Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2020:

	activity	#	time	miles		km		+m		load
	Hiking	5	10:49:58	10.5	(1:01:54)	16.9	(38:28)	602		1045.1
	Road Running	9	8:53:03	41.85	(12:44)	67.35	(7:55)	330		1529.5
	Strength	6	7:00:00						6c	1200.0
	Trail Running	4	3:26:50	7.04	(29:23)	11.33	(18:15)	88		373.8
	Track workout	3	2:13:09	10.95	(12:10)	17.62	(7:33)	28	3c	353.2
	Skate Ski	1	30:03	1.22	(24:38)	1.96	(15:18)	1		30.0
	Total	25	32:53:03	71.56		115.16		1049	9c	4531.6
averages - weight:162.7lbs

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Saturday Oct 31, 2020 #

6 AM

Road Running 1:16:41 [3] 6.18 mi (12:24 / mi) +41m 12:09 / mi
ahr:148 max:166

Daybreak run with Christian. Clear, crisp 18F. Nice run.

Friday Oct 30, 2020 #

7 AM

Note

Rain changed to snow overnight and coming down steadily. Maybe get a couple inches before it tapers off. Ready for some grass skiing!

10 AM

Skate Ski 30:03 [1] 1.96 km (15:18 / km) +1m 15:16 / km
ahr:109 max:128

Local tour around the field on grass top snow. Could use quite a bit more, but nice to be on the skis to start the season!

Road Running 32:41 [1] 2.09 mi (15:38 / mi) +58m 14:23 / mi
ahr:132 max:158

With Ruthie and Molly. Lots of stops for one of us to sniff the grass.

C • Molly 2

Thursday Oct 29, 2020 #

9 AM

Strength (Trainer) 1:25:00 [3]
1c

Warm up and stretching, ski erg, skip rope, then work with Adam. Felt good after a couple days off. Jumps and lifts, bands.

Wednesday Oct 28, 2020 #

11 AM

Note

PT on wrist. Evaluation of range of motion. Ultrasound and some stretching exercises to get my palm down flat doing a push up.

Sunday Oct 25, 2020 #

1 PM

Trail Running warm up/down 22:04 [3] 1.2 mi (18:23 / mi) +34m 16:55 / mi
ahr:100 max:123

Biathlon training. Run first to check out the snow pile buried under mulch just waiting for colder weather to be spread around the trails. Will go on the 3 km of paved trails to protect the asphalt from BistenBully treads. This stuff will set up like concrete.

Trail Running 57:56 [3] 2.0 mi (28:58 / mi) +3m 28:50 / mi
ahr:103 max:135

Shooting drills with running loops in between, and some friendly races. Prone pretty good, but standing still elusive and scattered.

Saturday Oct 24, 2020 #

6 AM

Road Running 1:00:27 [3] 5.0 mi (12:05 / mi) +39m 11:48 / mi
ahr:155 max:171

At dawn from the boat landing with Joe and Christian.

Friday Oct 23, 2020 #

9 AM

Hiking (AT/LT Corridor Monitoring) 6:35:08 [2] 5.43 mi (1:12:46 / mi) +336m 1:01:03 / mi
ahr:102 max:142

Checking the property boundary along the east side adjacent to Pico. Up the line from Rte 4 behind vacation homes built right along National Forest land. Usual checking monuments and witness trees, repainting blazes and tying survey tape around trees along the line between monuments. Very time consuming as there was extensive encroachment onto the NF. Sheds, propane tanks, tree houses, trash dumps. All needed to be photograph and documented for followup by others.

For the second half I was above the development, but the slope got steeper and monuments harder to locate. Still have this much again to get to the summit of Pico, which is about where I end on the east side close to Pico Camp. Next time I think I'll start there and work my way down the mountain.

Thursday Oct 22, 2020 #

10 AM

Road Running warm up/down 6:18 [2] 0.53 mi (11:53 / mi)
ahr:142 max:162

Road Running tempo 33:45 [4] 3.08 mi (10:57 / mi) +9m 10:52 / mi
ahr:156 max:171

Hard effort on the rail trail for 5km.

Road Running warm up/down 7:17 [2] 0.55 mi (13:15 / mi) +6m 12:47 / mi
ahr:158 max:164

11 AM

Strength 15:00 [3]
1c weight:163lbs

Then into the rec center for strength:
Pull - TRX rows
Push - Pushups
Hip hinge - Asymmetric RDLs w/40# kb
Twist - Wood chops with 10# ball
Carry - across floor with 90# wgts

Monday Oct 19, 2020 #

5 PM

Strength (Trainer) 1:15:00 [3]
1c

Warm up, then session with Adam. Glute recovered from last week's soreness. Did some jump squats, Bulgarian squat jumps, high knees jumps. Core work. Arms and shoulders.
5 pull ups.

Sunday Oct 18, 2020 #

7 AM

Road Running 38:30 [3] 3.02 mi (12:45 / mi) +19m 12:30 / mi
ahr:156 max:170

Nice clean 28F morning.

2 PM

Trail Running (Craftsbury) 1:30:19 [1] 1.92 mi (47:02 / mi)
ahr:103 max:140

Runs between biathlon shooting.

Saturday Oct 17, 2020 #

6 AM

Road Running 1:34:00 [3] 6.34 mi (14:50 / mi) +68m 14:21 / mi
ahr:77 max:98

Heavy rain overnight. Casual daybreak run at tail end sprinkles.

Friday Oct 16, 2020 #

7 AM

Hiking 6:10 [1] 0.19 mi (32:26 / mi)
ahr:85 max:93

Laps around the pond to measure distance of various options. See comment discussion below.

Thursday Oct 15, 2020 #

Note

Birkie has announced their plans for the Feb races: the Birkie and Korte can be raced any of days Wed 2/24 thru Sun 2/28 with skate technique Wed, Thurs and Sat, and classic Fri and Sunday. The races will all start and finish in Telemark, no skiing up Main St, Hayward. Waves each day will be limited to keep crowding sparse.

So which day will have the best conditions? Any long range forecasts?

Or you can just stay home and do it virtually.

C • virtual birkie 7

11 AM

Hiking (Killington) 2:53:11 [1] 2.62 mi (1:06:06 / mi) +184m 54:16 / mi
ahr:98 max:143

AT/LT trail corridor monitoring. Beautiful sunny fall day. Bushwacked along the western property line for the trail corridor. Open hardwood forest, rocky footing. Checking monuments, witness trees, repainting blazes, replacing survey tape marking where needed. Found encroachment out by Rte 4, but not serious.

Wednesday Oct 14, 2020 #

6 AM

Track workout warm up/down 14:39 [3] 1.0 mi (14:39 / mi) +2m 14:35 / mi
ahr:100 max:137

Track workout intervals (Chester HS) 4:42 [3] 0.53 mi (8:52 / mi)
ahr:128 max:142 1c weight:163lbs

Moderate track intervals. Taking it easy on my achy R glute, ran CCW to reduce stress on it as well as less than full effort.
200's: 1.03, 59
400: 2.08

Track workout warm up/down 22:31 [3] 1.93 mi (11:40 / mi)
ahr:152 max:174

Chugged around a few more laps experimenting with stride.

Monday Oct 12, 2020 #

3 PM

Strength (Trainer) 1:45:00 [3]
1c

Warm up and stretching, then weekly session with Adam. Continued afterwards with some followup exercises. Avoided loading the glutes as my R glute has been sore and weak since doing jump lunges last Monday. Plenty of other muscles to work.

Also ski erg 3 x 500m, 2.12 best.

Sunday Oct 11, 2020 #

1 PM

Trail Running warm up/down 4:31 [1] 0.21 mi (21:30 / mi)
ahr:112 max:130

Trail Running 25:00 [1] 1.21 mi (20:40 / mi) +51m 18:16 / mi
ahr:98 max:156

Running between biathlon firing.

Saturday Oct 10, 2020 #

6 AM

Road Running 1:13:11 [3] 6.21 mi (11:47 / mi) +23m 11:39 / mi
ahr:153 max:175

Nice run with Christian at daybreak.

Road Running 21:38 [3] 1.83 mi (11:49 / mi) +12m 11:35 / mi
ahr:144 max:166

Saw Ruthie and Molly on the rail trail as I drove home, stop stopped and caught up with them as they boomed along.

Wednesday Oct 7, 2020 #

Note

Loaded a few trays last night into the dehydrator with pears and apples -- and bread and butter pickle slices. All came out well, including the dried pickles. With try them on the next longer run.

6 AM

Track workout warm up/down 15:11 [2] 0.99 mi (15:20 / mi)
ahr:93 max:125

Track workout intervals (Chester HS) 33:00 2.92 mi (11:18 / mi) +3m 11:16 / mi
ahr:117 max:151 1c

Track session. 200's followed by 400's, then a few more 200's. R hip flexors started to ache after the first 400, so reversed direction and put the cornering load on the other hip. Worked fine.

1.00, 57, 53
2.07, 2.08
57, 50, 51

Hiking (Kingdom Valley) 45:29 [1] 1.26 mi (36:06 / mi) +82m 30:00 / mi
ahr:106 max:142

Easy hike around the ski trails looking for Ruthie and Molly.

Monday Oct 5, 2020 #

4 PM

Strength (Trainer) 1:15:00
1c

Training with Adam. Warm up, stretching, squats, lunges, ski erg
Plyos - knee up jumps, Bulgarian squat jumps, lunge jumps
Skaters, shoulder touch planks
Hip bridges on ball
RDL's with dumbbells, weight carries, rows on pulley machine

Good workout after I got going. Initially felt low energy.

Sunday Oct 4, 2020 #

7 AM

Road Running 46:15 [3] 4.1 mi (11:17 / mi) +32m 11:01 / mi
ahr:169 max:197

Early morning with Joe and Christian. Crisp run in the 30's, clear weather.
nice to see my HR get up into the 190's (?).

C • 190s 6

2 PM

Trail Running (Craftsbury) 7:00 [2] 0.5 mi (14:00 / mi)

A short run to loosen up before biathlon shooting.
Had to deal with a loose butt plate again, but only at the end.

Friday Oct 2, 2020 #

7 AM

Hiking (Kingdom Valley) 30:00 [1] 1.0 mi (30:00 / mi)
weight:162lbs

Hike in light rain with Molly around the ski trails. Across the roughed out path of yet another new trail high on the hillside. Some briar growth over the summer, but might be possible to explore on skis this winter if we get a heavy snowpack.

10 AM

Strength (Rec Center) 1:05:00
1c

Empty gym. Got questioned for not wearing a mask even though no one else was there.
Stretched, warm up, balance, squats, lunges, jump rope.
Shoulder mobility, iso, band.
Push ups (30) on ball.
Pull ups 1 set of 5 ok, shoulder failed on 2nd set.
Launch simulations off mat.
Ski erg 3 x 500, ~2:15 best.
Leg presses 10 x 250#, single legs 10 x 70#

C • Unmasked in an empty room 6

Thursday Oct 1, 2020 #

4 PM

Road Running warm up/down 18:45 [2] 1.32 mi (14:12 / mi)
ahr:102 max:138

Road Running warm up/down 5:44 [2] 0.32 mi (17:55 / mi) +11m 16:08 / mi
ahr:98 max:104

Track workout intervals (Rail trail) 43:06 3.58 mi (12:02 / mi) +24m 11:48 / mi
ahr:128 max:154 1c

First to Chester HS, then Springfield HS and both had soccer games and runners on the track. So went to the rail trail and ran the last quarter mile before the bridge.
8 x 400 m with jog back to the start. First 4 were upstream, last 4 downstream.
2.54, 2.33, 2.18, 2.30
1.59, 2.01, 1.54, 1.56

Road Running warm up/down 17:51 [3] 1.28 mi (13:57 / mi) +10m 13:36 / mi
ahr:119 max:146

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