Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending May 31, 2016:

	activity	#	time	miles		km		+m	load
	Road Running	11	8:26:48	43.09	(11:46)	69.34	(7:19)	1067	1334.8
	Trail Running	6	6:30:37	20.87	(18:43)	33.58	(11:38)	1209	1107.6
	O - competition	5	4:45:05	16.61	(17:10)	26.72	(10:40)	696	855.9
	O-course Training	2	3:24:45	7.55	(27:07)	12.15	(16:51)	422	378.4
	Track workout	4	2:33:50	13.84	(11:07)	22.27	(6:54)	34	426.2
	Hiking	2	2:00:00	4.22	(28:25)	6.8	(17:40)	187	120.0
	Strength	9	1:28:55					1	259.8
	Cross Training	1	1:00:00
	Road Race	2	59:52	7.16	(8:22)	11.52	(5:12)	88	239.5
	Trail Race	1	38:24	3.34	(11:30)	5.38	(7:09)	106	153.6
	Total	41	31:48:16	116.67		187.76		3810	4875.7
	[1-5]	39	30:00:50
averages - weight:162.6lbs

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Tuesday May 31, 2016 #

5 PM

Trail Running warm up/down 9:17 [2] 0.52 mi (17:55 / mi)
ahr:101 max:113

6 PM

Trail Race race (Craftsbury) 38:24 [4] 3.34 mi (11:30 / mi) +106m 10:28 / mi
ahr:140 max:174

5K trail race at Craftsbury. A bit long. Thought it was going to be on the ski trails, but was on the single track serpentine bike trails. Very physical, hard to get a stride going. Interesting mix of kids (fast), olympians (very fast) and geezers.

Monday May 30, 2016 #

12 PM

Trail Running (Harris Center) 2:07:18 [3] 5.62 mi (22:40 / mi) +344m 19:03 / mi
ahr:102 max:136

Stuck my nose in the woods to run on the old courses, but was immediately swarmed by dozens of voracious mosquitos. Bailed and ran the trail up to Skantutakee and Thumb Mtns.

Sunday May 29, 2016 #

5 PM

Trail Running (Kingdom Valley) 50:00 [2] 2.58 mi (19:23 / mi) +180m 15:56 / mi
ahr:100 max:121

Around the trails after mowing and moving some sod.

Saturday May 28, 2016 #

4 PM

Track workout intervals (GMUHS) 50:00 4.1 mi (12:12 / mi) +7m 12:08 / mi
ahr:126 max:161

Hotter today, in the 90's. Good for track. Like running wrapped in a nice warm blanket. Short enough efforts I didn't get overheated, and had a faint breeze against me on the back straight.

Started with a 400 at 8 min pace. Felt okay, next was an 800 and maybe longer if it went well. Came thru 800 at my target and added another 400 to it. Then an 800 and finally a quicker 400. That was enough to leave with a good feeling.

400 - 2.02
1200 - 5.56
800 - 3.55
400 - 1.49

Friday May 27, 2016 #

9 AM

Cross Training 1:00:00 [0]
weight:164lbs

Walking the woods with foresters for a checkup.

Then unbundling the grapevines from winter protection and tying up on the trellis.

12 PM

Road Running 1:04:14 [3] 6.01 mi (10:41 / mi) +132m 10:00 / mi
ahr:153 max:166 weight:160lbs

Looking for a decent time, but got started too late and temp was already headed up. Not acclimatized yet, faded on the second half.

Thursday May 26, 2016 #

6 PM

Road Running 21:15 [3] 2.03 mi (10:29 / mi) +65m 9:32 / mi
ahr:145 max:173

Woke up in the night with a severe ache on the inside of the R arch. Couldn't find a position where the covers didn't rest on it and cause discomfort. Finally pulled it out from the covers and put the foot on top of a pillow. No idea where this came from -- no injury or strain at yesterdays o race, no prior pains. Took it easy all morning, hobbling around. Gradually faded away enough so I could try a short run late in the day.

Felt fine, pace off but not a shuffle.

Wednesday May 25, 2016 #

6 PM

O-course Training (Earls Trails) 1:26:50 [3] 6.34 km (13:41 / km) +287m 11:10 / km
ahr:126 max:151

Training run on the Green A-meet course from 5/2014. No flags or markers, but features were pretty prominent so was able confirm location without much difficulty. Probably off a little on #2 and #10, a little too far on #6. Physical workout, took routes over the top of the hill twice to shorten distance, but certainly not the climb.

Green - Splits

Monday May 23, 2016 #

3 PM

Road Running long 1:45:55 [3] 9.58 mi (11:03 / mi) +224m 10:18 / mi
ahr:153 max:185

Wanted to do another long run, this time on roads and not scrambling up the AT. This loop is half on dirt roads with a long downhill in the middle, so a fun route to cut loose. Ran well on the first half, then got out into the sun and the season's first sizzling 80 weather. A bit cooked. Kept cranking away and brought it in at 11 min pace overall, a min/mile slower than my target. Could definitely knock a couple minutes off miles 6, 7, and 8 where I slowed down.

Sunday May 22, 2016 #

Hiking 1:00:00 [1] 2.22 mi (27:00 / mi) +187m 21:24 / mi

Group tour around the Town Forest trail. Nice crew of sedate hikers. Looked at trees, vernal pools, porcupine wobbling its way up a big oak. Back just before some rain.

4 PM

Strength (Hamstring extensions) 8:00 [3]

2 sets x 10

Saturday May 21, 2016 #

3 PM

Trail Running long 2:37:53 [3] 9.73 mi (16:14 / mi) +558m 13:46 / mi
ahr:132 max:179

Good day for a long trail run over Styles and Peru Peaks on the AT. Recent trail work to improve drainage. Footing takes effort going up and attention coming down. Return on the forest track was wet in places, then final segment on gravel road was fast downhill. Quite a bit faster than previous times on the route.

C • Loong 7

Thursday May 19, 2016 #

7 PM

Track workout intervals (GMUHS) 35:30 3.26 mi (10:53 / mi) +7m 10:49 / mi
ahr:133 max:165

At the track late afternoon and sat in the car as a shower came down. Skipped the workout and went home for dinner. After dinner came back and gave it a shot. Managed 4 x 400's without losing dinner nor stepping on the red efts crossing the damp lanes. Not super fast, but good to get speed work in.
1.57, 1.48, 1.46, 1.42

Wednesday May 18, 2016 #

4 PM

Road Running 19:52 [4] 2.09 mi (9:30 / mi) +69m 8:37 / mi
ahr:144 max:163

Short since my achilles hurt last night after driving home from Mt Tom. That said I decided to run at my new amped up training pace, under 10 min pace for that route and its hills. Snuck under and about 6 min faster than my usual easy run on Cummings.

9 PM

Strength (Hamstring extensions) 5:00 [3]

2 sets x 8

Tuesday May 17, 2016 #

5 PM

Road Running warm up/down 3:58 [2] 0.29 mi (13:35 / mi) +13m 11:56 / mi
ahr:114 max:129

O - competition race (Mt Tom) 25:49 [5] 2.57 km (10:03 / km) +104m 8:22 / km
ahr:145 max:158

Longer sprint. Head-to-head with Ed for much of the way. We went opposite directions to 5, I cut across the marsh and he went to the bridge. My route was dry and faster. Once on land i saw two bears right ahead of me going up the hill towards the control. I shouted and waved my hands, hoping to scare them on to charge into Ed coming up the other side. They were too quick, by the time Ed arrived the bears were gone. Took the R fork to 6, it was slower and fell behind there. We both skipped 9 and came in together.

C • Gruff splits 5

6 PM

O - competition 17:11 [5] 1.58 km (10:54 / km) +51m 9:23 / km
ahr:143 max:156

A little rest and then off on the short sprint. Ran across the creek to 1, but cut left too soon and fell behind in the end of the marsh. Then ran the trail to 2, which was stupid and slow. Straight to 3 and 4 which was okay, and also to 5 which was not. Should have run around to 5. Not quite enough energy left for this one, went slower on the hills.

Fun evening of training and racing on nice courses by Phil, and a good dinner after.

Gruff - Splits

Monday May 16, 2016 #

11 AM

Road Running tempo 54:37 [3] 6.0 mi (9:06 / mi) +18m 9:01 / mi
ahr:114 max:180

I downed a gu and headed out determined to run a decent pace sub 10 min/mi. Like somebody flipped a switch, I was off much faster and was under 9 min pace until I got hit by a blustery headwind on the way back.
Pleased the legs are finally showing a little promise.

C • gu 2

12 PM

Strength (Rec center) 17:55 [3] +1m
ahr:116 max:158

Balance and machine work after the run
Ski erg 500 m 1:57.8
Pull ups, hard to lift L arm up to bar, but did 8 anyway

C • Happy birthday 14

4 PM

Strength 30:00 [2]

A couple hours of bucking downed trees from wind storms. One was a yellow birch so I cut it for firewood. Rest are pines -- some former crop trees :(
More to go.

10 PM

Strength 5:00 [4]

2 sets x 8 hamstring extensions

Sunday May 15, 2016 #

9 AM

Trail Running warm up/down 5:00 [2] 0.2 mi (24:59 / mi) +6m 22:52 / mi
ahr:90 max:100

10 AM

O - competition race (Sessions Woods - Green) 56:57 [4] 5.37 km (10:37 / km) +186m 9:03 / km
ahr:136 max:164

Down for orienteering at sessions Woods. Courses were good, woods pretty open, lots of unmapped bike trails.

Ran with three speedy runners who stopped at each control to orient their maps and pick a route, then took off very fast, doing well for beginners. Seesawed back and forth until I royally botched 6, hitting the stone wall and turning the wrong way, then chasing off down another wall until I caught a trail crossing and relocated. 5 min lost on that error.

Felt good and remembered to try and pick up the pace at times.

11 AM

O - competition race (Orange) 47:26 [0] 4.11 km (11:32 / km) +136m 9:54 / km
ahr:131 max:167

went back out on the orange course. Confused at the first control because the code was wrong and the flag was right next to a pretty distinct trail. Looked around a little and decided, yes it was the control spot even those things were wrong. Then realized I still had the green clue sheet on my wrist and the code on the map matched that on the flag. The trail was still nowhere to be seen on the map. Lost 1-1/2 min on that.

Took a hard fall just before 2 and thought I cracked a rib, but not that bad. Got R going thru the thick vegetation to 4 and had to correct by 100 m when I bounced off the trail.

Still felt okay at the end.

Green - Splits

Orange - Splits

Saturday May 14, 2016 #

9 AM

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

Town tour around the high school trail. Good interest from some casual walkers.

4 PM

Trail Running 41:09 [3] 2.22 mi (18:31 / mi) +121m 15:50 / mi

Trail CCW to check for hike next weekend. Felt fresh and relaxed. Hope the same tomorrow.

Friday May 13, 2016 #

1 PM

O-course Training (Oak Hill) 1:57:55 [1] 3.61 mi (32:40 / mi) +135m 29:16 / mi
ahr:86 max:110

Vetting control locations for NAOC. Started okay with a little sprinkle, got steadily worse. Finally had to call it a day when the map got soggy and the ink ran too much to see the controls.

9 PM

Strength (Hamstring extensions) 5:00 [4]

2 sets x 8 reps

Thursday May 12, 2016 #

6 PM

Track workout intervals (GMUHS) 26:20 3.23 mi (8:09 / mi) +5m 8:07 / mi
ahr:142 max:166

Decided to try intervals at a little longer distance. Also have concluded that if I'm going to bother to run, it's going to be at a decent pace. So for this it was 10 min miles for the warmup and intervals at a race pace of 8 min miles.

Plan was a 400, then 2 x 800, 2 x 600 and 3 more 400's. Got to the 600 and felt really tired on the back stretch. Decided to quit after that, then changed my mind for a final 400, which came off okay.

400 -- 1.52
800 -- 3.57, 3.53
600 -- 2.50
400 -- 1.44

Glad I quit at that point as the fried chicken I had at lunch was starting to rumble.

Wednesday May 11, 2016 #

7 AM

Road Running long 1:44:14 [2] 7.51 mi (13:53 / mi) +191m 12:52 / mi
ahr:119 max:149 weight:163lbs

Dropped car off for service and ran the long way home on dirt roads.

Monday May 9, 2016 #

Strength 8:00 [4]

Hamstring extensions, 2 sets x 6. Feeling improved strength from prior weeks' gradual phase-in. Lots of pull against the back of the thighs.

Generally feel fine from yesterday's run.

Sunday May 8, 2016 #

Event: Billygoat 2016

11 AM

O - competition race (Billygoat Townsend MA) 2:17:42 [3] 13.1 km (10:31 / km) +219m 9:42 / km
ahr:151 max:185

Billygoat on a damp, cloudy day. Nice course by Ed and Alex. Good legs avoiding the really thick laurel areas.

Took an early skip 2 to get ahead of the pack and let faster runners catch and pass later on. Kept me moving well. Most of the course with Phil followed by Jim and Rich. I did a lot of the leading and only screwed up badly on 12 where we were right of the line and went a little past before doubling back for 3 or 4 min lost. Otherwise happy with the nav which was pretty straight forward.

We lost time towards the end with the trails runs; I'm just not able to move too fast now and Phil is borderline lame. Took the long trail route to 20 which probably cost us several minutes.

Fun day in the woods.

Billygoat - Splits

Saturday May 7, 2016 #

8 AM

Road Running warm up/down 25:00 [1] 1.5 mi (16:40 / mi)

Road Race race (Grace Cottage 5K) 26:01 [4] 3.13 mi (8:19 / mi) +19m 8:10 / mi
ahr:175 max:202 weight:164lbs

Good out and back course. Slight climb on the way out and down on return. Legs felt heavy and not moving well for the first half. Considerably better coming back.
Splits: 13.53, 12.09

Thursday May 5, 2016 #

Note

Signed up for summer masters program at Craftsbury. Kind of distant and inconvenient location, but will be in the area for work so just have to schedule things on the same day. Also chance to see Adrian regarding the world masters races.

Wednesday May 4, 2016 #

9 PM

Strength 5:00 [4]

Hamstring eccentric exercises. Planned 2 sets x 6, but got a cramp at #5 of the first set. Enough for today. Can feel improvement with each session.

Tuesday May 3, 2016 #

4 PM

Track workout intervals (GMHS) 42:00 3.25 mi (12:55 / mi) +15m 12:44 / mi
ahr:144 max:185

Long day tomorrow, so slipped intervals in today. Planned 2 x 200, 2 x 400 and maybe 800's, but felt a little heavy and skipped the longer intervals.
54, 50, 1.48, 1.47, 43, 44

Monday May 2, 2016 #

Note

Entered Birkie and Korte for next year. Now just need snow.

10 AM

Road Running 1:00:29 [3] 6.0 mi (10:05 / mi) +120m 9:29 / mi
ahr:157 max:200 weight:162lbs

Started out in a drizzle, ended up rain, but before the downpour. Felt perky after reading up old logs of races in the 80's, so went out at a good pace. Somehow wasn't in the 6 min/mile range, fun non-the-less and despite glasses fogging up. Feel healthy about gradually building mileage.

Sunday May 1, 2016 #

8 AM

Road Running warm up/down 34:14 [2] 1.58 mi (21:41 / mi) +33m 20:22 / mi
ahr:154 max:192

9 AM

Road Race race (Springfield Dam Run) 33:51 [4] 4.03 mi (8:24 / mi) +69m 7:59 / mi
ahr:152 max:183

Knee tender this morning, but ice and ibuprofen left it feeling okay after the first mile. Okay on the flats, but slowed considerably on the hill in the 2nd mile up to the top of the dam. Looking for more speed in the Grace Cottage 5k next Saturday -- nice out and back course.
2nd in age category

C • Ice 2

10 AM

Road Running warm up/down 13:00 [2] 0.5 mi (25:59 / mi) +202m 11:32 / mi
ahr:116 max:139

8 PM

Strength 5:00 [3]

Nordic hamstring extension 1 set x 5. Feel more solid in that area.

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