Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Aug 31, 2021:

	activity	#	time	miles		km		+m		load
	O - competition	2	22:58:01	35.96		57.87		2219		4134.1
	Strength	8	8:24:10						7c	1452.5
	Hiking	3	8:14:34	11.08	(44:38)	17.83	(27:44)	628		957.7
	Road Running	11	6:53:31	31.6	(13:05)	50.85	(8:08)	354	1c	1267.6
	Stretching	21	4:51:00
	Trail Running	3	4:05:47	13.01	(18:54)	20.94	(11:44)	434		798.1
	Track workout	3	55:27	5.29	(10:29)	8.51	(6:31)	11	3c	176.4
	Total	43	56:22:30	96.94		156.01		3647	11c	8786.4
	[1-5]	25	51:31:30
averages - weight:165lbs

22:58

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Tuesday Aug 31, 2021 #

8 AM

Stretching 12:00 [0]

Morning roll, stretches

1 PM

Hiking (Killington) 3:37:59 [1] 2.47 mi (1:28:15 / mi) +128m 1:16:02 / mi
ahr:101 max:136

AT trail corridor survey north of Rte 4. Up the west side of the parcel with no problems until I hit chest high stinging nettles. Couple hundred meters of that and then the slope kicked up into a tangle of boulders. Survey line disappeared into thick vegetation. Spent 45 min searching, then bailed over to the opposite side. Came back south with no problems. Will have to go back and find the missing 2 survey markers from the top of the hill once the summer growth dies back.

8 PM

Stretching 7:00 [0]

Evening stretches

Monday Aug 30, 2021 #

4 PM

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

Ballista to warm up
Glute strength with leg press, 5 sets x 8 reps 340#
Calf raises on leg press machine, 15 reps 340#
Single leg bridges
Pull ups 8
Stretches at end calves, hip extension, standing table femoris

Sunday Aug 29, 2021 #

6 AM

Stretching 10:00 [0]

Morning roll, stretches

7 AM

Road Running 34:55 [3] 3.01 mi (11:36 / mi) +17m 11:24 / mi
ahr:149 max:163

Rail trail with Ruthie and Molly.

2 PM

Road Running (Craftsbury) 3:30 [2] 0.26 mi (13:29 / mi) +9m 12:14 / mi
ahr:114 max:128

Biathlon: running between shooting.

Road Running 13:34 [2] 0.97 mi (13:59 / mi) +6m 13:43 / mi
ahr:112 max:130

More biathlon practice.

Stretching 6:00 [0]

Stretches

Saturday Aug 28, 2021 #

7 AM

Stretching 15:00 [0]

Morning roll, stretches

8 AM

Road Running 57:32 [4] 5.02 mi (11:28 / mi) +81m 10:55 / mi
ahr:133 max:148

Plains out to intersection.
Much cooler at 60F and drier this morning. Good for running.
Worked on picking up cadence and body position.

Road Running 4:11 [3] 0.3 mi (13:56 / mi) +2m 13:39 / mi
ahr:130 max:143

Some pickups back across the dam.

Friday Aug 27, 2021 #

8 AM

Road Running warm up/down 14:00 [3] 1.01 mi (13:52 / mi) +4m 13:42 / mi
ahr:89 max:128

Track workout intervals (Chester HS) 2:15 [4] 0.28 mi (8:02 / mi) +2m 7:52 / mi
ahr:112 max:130 1c

Track time!
2 x 200: 1.04, 57

Track workout intervals 14:30 1.07 mi (13:33 / mi) +4m 13:24 / mi
ahr:111 max:139

Then 400's. Planning to do 4, but legs were heavy and sluggish. Felt the lifting on the legs from yesterday. Should have waited another day.
2.20, 2.09

7 PM

Stretching 12:00 [0]

Evening roll, stretches

Thursday Aug 26, 2021 #

4 PM

Stretching (Rec Center) 20:00 [0]

Roll, stretching part of Ballista, hip extension, table stretch rectus femoris

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

Balance of Ballista
2 sets monster walks, skaters with band
Leg press 3 sets 8 reps 320#
Side half planks
Single leg calf raises on half roll 90# Smith machine
Squats 90#

Wednesday Aug 25, 2021 #

7 AM

Stretching 14:00 [0]

Morning roll, stretches
Calf raises w/33# wgt vest added, 3 sets x 15

1 PM

Note

Biathlon target -- zeroed and then shot 10/10 prone, very steady. Standing unstable and results 2/10.

4 PM

Road Running 29:26 [3] 2.05 mi (14:22 / mi) +42m 13:30 / mi
ahr:104 max:137

Hot late afternoon run. Felt good to loosen up. Then stopped at the beaver pond and dismantled the recent additions to their upper dam. Also installed an extension to the bypass drain pipe.
Was supervised by 2 of 4 beavers circling around in the lower pond just below the culverts.

8 PM

Stretching 12:00 [0]

Evening roll, stretches

Tuesday Aug 24, 2021 #

8 AM

Stretching 12:00 [0]

Morning roll, stretches

10 AM

Strength (PT) 40:00 [2]

Rolling
Added new moves for glute strength:
Side half planks lifting top leg up
Monster walks with band
Stance on one leg with skaters back to side, with band
Single leg squat off step

11 AM

Trail Running (Oak Hill, NH) 2:08:01 [3] 6.44 mi (19:53 / mi) +313m 17:16 / mi
ahr:104 max:138

PT is right below Oak Hill next to the Co-op, so went up to the nordic center to run the trails. Was recommended to go past the top into the Trescott water supply lands and run those trails. Climb all the way. Good single track bike trails, well signed for a good loop.

Came down cutting over to Oak Hill ski trails, but ended up drifting too far north. Came out on Rte 10 a mile above target. Ran the road some and then cut back into the woods to Storrs Pond. Nice run, but hot and farther than I had intended.

Monday Aug 23, 2021 #

6 AM

Stretching 12:00 [0]

Morning roll, stretches

2 PM

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

Warm up bike, plus part of Ballista
Strength with Adam 4 sets each x 6 reps
- squats on Smith machine 115#
- legs press 310#
- quad extension 95#
Then rdl's 30#, leg ups, v-crunch

All felt good

8 PM

Stretching 12:00 [0]

Evening roll, stretches

Sunday Aug 22, 2021 #

10 AM

Stretching 13:00 [0]

Morning roll, stretches

2 PM

Road Running (Craftsbury) 39:17 [3] 3.04 mi (12:55 / mi) +3m 12:53 / mi
ahr:124 max:153

Biathlon training. Runs between shooting 12 x ~400 m.
Shooting fair, prone 3-4 hits, standing 2-4.

8 PM

Stretching 12:00 [0]

Evening roll, stretches

Saturday Aug 21, 2021 #

Note

Ran the rogaine just in time: strong winds from the SW are further spreading the Caldor fire and sending heavy smoke over Tahoe and Truckee. Air is miserable and National Forests are closed including last week's venue.

6 AM

Stretching 15:00 [0]

AM rolling, stretches, hip mobility

7 AM

Road Running warm up/down 13:25 [2] 1.0 mi (13:25 / mi)
ahr:103 max:134

Track workout intervals (Chester HS) 13:50 [4] 1.63 mi (8:29 / mi) +2m 8:27 / mi
ahr:116 max:137 1c

Warm, humid, really dripping sweat. Should have been out an hour earlier. A little restrained as R hip started to clunk after the 4th interval.
6 x 400
2.22, 2.13, 2.05, 2.03, 2.06, 2.13

Track workout warm up/down 3:54 [1] 0.26 mi (15:01 / mi)
ahr:112 max:126

8 PM

Stretching 12:00 [0]

PM PT: rolls; stretch for ankles, hip flexors, femoris

Friday Aug 20, 2021 #

7 AM

Strength 20:00 [2]
1c

Ballista routine. Plus calf raises with wgt vest 40#.

Stretching 20:00 [0]

Morning PT
Rolling, femoris off stool, hip extension kneeling, calves off block

Trail Running (Paradise Park, Windsor) 57:00 [3] 3.1 mi (18:23 / mi) +64m 17:17 / mi
ahr:97 max:123

Run after finger PT. Warm, muggy, thick air; great to breath again after CA.
35/45

5 PM

Stretching 15:00 [0]

Roll, stretches

Thursday Aug 19, 2021 #

8 AM

Stretching 30:00 [0]
weight:165lbs

Morning PT stretches:
50 rolls thighs and calves
Stretches - 3 sets 30 sec each: rectus femoris off table, kneeling psoas. gastrocnemius
Strength - 3 sets 10 reps: single leg heel raises/drops, single leg bridges

5 PM

Stretching 15:00 [0]

PM stretching: 50 rolls, 3 x 30 sec stretches

Wednesday Aug 18, 2021 #

6 AM

Stretching 15:00 [0]

Rolling thighs and calves. Stretches for psoas, calves, femoris.

3 PM

Strength (Rec Center) 1:50:00 [3]
1c

Rolling thighs and calves.
Ballista routine warmup.
Stretches from PT: psoas/hip flexors, calves, rectus femoris.
Lifts/extensions per PT with Adam:
- Smith machine squats 6 sets x 8 reps @ 115# down slowly
- Leg press 6 sets x 6 @ 300/340# down slow
- Quad extensions 6 x 6 @ 80 down slow

Bothered R hip behind trochanter afterwards; see what tomorrow brings

Tuesday Aug 17, 2021 #

Note

PT visit. New session on knee. Which feels fine even after the weekend. However, gait analysis and observations showed weakness in quads and glutes, plus tight calves and front of thighs. Got a series of exercises to work on them.
Therapist is one who presented at the Craftsbury running camp and works with runners and nordic skiers.

Saturday Aug 14, 2021 #

Event: 2021 North American Rogaining Championships

7 AM

O - competition race (NA Rogaining champs Tahoe) 22:58:00 [3] 57.87 km (23:49 / km) +2219m 19:59 / km

Rogaining champs with Charlie Leonard. Challenging conditions with forest fire haze, heat (90’s) and altitude. Organizers did an excellent job putting on event despite pandemic concerns and permit hassles.

Really drained by heat Saturday afternoon, but cooled into the night and felt better. Hiked almost the entire course with a little running at the end.

Map was good, only complaint a key mapped road leading to 44 in the north the didn’t exist on the ground. Had to bushwhack down a long hillside with sketchy attackpoint. Little later in the NW lost time at 61 because the local trails had been obliterated by heavy equipment munching on the underbrush. They’re cutting down trees and eliminating fire materials from broad sections of the forest. Hope it starts to work. The whole Tahoe area and Western states for that matter have changed with the growing threat and presence of wildfires. Sky was always hazy and sun glowed a strange red when you could even see it.

Lot of travel on mountain bike trails which were smooth and well built, kept at modest grades. Often longer but faster than bushwhacks. Some of the higher points in the South had rocky scrambles up steep hillsides. Got all the points we targeted.

Went through lots of water and electrolytes (gallons), not much food (less than a full bagel and some gorp and shot blocks).

Knee was fine, probably because we didn’t run. Just wore running shorts because of the heat and only had a few cuts from vegetation (mostly very open forest). Bottoms of feet hurt from side hill travel in running shoes plus bumpy rock sections.

Kept adjusting route for terrain and heat and smoke conditions. Left an hour cushion at the end because I didn’t want a death march to the finish. Turned out to be enough as we won ultravets by a couple hundred points and supervets as well with 1550 points.

Will have to map out distance traveled since they didn’t let us bring any gps watches. Organizers gave us gps trackers which nicely showed where we were online, but didn’t tally distance or elevation data ... [added later]

C • GPS track 4

C • Congrats! 5

Friday Aug 13, 2021 #

10 AM

Hiking 45:00 [1] 1.0 mi (45:01 / mi)

Hike on Tahoe-Pyramid trail along Truckee canyon with full crew and Charlie. Long stop to watch trucks on I-80.

Thursday Aug 12, 2021 #

10 AM

Road Running 1:27:20 [3] 6.32 mi (13:49 / mi) +85m 13:16 / mi
ahr:137 max:174

Rail trail with Ruthie. Steady pace although walked up hill at end to save legs for weekend. Hazy sun and dry, smoke haze worse.

Wednesday Aug 11, 2021 #

9 AM

Road Running 48:58 [3] 4.0 mi (12:15 / mi) +85m 11:29 / mi
ahr:123 max:143

Neighborhood run with Greg, Emmett and Ruthie.

Monday Aug 9, 2021 #

12 PM

O - competition race (Tahoe relay) 1 [4]

Relay at Burton Creek. Ran with Greg and Carol, so was on the elite course. Still ended up 6th team out of 14. Ran okay with a couple minutes lost finding two controls, off slightly on the bearings and had to check off to the side when I got to the right distance. Generally know the area from past SkiO, so that helped.

Trail Running 1:00:46 [4] 5.58 km (10:53 / km) +57m 10:21 / km
ahr:134 max:163

gps track

Wednesday Aug 4, 2021 #

6 AM

Track workout warm up/down 6:13 [3] 0.52 mi (11:57 / mi) +4m 11:42 / mi
ahr:137 max:147

Track workout intervals 14:45 1.53 mi (9:39 / mi)
ahr:144 max:159 1c

Intervals with Christian. Slow to start, but knocked 7 sec off each repeat.
5 x 400 -- 2.27, 2.19, 2.12, 2.07, 1.59
Another few laps and I would have turned in some great times!

C • 1.99? 2

5 PM

Strength (Trainer) 1:22:00 [3]
1c

Warm up, bike, stretches
Jumps, skaters, clamshells with band
Chin up/leg ups, rows

Tuesday Aug 3, 2021 #

10 AM

Hiking 36:23 [3] 1.3 mi (27:59 / mi) +148m 20:41 / mi
ahr:103 max:136

Hike up Cross Rivendale trail to Patterson Mtn.

Hiking 3:15:12 [3] 6.31 mi (30:56 / mi) +353m 26:21 / mi
ahr:99 max:142

Another section from Vershire Center to West Fairlee. Nice trail showing very little use. This part was mostly down going east.

Monday Aug 2, 2021 #

11 AM

Strength (Rec Center) 57:10 [3]
1c

Bike, then Ballista plus strength, pull ups, push ups, knee lifts
Balance on dynadisc with band
Skierg 500 m

Road Running 36:30 [3] 2.5 mi (14:36 / mi) +20m 14:15 / mi
1c

Run on rail trail with a couple stops to do step ups on the picnic tables.
Really nice weather even running at midday.

Sunday Aug 1, 2021 #

2 PM

Road Running (Craftsbury) 30:53 [3] 2.12 mi (14:34 / mi) +2m 14:32 / mi
ahr:128 max:151

Biathlon training. Runs between shooting bouts.
8 x ~400
Got some rain, but not bad. Prone good 0 to 2 misses, standing between 1 and 4 misses.

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