Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending May 31, 2018:

	activity	#	time	miles		km		+m		load
	Strength	16	11:45:00						16c	2103.0
	Trail Running	3	5:20:01	17.2	(18:36)	27.68	(11:34)	804		816.1
	Stairway to Heaven	4	5:15:43	14.75	(21:24)	23.74	(13:18)	1356	24c	955.2
	Road Running	7	4:46:01	21.15	(13:31)	34.04	(8:24)	119		779.3
	O - competition	2	3:55:11	12.68	(18:33)	20.41	(11:32)	779		843.3
	Track workout	6	3:42:38	17.85	(12:28)	28.73	(7:45)	39	6c	600.4
	Hiking	2	3:00:00	4.5	(40:00)	7.24	(24:51)			180.0
	Bicycling	1	1:29:00	9.2	(9:40)	14.81	(6:01)	109		89.0
	Road Race	2	1:03:22	7.09	(8:56)	11.41	(5:33)	66		253.5
	Stretching	4	42:00
	Trail Race	1	31:33	2.51	(12:34)	4.04	(7:49)	100		126.2
	Total	32	41:30:29	106.93		172.08		3371	46c	6746.0
	[1-5]	30	40:48:29
averages - weight:163.5lbs

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Thursday May 31, 2018 #

9 AM

Strength (Exercise class) 47:00 [3]
1c

9 PM

Note

Hours off a little last month due to hip tendon snap. Gave it a rest from longer runs. Will stretch and see if that resolves. Cut track sessions to 4 for coming month, but will substitute 4 interval workouts in the woods.
Extending Stairway to Heaven slightly on distance and climb.
For June, weekly trail races and a half marathon at Craftsbury, that one's all climb. An 8 hour evening rogaine down at Fahnestock, NY end of month.

Wednesday May 30, 2018 #

7 AM

Track workout 38:30 3.03 mi (12:42 / mi) +18m 12:28 / mi
1c

Tired so took this at moderate pace, around 9 min/miles.
2 x 400, 2 x 800, 200
Tendon popping over R hip joint causing stride problems.

Tuesday May 29, 2018 #

5 PM

Trail Running warm up/down 2:30 [2] 0.16 mi (15:39 / mi)

Trail Race race (Craftsbury) 31:33 [4] 2.51 mi (12:34 / mi) +100m 11:11 / mi

Short 5k at Hosmer Point on single track course. Lots of work on this one.

Monday May 28, 2018 #

8 AM

Stretching 5:00 [0]

Danny Max visiting this weekend, so low intensity stuff going on. Have sandbox inside in the sunroom, all is good despite rain. Danny's having fun, too.

Saturday May 26, 2018 #

5 PM

Stairway to Heaven hills 1:01:43 [3] 2.43 mi (25:24 / mi) +246m 19:19 / mi
5c

Forgot yesterday was a Leg day and decided to do hill work after a drive back from Boston with Danny Max. Not surprisingly, legs were dead and intervals slow in the 4:30 range. That was okay, focused on trying to be efficient at a moderate pace. A little twinge in the R hamstring on the last run, but kept the effort even and stable.

Friday May 25, 2018 #

6 AM

Track workout 40:14 [3] 3.12 mi (12:54 / mi) +5m 12:50 / mi
1c

Warm up, then 4 x 200, 2 x 400.
1:00, 50, 46, 46; 1:53, 1:55

Strength 35:00
1c

Balance on dynadisk
Pull ups 8 with 25# added
Ab roll 5 off toes, 15 knees
Then legs:
Ankle straps to pulleys, heavy wgts 8 reps in all directions
Hamstring extensions 8
Heel drops 15 each leg
Ab/Adductors med wgt, full range
Low box jumps 10 front, 10 side, 10 front

Thursday May 24, 2018 #

6 AM

Strength (Exercise class) 45:00 [2] ***
1c

Low intensity, good wake up for arms and core.

9 AM

Strength (Exercise class) 45:00 [3]
1c

A little more energy.

Road Running 46:29 [3] 4.0 mi (11:37 / mi) +51m 11:11 / mi
ahr:148 max:195

Some effort on the road out front.

Wednesday May 23, 2018 #

9 AM

Stairway to Heaven intervals 1:30:00 4.65 mi (19:21 / mi) +344m 15:45 / mi
5c

No sleep last night, but did get a couple short naps on the way home, nourished with ice cream and caffeine. Beautiful cool day, so decided to burn it off before another nap.
Hill intervals x 5, best time by a lot at 3:16. Then trail intervals across to the Lollipop and back x 3, 4:48 best for this.
Then a quick dip in the pond to cool off.

Tuesday May 22, 2018 #

9 PM

Note

Skipped exercise class because of a work engagement, which ended up being postponed 2 weeks. So hung some siding on the house. Then it started raining and decided to pass on a run. Now at an ice cream maker filming a 10 hour overnight flavor change.
Maybe a sample?

Monday May 21, 2018 #

4 PM

Road Running 1:07:11 [3] 5.02 mi (13:23 / mi) +12m 13:17 / mi

Hot in the sun.

Stretching 10:00 [0]

Strength (Exercise class) 45:00 [3]
1c

Heavy on the arm work.

Sunday May 20, 2018 #

8 AM

Hiking (Town Forest) 2:00:00 [1] 2.5 mi (48:00 / mi)

Cleaning up hiking trails. Chainsaw for large maple across trail, and then hand saw for smaller trees down.

Stairway to Heaven hills 1:03:00 3.17 mi (19:52 / mi) +318m 15:09 / mi
ahr:173 max:203 6c

Hill repeats x6 in a drizzle. Legs good. Quit while I still felt fresh.
Set new best time of 3:32.

Saturday May 19, 2018 #

Event: UNO Wolfeboro O'Ringen

9 AM

Trail Running 2:56:03 [3] 9.7 mi (18:09 / mi) +548m 15:26 / mi
weight:163lbs

South on the Windmill Ridge trail from Cambridgeport. Well blazed but minimal tread path, so I had to keep looking for the markers. Northern section doesn't get much use and wanders up and down property boundaries. To Paul's Ledges and then dropped off the ridge and ran back along Brookline Rd, much faster.

Legs felt good after rest day. Should be ready for the Hill Farmstead run, even if it does have 2,000 elevation gain.

Friday May 18, 2018 #

Note

Rest day, lots of energy. Productive day putting in new window and foam insulation boards.

Info on the Hill Farmstead half marathon.

6 AM

Stretching 7:00 [0]

Thursday May 17, 2018 #

6 AM

Strength (Exercise class) 45:00 [3]
1c

Light barbells, floor exercises

Track workout 39:00 2.72 mi (14:20 / mi) +5m 14:15 / mi
1c

Sluggish 6 x 200's, gradually loosened up

9 AM

Strength (Exercise class) 45:00 [3]
1c

Round two for the morning

Wednesday May 16, 2018 #

3 PM

Bicycling (Cheshire Rail Trail) 1:29:00 [1] 9.2 mi (9:40 / mi) +109m 9:20 / mi

Over to NH with Ruthie for bike ride. Hard finding the start as the website map had parking and trail well north of where it actually started. Finally went to the summit of rte 12 where the line cut thru the ridgeline and parked there. Headed N for a mile until the trail deteriorated and then went S towards Keene. Good surface well into town. Long, but gradual, climb back up to parking spot.

Tuesday May 15, 2018 #

4 PM

Strength (Rec center) 1:00:00 [3]
1c

Ran an overnight workshop up in St Albans, 8 PM to 3 AM, for third shift of a client. Then a 2-1/2 drive back home and a couple hours sleep.
Not particularly perky after that, but decided to work things out on the weights. Went pretty well with emphasis on the legs.
Dynadisk, skip rope
Smith machine squats 3 sets x 12 at 90#
Ankle straps on 80# wgt stack, leg thrusts and pulls all directions
Dumbbells for lunges 15#, and rows 35#
Ab roll 5x, then 15x w35# added wgt
Pull ups 12, 10
Back extensions
Dips
Pecs and lats
Heel drops, hamstring extensions

Road Running 31:14 [2] 2.07 mi (15:05 / mi)

Finished, wasn't raining, so went out for a cool down run. Then it was raining and headed back in.

Monday May 14, 2018 #

10 AM

Stairway to Heaven hills 1:41:00 4.5 mi (22:27 / mi) +448m 17:09 / mi
ahr:162 max:202 8c

Felt okay after yesterday's run. Wanted some more hill work, so did the trails at home. Planning on 10 x Stairway for about 500 m up. Started slow, but each better as they progressed. Missed timing the first one entirely. After five began to actually run up the hill and on the last, hit it well for a new best of 3:40. But my hip was hurting a little and decided to stop then.

Sunday May 13, 2018 #

Event: 2018 Billygoat XL

10 AM

O - competition race (Billy Goat Blue Mtn) 2:37:24 13.31 km (11:50 / km) +560m 9:46 / km

Good run on a gloomy day. Steady pace, even nav for the first half. Saw Boris and Inara off and on for the first half, then connected and ran together after the swing thru the start/finish on towards 13. Inara shouted regular encouragement (“go faster daddy!”) or whatever it was in Russian. She led very nicely on the messy grind going east to the 20's, despite having to carry Boris the whole way. At that point my glasses were fogged and fuzzy from the rain, and I just hung on. Probably my best Billygoat in quite a while, thanks Team!

Loaded up on bananas afterwards, which the Wall St Journal said last week were natural anti inflammatories as good as ibuprofen (yeah right).

C • Bananas 1

Billy Goat - Splits

Saturday May 12, 2018 #

8 AM

Road Running warm up/down 13:36 [2] 1.0 mi (13:36 / mi) +13m 13:04 / mi
ahr:150 max:178

Road Race race (Grace Cottage 5k) 26:58 [4] 3.08 mi (8:45 / mi) +33m 8:29 / mi
ahr:137 max:193

Cool, low 40's. Great course, gradual up and then back. No camber to road, easy on the knees.

Off current target pace about 30 sec/mi, still working on getting a little faster.
Out 14:30, back 12:29.
10th of 80

Road Running warm up/down 15:00 [2] 0.94 mi (15:57 / mi) +11m 15:25 / mi

Friday May 11, 2018 #

Note

Rest day. Put in a new window.
Grace Cottage 5k tomorrow. Nice course out and back.

Thursday May 10, 2018 #

6 AM

Strength (Exercise class) 50:00 [4]
1c

Tough session with Mallory. Warm up running stairs, then 5 minute circuits of burbees, squats, crunches, step ups, rows, pull ups (8, 8, 5), ropes, side steps, mountain climbers.

Track workout intervals 32:54 [3] 2.44 mi (13:29 / mi) +5m 13:24 / mi
ahr:115 max:155 1c

Warm up then 6 x 200 moderate pacing.
1.18, 1.08, 1.03, 58, 1.00, 52

9 AM

Strength (Exercise class) 45:00 [2]
1c

Not much left for this one.

Wednesday May 9, 2018 #

Note

Briar cutting today with the circular saw on a stick. Good reach to get the blackberry canes off to the sides of the trail.
Aside from that, mostly a rest day.

Tuesday May 8, 2018 #

7 AM

Track workout intervals 33:00 3.58 mi (9:13 / mi)
ahr:157 max:201 1c weight:164lbs

Morning track workout with Joe and 2 others.
5 x 400, 2 x 800, 1 x 200
Used Daniels' training paces 2.02, 4.08 at maybe 90% effort.
2.04, 2.00, 2.04, 2.02, 1.59
4.20, 4.08
50
Woke up with some stiffness, but okay once I got going. Beautiful day: calm, mid 40's, sunny.

9 AM

Strength 35:00 [3]
1c

Class cancelled, so went to the wgt room. Balance, jump rope.
Inclined crunches
Ab roll 5 off toes, 10 w/ 25#, 15 std
Pull ups 12, 10
Smith machine squats 12 reps @ 50#, 70#, 80#
Lunges
Wrist curls 10#
Ankle straps on machine for leg thrusts forward and back 80#, sides 50#

Monday May 7, 2018 #

5 PM

Stretching 20:00 [0]

Strength (Exercise class) 1:05:00 [3]
1c

Spent the afternoon chainsawing a fallen tree for firewood. Big hickory that was mostly hollow.

Low energy for the exercise class. Arm work with kettleball and machines.
Ski erg. Pullups 2 x 8.

Sunday May 6, 2018 #

8 AM

Road Running warm up/down 18:53 [2] 1.11 mi (17:01 / mi) +12m 16:27 / mi
ahr:126 max:168

Road Race race (Dam Run) 36:24 [4] 4.01 mi (9:05 / mi) +33m 8:51 / mi
ahr:116 max:189

Annual Springfield (VT) road race.
As expected, tired after yesterday, but a fun time. Lots of kids and old people.
Dropped speed going up the hill, boosted it coming back down, overall kind of casual.
Enough for 2nd in M-65.

Trail Running (No. Springfield Lake) 2:21:28 [2] 7.34 mi (19:16 / mi) +256m 17:23 / mi

Off to the flood control lake for a cool down. Up the east side on the snow mobile trail to the branch of the Black River. Big detour there to get up to the Stoughton Pond dam for a crossing. Past there no trail, just bushwacking along the steep river embankment. Got to the bridge crossing the main river and decided there was unlikely to be a trail going down the west side. So doubled back on the road to the dam and back on the snowmobile trail.

Will have to try running north along the west side and see how far I get. May be blocked off at the airport as the river is pretty close to the runways, but the Corps of Engrs map looks promising.

Saturday May 5, 2018 #

Event: ROC - Western New York Championship

10 AM

Road Running warm up/down 15:00 [3] 1.0 mi (15:00 / mi)

O - competition race (Letchworth West) 1:17:47 [4] 7.1 km (10:58 / km) +219m 9:30 / km
ahr:151 max:190

Challenging run on Green. Got to the edge of the plateau going to 2, looked over the edge and said “oh, yeah, back at Letchworth “. Straight down, and a few controls later, back up. Repeat. Again. And again. Nav no problem, but quite physical.

Across wet areas and just got feet wet until the end, when I stepped on an easy looking wet patch and went up to my thigh. Other leg, further up my thigh. Forward on my arms which also went in. Uh oh, this is not good. Squirmed out just as my hamstring was going to cramp and tip toed thru more squishy stuff. All innocent looking on the map and on the ground.

Ended up 2nd on M-60 by 7 seconds back, definitely swamp time.

Green - Splits

Thursday May 3, 2018 #

6 AM

Strength (Exercise class) 45:00 [3]
1c

Track workout 39:00 2.96 mi (13:10 / mi) +5m 13:06 / mi
ahr:136 max:163 1c

To track for early workout. 5 x 200m. Negative splits as I loosened up.
59, 57, 53, 50, 48
Then gone before the 7:35 no access time.

9 AM

Strength (Exercise class) 45:00 [3]
1c

On to second round of exercises.

Wednesday May 2, 2018 #

1 PM

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

Trash pickup for Green-Up day. Four bags along the road up to the town line. Typical travel trash -- McD wrappers, beer from out of state (no deposit cans) and other minor junk.

Tuesday May 1, 2018 #

9 AM

Strength (Exercise class) 45:00 [3]
1c

10 AM

Road Running 1:18:38 [3] 6.01 mi (13:05 / mi) +20m 12:57 / mi
ahr:124 max:147

Easy lope with a couple pickups at the end.

Strength 8:00 [4]
1c

On the machines with ankle straps for the hamstrings and quads, targeting strength and range of motion, 50# wgt.

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