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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending May 31, 2020:

activity # timemileskm+mload
  Road Running13 12:04:26 61.29(11:49) 98.64(7:21) 7582203.4
  Trail Running7 5:57:59 22.39(15:59) 36.03(9:56) 7641059.7
  Track workout5 3:38:51 21.6(10:08) 34.76(6:18) 195c870.4
  Strength5 3:07:394c510.3
  O-course Training1 2:59:22 4.94(36:19) 7.95(22:34) 212538.1
  Bicycling2 1:39:36 11.15(8:56) 17.94(5:33) 220265.4
  Hiking1 1:30:00 3.0(30:00) 4.83(18:38)90.0
  Road Race1 32:28 3.1(10:28) 4.99(6:30) 39129.9
  Roller skiing1 26:10 2.53(10:20) 4.07(6:26) 2252.3
  Stretching1 1:01 0.04(25:34) 0.06(15:53)1.0
  Total32 31:57:32 130.04 209.28 20349c5720.4
averages - weight:163.4lbs

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Sunday May 31, 2020 #

7 AM

Road Running 1:24:00 [3] 6.82 mi (12:19 / mi) +124m 11:39 / mi
ahr:142 max:173 weight:163lbs

Out Plains from Stoughton Dam onto Piper to end at Little Ascutney, all gradual up. Back same route. Empty dirt road. Good running against a chilly breeze on the way out.

Saturday May 30, 2020 #

Event: Al-O-ha Youth Orienteering Festival - postponed
 
7 AM

Trail Running 54:50 [3] 2.77 mi (19:48 / mi) +119m 17:28 / mi
ahr:94 max:111

Cummings Rd and then up around the ski trails with Molly. Tired.
8 PM

Strength 10:00 [2]

Glute bridges, hip abductors

Friday May 29, 2020 #

12 PM

Strength (Rec Center) 45:00 [3]
1c

Outdoor workout with Jordan. Hot sun and stifling with a mask. Mix of upper body and leg exercises, reps called by drawing cards:

Squats - 20# db
Lunges/bicep curl combo - 15# db
Rows - 20# db
Overhead press - 3# db (the toughest for me)
3 PM

Hiking 1:30:00 [1] 3.0 mi (30:00 / mi)

Day early for Green Up Day. Picking up trash from house down towards town. Not too bad, just 3 bags of trash and very few cans. I think some of the local kids have done pickup all month as part of their school assignments.

Glad to see so many people using latex gloves and sanitizing wipes. But why throw them out the car window when you're done?
C • externalized costs 3

Thursday May 28, 2020 #

6 AM

Trail Running 1:45:39 [3] 8.33 mi (12:41 / mi) +164m 11:57 / mi
ahr:141 max:178 weight:162lbs

Early with Christian. A little humid, but nice. Glad to have company as it moved me along.
43.49 / 15.36 / 46.14

Wednesday May 27, 2020 #

7 AM

O-course Training (Harris Center) 2:59:22 [3] 7.95 km (22:34 / km) +212m 19:54 / km
ahr:110 max:145

Hot, humid, mosquito day in the 80's. Loped around the 5 k course. Haven't done any orienteering since last fall and it showed. Mistakes on half the first 8 controls in the rocky southern section. Typically started looking too soon or veered off 20-30 m before the control location. Then fine thru the rest where I stayed exactly on-line.

Tuesday May 26, 2020 #

6 AM

Track workout warm up/down 8:07 [2] 0.6 mi (13:31 / mi)
ahr:113 max:140

Track workout intervals (Chester HS) 21:46 [5] 2.5 mi (8:42 / mi)
ahr:138 max:156 1c

VO max intervals: 5 x 800 with starts every 5 min, recovery was whatever was left after doing the 800 m, approximately 40 sec.

4.21, 4.14, 4.25, 4.18, 4.28

Felt good, but would not have wanted to do another 800.

Track workout warm up/down 11:41 [3] 1.03 mi (11:20 / mi)
ahr:156 max:168

Cool down with Joe, with a 100 m pickup at the end.

Monday May 25, 2020 #

7 AM

Road Running 36:20 [3] 3.01 mi (12:04 / mi) +13m 11:55 / mi
ahr:143 max:153

Sunday May 24, 2020 #

7 AM

Stretching warm up/down 1:01 [1] 0.04 mi (25:34 / mi)
ahr:103 max:108

Road Running tempo 30:06 [4] 3.09 mi (9:44 / mi)
ahr:141 max:162

Rec center 5k #2 on the roads. Friday counted, but this was a fun followup. Had had an epsom salt soak first to loosen muscles and felt good on another cool morning (36F at daybreak). Held a pretty good pace for 30 sec slower than on the track Friday.

Road Running tempo 16:50 [3] 1.39 mi (12:07 / mi) +4m 12:00 / mi
ahr:153 max:175

Cool down with Christian.

Friday May 22, 2020 #

6 AM

Track workout warm up/down 13:36 [3] 0.86 mi (15:49 / mi)
ahr:139 max:158

Track workout race (Chester HS) 29:35 [5] 3.1 mi (9:33 / mi) +4m 9:30 / mi
ahr:152 max:169 1c

Virtual 5k rec center race. At the track with Christian and Joe. Cool morning at 40F, nice and fresh. Reaching for 9 min/mi and looking for under 30 min total. On target for the first mile but lost focus on the second and drifted slower. Recovered for mile 3 and finished okay for a satisfactory time, two minutes faster than trial a couple weeks ago.
C • All out 3

Track workout warm up/down 5:14 [2] 0.37 mi (14:09 / mi)
ahr:121 max:149

12 PM

Strength (Rec Center) 45:00 [3]
1c

Outdoor workout with Jordan. Squats and upper body moves with light (5 and 10#) dumbbells. An F-35 flyover occurred during the session, but seemed to have missed their target -- the local hospital -- and went several miles to the west.

Wednesday May 20, 2020 #

8 AM

Trail Running 1:20:14 [3] 4.62 mi (17:22 / mi) +125m 16:01 / mi
ahr:101 max:144

Run with Molly down the rail trail and then around Muckross, some on trail and some bushwacking.

Tuesday May 19, 2020 #

6 AM

Track workout (Chester HS) 29:47 intensity: (13:47 @3) + (16:00 @5) 3.31 mi (9:00 / mi)
ahr:125 max:144 1c weight:164lbs

Tuesday track with Christian. Beautiful clear day, early morning 40 degrees, no wind. Plan was to do shorter distance at target pace around 8-9 min/mile in prep for 5k run Friday. However, day was so great that with 2 days rest it came off quicker:
2 x 200 - 50, 51
2 x 400 - 1.51, 1.56
2 x 800 - 3.59, 4.39
2 x 200 - 50, 48
C • Well done 6
8 AM

Road Running 20:00 [3] 1.5 mi (13:20 / mi)
ahr:116 max:132

Then caught up with Ruthie and Molly on the rail trail. They were almost done, but I took Molly for another mile and a half.

Saturday May 16, 2020 #

9 AM

Bicycling 16:43 [1] 2.61 mi (6:24 / mi) +44m 6:05 / mi
ahr:91 max:119

Road bike. Test run to see if all the pieces worked after a cleaning. In good condition after a couple years unused.
4 PM

Road Running (Rte 5) 45:48 [3] 4.18 mi (10:57 / mi) +13m 10:51 / mi
ahr:147 max:168

Run with Christian along the river.

Friday May 15, 2020 #

12 PM

Strength (Rec Center) 45:00 [3]
ahr:94 max:136 1c

Workout class in the parking lot. Went well with dumbbells and kettlebells. Had to wear a mask which was very uncomfortable while exercising.

Road Running 53:10 [3] 4.01 mi (13:16 / mi) +13m 13:08 / mi
ahr:111 max:151

Right after the strength work. Warm and humid. At least I ditched the mask.

Thursday May 14, 2020 #

10 AM

Road Running 30:25 [3] 3.01 mi (10:06 / mi) +17m 9:56 / mi
ahr:140 max:154

Beautiful day with Ruthie and Molly. Changed stride pattern and pace picked up with no added effort. Good progress. Molly was on leash and fatigued some on the last mile coming back, but overall ran well.
C • Pace 5

Wednesday May 13, 2020 #

6 AM

Road Running 44:48 [3] 4.0 mi (11:12 / mi) +40m 10:52 / mi
ahr:145 max:186

Recovery run with Joe. Molly was running crazy loops in the field yesterday and clipped me on the outside of L knee. Some pain last night, but okay with easy running this morning.

Tuesday May 12, 2020 #

6 AM

Track workout (Chester HS) 56:18 intensity: (20:18 @3) + (36:00 @5) 5.53 mi (10:11 / mi) +9m 10:08 / mi
ahr:133 max:157 1c weight:164lbs

Tuesday track work, extending faster pace to a little longer distance.
2 x 200, 3 x 800, 3 x 1200
1.06, 1.10; 4.28, 4.27, 4.42; 7.18, 7.03, 6.44
Working on a 9 min/mi pace, got there on the last 1200.
Ran the laps in the other direction this time and distance was just about right on.

Monday May 11, 2020 #

Note

Rest day
*** Biathlon SK biathlon sport. Groupings fair, score 60% for 50.

Sunday May 10, 2020 #

8 AM

Road Running (Chester Village) 41:04 [3] 3.6 mi (11:24 / mi) +40m 11:01 / mi
ahr:145 max:175

Loop around the town.

Saturday May 9, 2020 #

7 AM

Road Running 1:14:23 [3] 6.64 mi (11:12 / mi) +89m 10:45 / mi
ahr:157 max:174 weight:164lbs

No Springfield loop w/Joe, Josh and Christian. Windy, freezing, some snow left on the grass but not on the road.
2 PM

Road Running 22:36 [3] 2.02 mi (11:11 / mi) +58m 10:16 / mi
ahr:152 max:174

Ruthie plus Molly. Temp 39 degrees and snowing hard. Why was it raining all winter when the temp was 28 degrees?

Friday May 8, 2020 #

4 PM

Bicycling 1:22:53 [3] 8.54 mi (9:42 / mi) +176m 9:07 / mi
ahr:80 max:136

Mtn bike on the trail around the reservoir. Good condition except for a few short sections of mud by the river. Took it easy on the first ride of the year.

Thursday May 7, 2020 #

2 PM

Trail Running 47:18 [3] 3.62 mi (13:04 / mi) +70m 12:20 / mi
ahr:136 max:167

Up the east side with Ruthie and Molly. Getting hot, up into the 60's.

Wednesday May 6, 2020 #

8 AM

Road Running 1:07:09 [3] 6.01 mi (11:10 / mi) +92m 10:40 / mi
ahr:145 max:172 weight:164lbs

Another nice day. Started at freezing and was in the 40's under bright sun by finish.

Trail Running warm up/down 3:49 [1] 0.2 mi (19:05 / mi) +14m 15:41 / mi
ahr:105 max:122

Tuesday May 5, 2020 #

6 AM

Track workout warm up/down 11:09 [2] 0.94 mi (11:52 / mi)
ahr:128 max:147

Track workout tempo (Chester HS) 31:38 [4] 3.36 mi (9:25 / mi) +5m 9:22 / mi
ahr:158 max:169 1c

Pacing work at the track for a 5k. Cool sunny morning with gusty breeze. Splits all slowed a little on the back straight against the headwind. Working towards 30 min, but couldn't hold it after the first mile. Garmin distance is off, but splits from the lap count were 9.21, 10.36, 10.20 plus 9.28 pace for the last half lap. Legs a little tired from Sunday's 12 miles.

Why does the Garmin record track distances 8% high? Or did the guys laying out the track just build it long as a joke?
C • distance 4

Trail Running warm up/down 6:39 [2] 0.46 mi (14:28 / mi) +5m 13:59 / mi
ahr:129 max:163

Monday May 4, 2020 #

9 AM

Note

*** Biath score 17/30
Tried a different case of CCi Standard, shot well and ejected okay. Looks like I got 1 case of funky shells. Will try some more of the first and see if all 100 shells stick.
12 PM

Strength 42:39 [2]
ahr:75 max:97 1c

Zoom workout with Jordan from the rec center. Low on aerobics, except for a short dose of burpees.
C • Burpees? 4

Sunday May 3, 2020 #

8 AM

Road Running long 2:37:47 [3] 12.01 mi (13:08 / mi) +254m 12:20 / mi
ahr:138 max:184 weight:163lbs

Out rte 5 along the river as usual, but then came back on Skitchawaug Trail and Spencer Hollow Rd. At the turn the run goes straight up for a mile and a quarter, climbing 150 m. But then the rest is mostly down with a few easy climbs. Good long run.

Feet hurt, but knee was okay as long as I took the descents at an easy pace. Looks like I got a little dehydrated as well.

Saturday May 2, 2020 #

5 PM

Roller skiing 26:10 [2] 2.53 mi (10:20 / mi) +22m 10:04 / mi
ahr:106 max:133

Back on roller skis. Easy workout to get used to the feel. Good new pavement by the grain store.

Friday May 1, 2020 #

11 AM

Road Race tempo (Brattleboro) 32:28 [4] 3.1 mi (10:28 / mi) +39m 10:05 / mi
ahr:150 max:172

Down for car service, decided to do the Red Clover rover 3 mi course at the Brattleboro CC. Good rolling course, out and back. Ruthie and Molly were close behind on the way out, but slowed returning. Did the 3 miles in 31:30, the 3.1 miles were for Craftsbury's Spring Fling 5k.

Trail Running hills (Harris Hill) 59:30 [3] 2.39 mi (24:54 / mi) +266m 18:30 / mi
ahr:122 max:156

Since we were close by, went to Harris Hill for Hank Langes' hill challenge: three times up the 408 steps of the Harris Hill 90 m ski jump. Jogged back down on the trails behind on the hillside.
5.51, 6.18, 5.48
Probably should try this when I'm fresh, but not worth an extra trip down to Brattleboro.

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