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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2014:

activity # timemileskm+mload
  Road Running13 12:28:49 57.96(12:55) 93.28(8:02) 23161927.0
  Strength6 3:04:00524.0
  Cross Training3 3:00:00120.0
  Trail Running2 1:49:00 5.83(18:42) 9.38(11:37) 180231.0
  Hiking1 1:00:00 2.0(30:00) 3.22(18:38)60.0
  Track workout2 57:25 4.25(13:31) 6.84(8:24) 19197.3
  Stretching6 56:00
  Total30 23:15:14 70.04 112.72 25153059.3
  [1-5]22 20:21:26
averages - weight:167lbs

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Friday Oct 31, 2014 #

4 PM

Track workout (Green Mtn HS) 25:00 [4] 2.12 mi (11:48 / mi)
weight:167lbs

Track at short distances: 4 x 200 @ 59/55/51/52; 1 x 400 @ 1.59
Kind of fat after a week of fine food and wine.

Strength (Rec center) 30:00 [3]

Usual machines with about 10# extra on each.
Pushed the knee extensions, but not much there. Sore afterwards under the knee cap; muscle fine. Ice.

Wednesday Oct 29, 2014 #

7 AM

Road Running 1:29:35 [2] 6.15 mi (14:34 / mi) +321m 12:32 / mi

Easy solo run. Knee feels good this week, but legs not moving fast at all.

Tuesday Oct 28, 2014 #

7 AM

Road Running 1:31:01 [3] 7.01 mi (12:59 / mi) +309m 11:25 / mi

More sweet weather. Last 1/2 mile dragging trash can back up the hill.

Monday Oct 27, 2014 #

8 AM

Road Running 1:05:16 [3] 5.2 mi (12:33 / mi) +239m 10:59 / mi

Off in a little different direction with Ruthie. Nice running until we dead-ended at the gate of the Sedgwick Reserve, a 6,000 acre research station of UC Santa Barbara. Hidden up in the hills with apparently extensive resources including a telescope observatory. Understandable, as our skies are clear and dark.
5 PM

Road Running 35:27 [3] 2.14 mi (16:34 / mi) +186m 13:03 / mi

Bottom of hill and then a bunch of 1/4's on the road. Gradually got faster as I began working the legs.

Sunday Oct 26, 2014 #

7 AM

Road Running 1:10:00 [3] 6.03 mi (11:37 / mi) +279m 10:09 / mi

Good run with Ruthie to purge the toxins from yesterday. Short deviation to find the propane tank at the bottom of the hill which ran dry last night -- oops!
10 AM

Note

Enjoying the morning fresh air with all the doors open until someone noticed a tarantula wandering across the carpet and up the back of the sofa.

Saturday Oct 25, 2014 #

6 AM

Road Running 55:49 [4] 4.41 mi (12:39 / mi) +257m 10:43 / mi

A little pressed for time, so picked up the pace, but had to cut the distance.
next off to chase whales.

Friday Oct 24, 2014 #

7 AM

Road Running 1:12:16 [2] 5.12 mi (14:07 / mi) +308m 11:53 / mi

Four miles with Ruthie and then some extra plus a bonus trip up the drive.
C • So how is your leg doing? G... 5

Thursday Oct 23, 2014 #

7 AM

Road Running (Santa Ynez) 40:00 [2] 3.6 mi (11:07 / mi)

Ran down to the road past the house and around the area with Ruthie. House sits on top of a good peaked hill with a commanding view of the entire valley in all directions. This place must have cost a bazillion dollars to build and we've got it rented with some Baltimore co-workers for a week. Sweet.
Later off to sample some of the local wine.
10 AM

Road Running 57:48 [0] 3.64 mi (15:53 / mi) +244m 13:09 / mi

C • your upload 2

Monday Oct 20, 2014 #

Cross Training 1:00:00 [1]

Finished moving the last of 4 cords of wood into the basement for the winter. With the chimney cleaned (thanks Greg) we're ready for cold weather. Time for it to arrive.

Sunday Oct 19, 2014 #

12 PM

Track workout (Springfield HS) 32:25 [3] 2.13 mi (15:13 / mi) +19m 14:49 / mi

Beautiful brisk fall day. But the track is high on a hill and was too windy and brisk. Did 2 chilled 1/4's and called it quits.

Strength (Rec center) 45:00 [3]

Then to the rec center for a wgt session. Started pushing the L leg as it's very whimpy and it's been 4 months:
Leg extensions R leg 60#, L leg 10#
Leg press R leg 160#, L leg not much

Saturday Oct 18, 2014 #

Hiking (Kingdom Valley) 1:00:00 [1] 2.0 mi (30:00 / mi)

Hiking ski trails to mark for stump grinding, then some chain saw work to clear away logs.

Wednesday Oct 15, 2014 #

5 PM

Road Running 45:45 [3] 4.0 mi (11:26 / mi) +25m 11:13 / mi

Warmup, recovery, recovery. 2 x 1 mile 11.17, 9.20

Strength (Rec center) 30:00 [3]

Then wgts and machines.
7 pullups before elbow twinged.

Tuesday Oct 14, 2014 #

5 PM

Trail Running 1:14:00 intensity: (48:00 @1) + (26:00 @3) 3.83 mi (19:19 / mi) +180m 16:52 / mi

Hiked the ski trails with Greg and Carol. Then Greg and I ran Cummings Rd. Beautiful warm afternoon.

Monday Oct 13, 2014 #

2 PM

Road Running 42:00 [3] 4.0 mi (10:30 / mi) +25m 10:18 / mi

3 PM

Strength 30:00 [3]

Machines after run.

Sunday Oct 12, 2014 #

Cross Training 1:00:00 [0]

Game of Logging day 2. Problem trees, limbing and bucking.

Saturday Oct 11, 2014 #

Cross Training 1:00:00 [1]

Game of Logging all day. Precision felling and safety training with chain saw.

Friday Oct 10, 2014 #

6 AM

Stretching 10:00 [0]

3 PM

Road Running (Cummings Rd) 34:37 [3] 2.64 mi (13:07 / mi) +98m 11:45 / mi

Thursday Oct 9, 2014 #

6 AM

Stretching 12:00 [0]

Wednesday Oct 8, 2014 #

6 AM

Stretching 10:00 [0]

Monday Oct 6, 2014 #

Strength (Rec Center) 35:00 [3]

Stretching and machines.

Sunday Oct 5, 2014 #

7 AM

Stretching 7:00 [0]

12 PM

Road Running 49:15 [3] 4.02 mi (12:15 / mi) +25m 12:01 / mi

Little longer this time for a true 4 miles.

Saturday Oct 4, 2014 #

6 AM

Stretching 12:00 [0]

Friday Oct 3, 2014 #

6 AM

Strength 14:00 [1]

Stretch and a bunch of strength stuff.

Thursday Oct 2, 2014 #

9 AM

Trail Running 35:00 [3] 2.0 mi (17:30 / mi)

Spread seed and mulch on Wall. Then ran trails.

Wednesday Oct 1, 2014 #

5 AM

Stretching 5:00 [0]

Posts installed and buried in 12' of concrete. Glad I didn't have to dig the holes. First contractor quit after his bucket started bouncing off boulders.
C • 12 feet? 3

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