he'd go charging up hills, passing other runners, and then stop and walk down the other side and the runners would pass us again. Still, made excellent time, for a finish in 21.38.

Good workout for me. The easy downhills let me recover and push hard with him on most of the climbs.

Thursday Jul 14, 2011 #

5 PM

Trail Running 28:00 [0] 1.8 mi (15:33 / mi) +234m 11:05 / mi
weight:163lbs

Up the mountain to start, plus some warmup loops waiting for everyone else to arrive.

O-course Training (Northfield Mtn) 1:28:08 [0] 5.7 km (15:28 / km) +222m 12:57 / km

Old green course, from top down. Peter hung tape, and Phil, Ali and I ran it with staggered starts. It may have been downhill, but it wasn't easy. Minor control features on an old 1:15 map. New features on the ground, like extra trails. Found all but two of the control tapes; good training for detailed nav.
Thanks Peter.

Wednesday Jul 13, 2011 #

Strength 5:00 [2]

Light set x 30 core, arms, legs
Also achilles extension 1x15

Tuesday Jul 12, 2011 #

5 PM

Trail Running (Colchester park) 1:13:33 [2] 5.55 mi (13:15 / mi) +66m 12:46 / mi

Around the bike paths and some bushwacking. Muggy and buggy, but felt good today once things got loose.

Monday Jul 11, 2011 #

Roller skiing long (Rte 103) 1:58:00 [2] 12.2 mi (9:40 / mi)
weight:158lbs

Down to Vt Country Store for water/snack. Hot and humid. Legs tired, probably from weather and Sat workout. Time for a couple rest days.

Sunday Jul 10, 2011 #

1 PM

Trail Running (Chester town forest) 46:43 [2] 2.02 mi (23:05 / mi) +126m 19:21 / mi

Recovery run, around trail and picking up fallen branches. Mostly in good shape. Legs heavy and tired from yesterday.

Saturday Jul 9, 2011 #

6 AM

Bicycling (Prouty Century) 6:25:00 intensity: (2:00:00 @2) + (2:25:00 @3) + (2:00:00 @4) 100.0 mi (3:51 / mi) +1162m 3:43 / mi

Ride from Hanover N looping through NH and then over into VT and back down the river. No ferocious hills, but a couple moderate ones early and then gusty headwinds for the middle third.

Large number of riders -- maybe 3,000 -- although many seemed to be doing the shorter distances. Huge support; sag stations every 10 miles, police controlling traffic at every turn.

Felt tight for the first 40 miles, then loosened up and picked up speed. Made good time against the headwind riding with a small group. Then picked up pace coming back down wind, but mostly by myself. Felt good through 90 miles, and then a little tired for the last rolling 10. Bike odometer read exactly 100.00 when I got back to the car.
C • nice 2

Wednesday Jul 6, 2011 #

11 AM

Trail Running hills (Mt Elmore) 40:08 [3] 2.2 mi (18:14 / mi) +449m 11:10 / mi

Trail up to the top.

Trail Running 1:08:50 [2] 3.76 mi (18:18 / mi) +124m 16:36 / mi

Along to Balance Rock and back down, with side trip along Catamount trail.

Tuesday Jul 5, 2011 #

Hiking (Walkway Over the Hudson) 40:00 [1] 2.0 mi (20:00 / mi)

Stopped on trip back home to hike the old RR bridge that's now a neat rail trail at Poughkeepsie.

Monday Jul 4, 2011 #

Trail Running warm up/down 35:00 [1] 3.4 mi (10:18 / mi)

Trail Race race (C&O canal) 31:10 [4] 4.1 mi (7:36 / mi)

DC road runners handicap race on the tow path. Got a 5 min headstart on Kenny, but not enough. Warm and 100 per cent humidity. Much slower than expected, probably because of the heat. No hills, but just felt sluggish.

Bicycling (Capital Crescent trail) 54:00 [3] 8.4 mi (6:26 / mi)

Quiet streets and nice rail trail down towards the Potomac. Drafted behind Kenny pulling the girls.

Trail Running (Cabin John trail) 41:35 [3] 3.55 mi (11:43 / mi)

On the same trail as yesterday, but running in the opposite direction. Good run after I loosened up.
Out 23.57/17.38 back

Sunday Jul 3, 2011 #

Trail Running (Cabin John trail) 49:00 [3] 4.8 mi (10:12 / mi)

Shady steam bath. Nice trail along creek. Good run with Kenny from pool.
Short race along C&O canal tomorrow.

Stretching 10:00 [0]

Achilles extension 4 sets x 15 spread out during day.

Saturday Jul 2, 2011 #

4 PM

Road Running 45:00 [0] 4.5 mi (10:00 / mi) +125m 9:12 / mi

Down at Kenny's in MD. Couple miles around the neighborhood and then over to NIH property. Very hot, but found a shallow hill in the shade for intervals. Did six quarters up and down on the grass.

Friday Jul 1, 2011 #

Off Trail Running 40:00 [3] 1.0 mi (40:01 / mi)

Easy run up hillside and then 3 shots at 400 m scramble thru rough forest. Felt tired, probably because I had been working on the roof all afternoon.

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