Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending May 31, 2012:

	activity	#	time	miles		km		+m	load
	O - competition	8	17:57:14	53.48	(20:09)	86.06	(12:31)	700	3366.3
	Strength	8	5:30:00						1085.0
	Trail Running	9	5:03:59	16.47	(18:27)	26.51	(11:28)	867	712.5
	Road Running	4	4:05:48	21.81	(11:16)	35.1	(7:00)	850	770.0
	Track workout	6	2:50:05	17.17	(9:54)	27.63	(6:09)	32	486.5
	Bicycling	1	1:30:00	20.7	(4:21)	33.31	(2:42)	309	180.0
	O-course Training	1	34:31	1.14	(30:16)	1.84	(18:49)	87	69.0
	Yoga	1	15:00
	Stretching	1	10:00
	Total	32	37:56:37	130.77		210.45		2845	6669.3
	[1-5]	30	37:31:37
averages - weight:159lbs

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Wednesday May 30, 2012 #

4 PM

Trail Running (Green Mtn HS) 40:00 [2] 2.25 mi (17:47 / mi) +121m 15:14 / mi

Warm up run around the hs trail.

Track workout intervals 39 [5] 0.12 mi (5:25 / mi)

1 x 200 m. First of 200/400/600/400/200 pyramid workout. Felt good, slightly faster than 40 target.

Track workout intervals 22 [5] 0.04 mi (9:13 / mi)

Second interval 400 m. But 60 m off the start R hamstring exploded and I almost dropped to the track.

C • Glen Rules 4

Track workout intervals 7 [2] 0.01 mi (11:44 / mi)

Walked it off and tried again to no avail.

Track workout intervals 1:05 [2] 0.15 mi (7:14 / mi) +1m 7:05 / mi

Ditto. A bit further, but was not doing any good, so quit while I could still walk.
All because I was lost in the iPod and Adele.

5 PM

Strength 30:00 [3]

No running, but figured I could still some strength stuff. Actually made it all the way through a short workout 2 x 20 reps, including gentle leg exercises. On the plus side, per the only 1 injury at a time rule, R forearm felt okay for 2 x 8 slow pullups.

Monday May 28, 2012 #

Note

Family together in VT. Major recovery time and general slothfulness. Good times.

Ladder 200/400/600/400/200 - Splits

Sunday May 27, 2012 #

9 AM

Trail Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) +3m 9:49 / mi

O - competition race (Cemetery Hill) 32:43 [4] 3.99 km (8:12 / km) +75m 7:30 / km

Long sprint. Hard and fast (for me). With other runners for much of the course -- Katia, Meg, Tom Strat. Fumbled at 9 and lost maybe a minute there. Otherwise, pretty much max.

11 AM

Trail Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)

Trying to get legs a little loosened up.

O - competition race (Mt Tom Medium) 1:42:41 [3] 8.96 km (11:27 / km) +339m 9:38 / km

Slow start up the road. Picked it up once I got into the rolling rocky terrain. Left 3 (34) and headed due E for 100 m before I realized I had blown the bearing. Then around the end of the cliff and back to 4 (44). Came back to finish area again via the road, which was quite fast this time.

Second loop was slow and methodical, until the end. Then I got past 43 and to the last control 39 before I had to turn around and go back. Really wiped at the end of this one.

3 PM

O-course Training 34:31 [2] 1.14 mi (30:16 / mi) +87m 24:28 / mi

Out to pick up 32, 48 and 41.

Event 4 - Cemetery Hill Long Sprint - Splits

Event 5 - Medium AH: Mount Tom - Splits

Saturday May 26, 2012 #

Event: Western Mass 5-Day

10 AM

Trail Running warm up/down 12:16 [2] 0.63 mi (19:28 / mi) +2m 19:17 / mi

O - competition race (WMass 5 day) 34:34 [4] 2.8 km (12:21 / km) +88m 10:40 / km

Middle Green X. Clean run, slight hesitation at 3, thought I had gone far enough, but not quite. Rest of course good.

1 PM

Trail Running warm up/down 5:00 [2] 0.41 mi (12:12 / mi) +2m 12:01 / mi

O - competition race (WMass 5 day) 43:05 [4] 3.7 km (11:38 / km) +170m 9:28 / km

Middle Green X. Came off top to 6 too late and had to go back to control. Then confused on 7, but followed Clint and Bill P in to control with no time lost. Good routes onward including long leg to 12.

5 PM

Road Running warm up/down 6:01 [2] 0.33 mi (18:14 / mi)

O - competition race (WMass 5 day) 24:11 [4] 3.61 km (6:42 / km) +28m 6:27 / km

Long sprint UMass. Picked my way around clean, except I wasn't running fast enough, and I skipped #12 oops.

C • #12 2

Event 1 - Middle Green X - Splits

Event 2 - Middle Green X - Splits

Thursday May 24, 2012 #

Strength 30:00 [3]

Short set 2 x 20 reps
Pullups 2 x 5

Wednesday May 23, 2012 #

6 PM

Track workout warm up/down 25:00 [2] 2.25 mi (11:07 / mi) +2m 11:05 / mi

Track workout tempo (4 x 800) 15:32 [4] 2.0 mi (7:46 / mi) +2m 7:45 / mi

Legs tired from Ascutney, so did 800's at threshold pace.
4.05, 3.45, 3.50, 3.52

Track workout tempo (1 x 400) 1:50 [4] 0.25 mi (7:20 / mi) +2m 7:10 / mi

Forgot to start watch on one set and discovered after a lap; time is estimated.

Tuesday May 22, 2012 #

7 PM

Road Running warm up/down 6:00 [1] 0.5 mi (12:00 / mi)

Road Running hills (Mt Ascutney) 57:00 [4] 3.52 mi (16:12 / mi) +693m 10:03 / mi

Run up auto road with Alex. Well, she was far ahead, but excellent to have company.

Road Running warm up/down 41:58 [2] 3.68 mi (11:24 / mi)

Easy return back down the road.

Monday May 21, 2012 #

4 PM

Bicycling (Williston) 1:30:00 [2] 20.7 mi (4:21 / mi) +309m 4:09 / mi

Easy tour around the area with Dan and Robynn after workshop. First time out this year.

Sunday May 20, 2012 #

Note

Track work built on awesomax pulled pork last night. The WSJ may be hard core R with Murdoch as owner now, but does have great recipes.

10 AM

Track workout warm up/down 22:00 [3] 2.0 mi (11:00 / mi) +1m 10:59 / mi

Track workout 24:25 3.01 mi (8:07 / mi) +3m 8:05 / mi

Coaching session with Joe C. Warm up and technique, then pacing. Decided to push for a target pace of 6:40 for 5K (might as well be ambitious). Alternated hard quarters with fast recovery quarters. Ran 1.34 - 1.47 for faster ones and 1.48 - 2.06 for recovery. Then a mile cool down.

2 PM

Strength 1:00:00 [4]

Full set 3 x 30 arms, legs, core
Pullups 3 x 8

Saturday May 19, 2012 #

4 PM

Trail Running (Town Forest) 41:18 [2] 2.05 mi (20:08 / mi) +135m 16:43 / mi

CCW around Lost Mine trail, with extra lap on the Big Tree loop.
Legs feel good, but R forearm aggravated from digging holes for vineyard posts.

Friday May 18, 2012 #

4 PM

Track workout warm up/down 16:00 [2] 1.5 mi (10:40 / mi) +1m 10:39 / mi

Track team messing around with hurdles and other work, but coach nicely said I could still run.

Track workout intervals 5:13 [5] 0.99 mi (5:16 / mi) +4m 5:12 / mi

First run with new iPod cranked randomly into the zillion songs I've got on it. Distracted me from intensity of effort and ran all of these absolutely flat out. Did the old farts Virtual Track Team workout for the week:
400 - 86
300 - 60
200 - 37, 37
100 - 17, 17, 17, 17, 17
Started the 400 way too fast and went under at 300m, but staggered to the finish. Rest went okay. Couldn't get the 100's to go any faster, but they did seem easier with each one. Pushed the last one really hard to get a better time, and felt the R hamstring go at 75m. Coasted to the finish and still got the 17 sec.

C • Track 2

Track workout warm up/down 6:26 [1] 0.5 mi (12:52 / mi) +3m 12:38 / mi

Clearing out the legs really easy.
Tomorrow will be a slacker day.

Thursday May 17, 2012 #

5 PM

Road Running warm up/down 40:00 [3] 3.98 mi (10:03 / mi) +42m 9:44 / mi

Around parts of course a couple times. Trying to loosen hamstrings and glutes, which were wound tight as springs.

Road Running race (VT Corporate Cup 5K) 23:30 [5] 3.16 mi (7:26 / mi) +11m 7:21 / mi

Took off fast with crowd at start line, but settled down quickly to pace of 7:30. Felt good and was running flat out for whole race. Weather finally nice and dry, clear around 60. Legs fine, just need to work on more speed.
Splits 7.20, 7.30, 7.37, 1.03

C • You got it! Good splits. 2

Road Running warm up/down 4:00 [2] 0.34 mi (11:46 / mi)

Tuesday May 15, 2012 #

5 PM

Trail Running warm up/down 30:00 [2] 1.35 mi (22:13 / mi) +75m 18:57 / mi

Warm up and pacing off loops in Pines.

Trail Running intervals 8:24 [4] 0.85 mi (9:53 / mi) +2m 9:49 / mi

Short loop intervals in Pines 5 x 280 m on ski trail. Glutes sore at first, then felt okay.

Trail Running warm up/down 19:18 [2] 0.63 mi (30:38 / mi) +13m 28:47 / mi

6 PM

Strength 35:00 [3]

Short set 2 x20 reps
Pullups 10, 12

Sunday May 13, 2012 #

6 AM

O - competition race 4:00:00 [3] 15.0 km (16:00 / km)

Skipped overnight segment, dropped in standings.

Went out at 8 AM CW around central area, which I had skipped earlier. Lots of slower bushwacking. Lost time on 42 and 24, descriptions put me off and had to search. Looked at top of reentrant for 24, was actually at an inflection point below my initial search which resulted in some wandering. Net was enough lost time to preclude getting an extra control.

Ended up 3rd master and 5th overall.

Nice event put on by Mark and Barb Dominie. Thanks for all the work!

Saturday May 12, 2012 #

Event: CNYO REGAINE VIII

12 PM

O - competition race (CNYO Regaine) 5:00:00 [3] 26.0 km (11:32 / km)

Finger Lakes National Forest, NY. Chance for an over distance run; well, actually 3 of them back-to-back. Format was solo, in 6 hour segments, with a mandatory rest break as part of each. So, run 5 hours, rest 1; then run 4 hours, rest 2; then 3 and 3; and finally 2 rest and 4 running. Based on recent crash history, promised Ruthie I wouldn't do the 3 hours middle of the night run.

Did 1st segment to the SW clockwise. Good distance, fair bit on roads and trails. Grossly snagged in dense thicket W of creek getting to 23. Tactical error going to 35 then 23; should have picked up 54, 49, 23, then 35. Could have cost 91 pts; got 304.

Felt good, steady pace; not fast.

6 PM

O - competition race 5:00:00 [3] 22.0 km (13:38 / km)

Next round off to N CCW. Lots of road travel and field crossings. Grass is still short, so travel over the fields went well. 344 pts. Purposely stayed out an extra hour and took the 3 hour penalty to sleep the night per promise. Tied for 1st at the end of this stage.

Thursday May 10, 2012 #

4 PM

Track workout warm up/down 19:00 [2] 1.3 mi (14:37 / mi) +4m 14:29 / mi

Track workout intervals (5 x 300) 18:45 1.72 mi (10:54 / mi) +6m 10:47 / mi

Track meet in Chester, so went to Springfield HS. 5 x 300 with 100 recovery, and extended cool down at end. Started out at target race pace of sub 7 min/mi, going for 75 sec for 300m. First came in faster than that and others faster yet. Finally cut loose a bit on the last one as I was way under my target, but having fun.
72, 71, 70, 68, 63

C • Nice! Sounds like the rece... 4

6 PM

Strength 30:00 [3]

Short workout 2 x 20 reps
2 x 6 pullups

Wednesday May 9, 2012 #

4 PM

Trail Running (Putney Ridge) 1:27:43 [3] 5.09 mi (17:14 / mi) +324m 14:24 / mi

S pkg lot to 5 corners. Out on West Side Tr and back on eastern trail. Saw 49 red efts on the way out, but only 5 coming back; guess they all hang out on the W side of the ridge.

Tuesday May 8, 2012 #

6 AM

Yoga 15:00 [0]

Me and Maya.

5 PM

Trail Running 50:00 [2] 2.21 mi (22:37 / mi) +190m 17:51 / mi

Around the ski trails a few times in the drizzle.

Strength 40:00 [3]

Back to short core, arms, legs: 2 x 20
Pullups 2 x 6
Planks 2 min front, 1 min side

Sunday May 6, 2012 #

8 AM

Road Running warm up/down 9:00 [2] 0.8 mi (11:15 / mi) +5m 11:02 / mi

Road Running race (Springfield Dam Run) 29:56 [4] 4.0 mi (7:29 / mi) +67m 7:07 / mi

Perfect day: about 50F, overcast, no wind. Not sure how this would go as I've been off all week. Good warm up, so took off at a fair pace. Hit a short, serious climb at the end of mile 1, then further slight climb to dam and mile 2. Mostly down on the way back. So really an attractive profile for fast time.

Splits: 7.28, 8.07, 7.06, 7.20

Off from three year's ago 29.06 by 50 sec. Not too bad, was looking to stay under 30, although a month ago I was aiming for under 29. Think I can resume training again and work more intervals.

2nd in age group; shamed by Ruthie who took the 1st place medal in hers!

Road Running warm up/down 28:23 [2] 1.5 mi (18:55 / mi) +32m 17:45 / mi

5 PM

Strength 1:10:00 [4]
weight:159lbs

Body seems relatively stable, so back to full sets:
3 x 30 arms, legs, core
3 x 100 side jumps
3 x 40 situps
3 x 10 pull ups
Skipped the planks as they seem to bother L shoulder; plus didn't want extra stress on neck.

Saturday May 5, 2012 #

Event: 33rd West Point A Meet

10 AM

Note

Another couple hours yesterday and today doing litter pickup for Green Up Day. Had to hit a couple spots multiple times as the McDonalds bags and Bud cans keep regenerating.

3 PM

Track workout intervals 13:41 [3] 1.33 mi (10:17 / mi) +3m 10:13 / mi

Warm up, and 4 x 200 at 7.20 pace with 200 in between. Casual resumption to running. Felt good.

Thursday May 3, 2012 #

Strength 35:00 [2]

Light strength, 2 x 20 reps arms, legs, core
2 x 6 pullups

Wednesday May 2, 2012 #

Note

Well, got rid of the neck brace yesterday, but the doctors are still trying to decide whether to do an MRI on the neck injury. No pain, but still some limits to range of motion.

Stretching 10:00 [0]

Easy stretching, mostly legs to see if those two knots in my hamstrings will go away.

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