Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending May 31, 2019:

	activity	#	time	miles		km		+m		load
	Strength	11	11:31:19					8	9c	1699.9
	Road Running	7	6:14:19	27.91	(13:25)	44.92	(8:20)	485		1069.2
	O - competition	2	5:25:40	13.42	(24:16)	21.6	(15:05)	700		977.0
	Hiking	6	4:33:38	7.25	(37:45)	11.67	(23:27)	221		273.6
	Trail Running	2	2:17:30	9.8	(14:02)	15.77	(8:43)	78		369.4
	Track workout	3	2:03:34	9.15	(13:30)	14.72	(8:23)	42	3c	324.5
	Stretching	2	1:15:00
	Road Race	2	58:33	6.26	(9:21)	10.08	(5:49)	34		203.3
	Total	29	34:19:33	73.79		118.75		1567	12c	4917.0
	[1-5]	28	31:19:33
averages - weight:164lbs

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Wednesday May 29, 2019 #

4 PM

Track workout (Newport HS) 32:00 2.5 mi (12:48 / mi)
1c

Track alternating easy with really easy laps, between 9 and 13 min/mile. Held back by hamstring and giving it rest.

Tuesday May 28, 2019 #

9 AM

Strength (Exercise class) 50:00 [3]
1c

Dynamic warm up with leg swings, then workout class.

10 AM

Strength (Rec Center) 1:05:00 [3]

Then on my own, hamstring exercises, cardio.
Elliptical lasted 7 min this time
Bands on ankles all directions
Single leg hamstring bridges
Ski erg 2,000 m 9.11 / 500 m 1:59.5
Step ups high knee, single leg squats w/10# kb, swings w/15#
Pull ups 5 sets x 10

Monday May 27, 2019 #

9 AM

Hiking (Kingdom Valley) 53:38 [1] 0.85 mi (1:03:06 / mi) +61m 51:40 / mi

Ski trail hike with Molly.

Road Running 29:48 [2] 2.05 mi (14:32 / mi) +55m 13:25 / mi
ahr:104 max:128

Run with Ruthie.

Sunday May 26, 2019 #

Event: NEOC: Earl's Trails

10 AM

O - competition race (Earl's Trails) 1:23:21 [3] 5.63 km (14:48 / km) +253m 12:05 / km
ahr:98 max:139

Ignored trainers' advice and went for a run on the Earl's Trails green course. Just jogged the flats and walked up hills. Lots of trail time, using the little bike trails to jump from point to point.

Nice day, good map and course. No errors at relaxed pace. Felt good except for the drive home where the hamstring had an annoying ache.

Green - Splits

Saturday May 25, 2019 #

7 PM

Hiking (Kingdom Valley) 45:00 [1] 1.3 mi (34:37 / mi)

Molly after dinner walk. Flushed a turkey from the top of a tree where it had settled for the night. Then again from the new tree on the way back around the loop.

Trail construction all afternoon, side cutting into slope. Shoved a couple washing machine sized boulders over the edge of the drop.

C • Boulders 1

Friday May 24, 2019 #

2 PM

Strength 1:43:00 *
1c weight:164lbs

Rolling, dynamic warm up with leg swings.
Lots of band exercises on the legs, various glute and hamstring
Step ups onto bench w/high knee, single leg rdl's
One leg hamstring eccentric bridges
5 min on elliptical, deep squats using Smith bar
Ski erg 2,000 m (8:47)
Then another set of the bands and steps
Ab roll 5 standing, 50 on knees
Pull ups 2 x 10
Ski erg 500 m (1:56.9)
Stretch with leg strap

7 PM

Hiking (Kingdom Valley) 20:00 [1] 0.8 mi (25:01 / mi)

Hike with Molly around ski trails and across new cut.

Thursday May 23, 2019 #

8 AM

Strength (Exercise class) 55:00
1c

Upper body workout with light barbell. No jumping or impact stuff with the legs.

12 PM

Note

Replaced hydraulic line damaged on the backhoe when I pulled out a stump yesterday, spraying fluid all around. Also put in a new coupling on the front loader line where a leak had developed.

Wednesday May 22, 2019 #

4 PM

Strength 1:28:19 +8m
ahr:94 max:150 1c

Following advice of trainer and masseuse/therapist and skipping the runs for awhile. Already going crazy with energy build up, so to the gym to do something useful without power or impact.

Rolling and stretching. Then band resistance on the legs targeting hip flexors, glutes and hamstrings. Leg swings, steps ups, glute bridges.

On the elliptical and another version of the same, then ski erg for 2000 m (9.14), for 20 min of aerobic exercise.

Finally more stretching of the hamstrings and glutes with a strap. And various stiff person yoga stretches.

Lots of leg work today and no arms, as that was yesterday.

Tuesday May 21, 2019 #

8 AM

Strength (Trainer) 1:05:00
1c

Rolling and stretching.
Then upper body and core, 2 sets
V-ups, rows 30#db, L-sits 30 sec, db presses on ball, planks on ball 1 min, torsional iso
Pull ups 2 x 10

Hamstring may be worthy of easy o-training this evening with Phil.

5 PM

Note

Masseuse said absolutely no running tonight, so passed on the O-training.

Sunday May 19, 2019 #

8 AM

Hiking 45:00 [1] 1.8 mi (25:00 / mi) +160m 19:35 / mi

Hike to the top of the Lost Mine Trail to build a stone bench memorial. Crew of 5 dug out a slab and pried it into position with view towards Mt Ascutney.

Hamstring felt great last evening after all the rolling. A little tight today.

Saturday May 18, 2019 #

8 AM

Stretching (Trainer) 1:00:00 [0]

Light stretching and lots of rolling on the leg muscles.

Strength 15:00 [4]
1c

Then 3 x 500 on the ski erg - 2.04.5
Pull ups 3 x 10 plus 8

10 AM

Hiking (Kingdom Valley) 50:00 [1] 1.0 mi (50:01 / mi)

With Molly around the ski trails.

2 PM

Strength 1:00:00 [1]
weight:165lbs

Couple hours clearing briars and brush, chain sawing deadfall, and then starting backhoe grading on the new upper mountain cut.

Friday May 17, 2019 #

6 AM

Stretching 15:00 [0]

Stretching and ice on hamstring. Very tight and sore.

Thursday May 16, 2019 #

5 PM

Road Running warm up/down 14:00 [2] 1.0 mi (14:00 / mi)
ahr:145 max:170

Road Race race (Corporate Cup) 30:56 [3] 3.17 mi (9:45 / mi) +8m 9:41 / mi
ahr:130 max:190

5K race in Montpelier with about 4500 participants. Nice weather, flat course. Recovered from the weekend except top of L hamstring has a tight knot I could feel the entire race. Didn't try to push it hard as I could tell it would only do harm. Quite a bit slower than last Saturday's run. Oh well, ice and more recovery time.

Trail Running warm up/down 21:32 [1] 1.16 mi (18:34 / mi)
ahr:71 max:102

Wednesday May 15, 2019 #

Note

Working all week up north. Feel overtrained given how it went last weekend. Sore spot behind R knee bears watching. Not much planned except easy 5K tomorrow.

Sunday May 12, 2019 #

Event: Billygoat 41

11 AM

O - competition race (Burnt Mtn) 4:02:19 [3] 15.97 km (15:11 / km) +446m 13:19 / km
ahr:121 max:142

Several serious mistakes (3, 4, 8, 13, 15) and then hamstrings cramped up. Bailed to Burnt Mtn and jogged down the west side trail to the finish.

Billygoat - Splits

Saturday May 11, 2019 #

7 AM

Road Running warm up/down 10:00 [2] 0.8 mi (12:30 / mi)

8 AM

Road Race race (Grace Cottage 5K) 27:37 [4] 3.09 mi (8:56 / mi) +26m 8:42 / mi
ahr:158 max:170

Fun small race of maybe 75 on excellent course. Rolled and stretched L hamstring, but it was touchy during the race and very sore afterwards. Salt bath last night, do it again tonight for the BG. For what it's worth Amby Burfoot showed up as a special guest runner and jogged the course with his wife.

Came back via Athens to see how the village is doing. No change except VT 35 is no longer a dirt road thru town. It used to come right up to the village limits paved with a yellow line even, and then turn into washboard dirt for a half mile before resuming asphalt. Now it's paved and yellow lined all the way thru. What's VT coming to? Next they'll raise the floating bridge in Brookfield and get VT 65 above water level.

C • VT 5

Thursday May 9, 2019 #

5 AM

Track workout intervals (Newport HS) 52:54 [3] 3.89 mi (13:36 / mi) +38m 13:12 / mi
1c

Track this morning. Crystal clear, just below freezing, beautiful day. To track for quarters. First a warmup, then a good lap, but felt the hamstring half way around the second lap and decided that would be all.
2:13, 1:52
This week will be interesting with a 5K Saturday, the BG Sunday and Corporate Cup 5K next Thursday.

Wednesday May 8, 2019 #

5 PM

Road Running (Newport VT) 51:13 [3] 3.54 mi (14:28 / mi) +79m 13:32 / mi
ahr:125 max:144

Planning on running intervals, but got to the HS and found a track meet in progress. So kept going and ended up running around Bluff Farm overlooking Lake Memphremagog.

Tuesday May 7, 2019 #

8 AM

Road Running 1:09:37 [3] 6.0 mi (11:36 / mi) +145m 10:48 / mi

Thought training was at 8:00 today, but discovered it was really at 10:00. So ran first.

Strength (Trainer) 1:20:00
1c

Stretching before and after, easing on the hamstring which is generally doing well. Arms and core for strength work, not too hard today.

Monday May 6, 2019 #

12 PM

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

Easy during the class taking care of my hamstring, which seemed to do fine.

1 PM

Road Running 47:23 [3] 4.01 mi (11:49 / mi) +11m 11:43 / mi
ahr:109 max:139

Then some running.

Sunday May 5, 2019 #

10 AM

Road Running long (Randall Hill Rd) 2:32:18 [3] 10.51 mi (14:29 / mi) +196m 13:42 / mi
weight:163lbs

Out the rail trail to the truss bridge, then across the highway and up Randall Hill. Two miles up on pavement, then turns to dirt for 3 miles down. Easy on the legs. Left on Rte 5 and 3 miles back to the rail trail at I-91 and on home. Relaxed pace for the hamstring, picked it up for the last couple miles.

Saturday May 4, 2019 #

8 AM

Strength (Trainer) 1:05:00
1c

Stretched first, then core and arms with Adam.
Presses w/25# db's, pull downs 2 x 10 w/170#, v-ups, rows, dips, plus others. Hamstring was fine, but definitely no plyos today. Spent time in the steam room after.

Hiking 1:00:00 [1] 1.5 mi (40:00 / mi)

Green up day picking up lots of PBR and Labbats Ice cans.

Friday May 3, 2019 #

6 AM

Track workout intervals (GMHS) 38:40 2.76 mi (14:01 / mi) +4m 13:57 / mi
ahr:136 max:171 1c

Morning track intervals. Did 6 x 200, top of L hamstring under glute started to hurt a little after 4 so found myself backing off and finally called it a day.
50, 47, 47, 47, 49, 51

Wednesday May 1, 2019 #

5 PM

Trail Running (Newport ) 1:55:58 [3] 8.64 mi (13:25 / mi) +78m 13:03 / mi
ahr:120 max:146

Up the rail trail towards Canada. Got close but a shower opened up so I turned back early.

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