Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2022:

activity	#	time	miles		km		+m		load
Strength	12	16:04:43						4c	2294.1
Road Running	10	4:38:06	21.93	(12:41)	35.29	(7:53)	120		841.7
Hiking	3	2:45:00	4.0	(41:15)	6.44	(25:38)			165.0
O - competition	2	2:35:36	6.51	(23:54)	10.48	(14:51)	266		622.4
Track workout	5	1:52:44	9.52	(11:51)	15.32	(7:21)	10	3c	353.5
Trail Running	1	45:51	3.01	(15:14)	4.84	(9:28)	67		137.6
Roller skiing	1	31:45	2.0	(15:52)	3.22	(9:52)	2		31.8
Total	29	29:13:45	46.97		75.59		465	7c	4446.0

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Sunday Oct 30, 2022 #

11 AM

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

Working around ski trails with sickle bar cutter. Taking out summer growth and small saplings along edges of trails.

Saturday Oct 29, 2022 #

12 PM

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

Rec center with Adam.
Warm up on spin bike 4 min, 80-100 rpm, 120-165 w.
Leg mobility, small weights for rotator muscles, pull downs
TRX hamstring stretches

Track workout 19:13 [3] 1.25 mi (15:22 / mi)

Then right to the track. Not a good idea. Felt sluggish and ran accordingly. Quit after warm up and one slow 200.

4 PM

Note

On the plus side, completed refinishing the living room floor. Sanded yesterday with a rented drum sander and a variety of grits. Sealed and finish coated with left over Bona products I had from doing the dining room oak floor two years ago. Looks good, finally got rid of the unstained bare patch the builder had left in the center of the floor (under a rug) 40 years ago.

Tuesday Oct 25, 2022 #

8 AM

Track workout warm up/down 5:14 [1] 0.35 mi (14:58 / mi)
ahr:99 max:108

Road Running 41:12 [3] 3.54 mi (11:38 / mi) +13m 11:31 / mi
ahr:135 max:165

Run with Joe and Christian. Hadn't planned on this, but got a text last night so out we went. More work than yesterday since I carried some fatigue. Still happy with improving pace.

Monday Oct 24, 2022 #

Note

Picked up a new loaner car from VW last week. The contract time with VW apparently ran out after 6 months so they gave me a new car. I mean new car with 2,400 miles on it. Another Taos. Kind of underpowered, but the gas mileage is good (40's) if you drive it easy and the price is right. Latest word is they've given up on the golf emission system and will offer to buy that back soon.

10 AM

Road Running tempo 33:23 [4] 3.0 mi (11:08 / mi) +11m 11:00 / mi
ahr:145 max:158

Hard run on the rail trail. Shooting for 11 min/mi at the moment and just about there.

Sunday Oct 23, 2022 #

1 PM

Road Running 9:17 [3] 0.65 mi (14:17 / mi)
ahr:113 max:142

Runs before biathlon practice.

Saturday Oct 22, 2022 #

8 AM

Road Running 48:09 [3] 4.0 mi (12:02 / mi) +15m 11:54 / mi
ahr:155 max:182

Morning run, nice weather. Pushed every other 1/4 mile a little.

Strength (Trainer) 1:35:00 [3]
1c

Workout and stretching with Adam.

Strength 1:35:13 [3]
ahr:86 max:118

3 PM

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

Ski trails with Ruthie and Molly. Clipping back some small saplings and briars.

Friday Oct 21, 2022 #

7 AM

Strength 45:00 [1]

Last of this year's firewood into the basement. Next year's is already mostly dried in the woodshed. Now starting to split and stack wood for '24-25.

Thursday Oct 20, 2022 #

4 PM

Strength 45:00 [1]

More moving firewood. Almost done.

Wednesday Oct 19, 2022 #

2 PM

Strength 1:00:00 [1]

Transferred another cord of wood into the cellar.

Tuesday Oct 18, 2022 #

8 AM

Track workout intervals 15:54 1.61 mi (9:53 / mi) +5m 9:47 / mi
ahr:131 max:188 1c

Warm up 3 laps, then short series of intervals.
200 62
400 2.19
200 57
400 2.05

Track workout 2:36 [3] 0.26 mi (10:01 / mi)
ahr:129 max:187

Cool down with 200 64.

Strength 53:16 [3]
ahr:90 max:133

Then to rec center
Balance, stretches
Hamstring single leg curls 40# 3 x 10, both sides near equal now
Donkey kicks 2 x 10 w/two heavy bands, 2 x 5 clamshells
Squats w/40# kb
Glider launches 3 x 10 each leg
Incline crunches 15
Pull downs on cable machine 2 x 20 @ 45# each arm
Pull ups 5
Tantrums on ball 2 x 1 min
Plank on ball 1 min
Spin bike 6 min varying drag, 100-200 watts

4 PM

Strength 45:00 [3]

Finished chainsawing the truck of the maple by the road. Lugged the sections up to the pickup truck to bring back to the woodshed. Then loaded more seasoned wood to move inside.

Monday Oct 17, 2022 #

12 PM

Roller skiing 31:45 [1] 2.0 mi (15:52 / mi) +2m 15:50 / mi
ahr:109 max:133

About time to get out and roller ski. Some rain so there were wet leaves and pine needles on the trail. Took it very easy for the first time out this year.

Sunday Oct 16, 2022 #

2 PM

Road Running (Craftsbury biathlon) 31:42 [3] 2.35 mi (13:29 / mi)

Running 1/4 mile laps between shooting stages.

Saturday Oct 15, 2022 #

6 AM

Track workout warm up/down 9:26 [3] 0.75 mi (12:35 / mi)
ahr:141 max:156

Track workout (Springfield HS) 17:08 [3] 1.78 mi (9:37 / mi)
ahr:147 max:177 1c

Track while Joe and Christian did a VO2 max workout. Did a couple 400's, a slow 800 and three 200's at 54 sec. Foggy morning, could hardly see the far side of the track.

Friday Oct 14, 2022 #

2 PM

Note

Stopped at the VTC orchard on my way back from doing a workshop in Burlington. Tons of Cortland and McIntosh apples at easy picking height. I'll dehydrate a bunch and Ruthie has pies lined up.

Wednesday Oct 12, 2022 #

8 AM

Road Running 38:50 [4] 3.51 mi (11:04 / mi) +20m 10:52 / mi
ahr:146 max:180

Good effort with Christian and Joe. Pushed on pace and saw progress.

10 AM

Strength 1:00:00 [2]

Cutting up the trunk to firewood length. Hauling chunks up slope to pickup. Then splitting into final size using hydraulics. Still have another 12' of trunk to go -- this is the big end.

Tuesday Oct 11, 2022 #

8 AM

Strength 2:00:00 [1]

Bucked limbs off a 14" sugar maple the beavers dumped towards the highway. Top reached the shoulder, didn't block traffic. Ash trees are one thing, but sugar maples are cause for alarm!

Later, another half hour with the gas saw starting to cut the trunk to firewood length.

1 PM

Strength (Trainer) 1:35:43 [3]
ahr:84 max:145 1c

With Adam, warm up spin bike 10 min
Lots of upper body work.
Arms -- pull downs, shoulders
Core -- inclined twists, plank on ball
Legs -- back lunge to balance on one foot, kb squats

Monday Oct 10, 2022 #

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

Around the ski trails with Ruthie and Molly.

Sunday Oct 9, 2022 #

10 AM

O - competition race (Brown X) 1:27:17 [4] 5.15 km (16:57 / km) +145m 14:51 / km
ahr:116 max:156

Trouble right from the start. Lost my pace count going thru the saplings at the start and was looking for the control 100 m short and went into search mode for 10 min. Finally relocated on the contours of the shoulder and locked in. Another issue at 6 looking too low on the slope. Went back to the nearby trail and went up and around on that and into the control for a 4 min loss.
Generally running was good and pushed in places.

Road Running warm up/down 4:45 [1] 0.25 mi (19:01 / mi)
ahr:105 max:121

BrownX - Splits

Saturday Oct 8, 2022 #

Event: NEOC - 2022 Masters Nationals

Event: The Stockville

10 AM

Road Running warm up/down 10:32 [1] 0.55 mi (19:09 / mi)
ahr:108 max:137

11 AM

O - competition race (Masters Brown X) 1:08:19 [4] 5.33 km (12:49 / km) +121m 11:31 / km
ahr:124 max:151

Nice run until I bungled the next to last control for a 12 min loss. Compass off and headed in wrong direction.

BrownX1 - Splits

Thursday Oct 6, 2022 #

5 PM

Road Running (Ethan Allen biathlon ) 26:00 [3] 2.0 mi (13:00 / mi)

Up to Jericho for training at the EA biathlon range. Impressive facility on the base. Good roller ski track, although I was running. Shot for 2 hours on the range. Option for Tues/Thurs training and weekly races in the winter; actually a little closer than Craftsbury.
Note: careful not to drive over 25 mph as the base has radar for speeders.

Wednesday Oct 5, 2022 #

6 AM

Road Running 34:16 [2] 2.08 mi (16:29 / mi) +62m 15:05 / mi
ahr:105 max:137

In the early morning dark.

Tuesday Oct 4, 2022 #

9 AM

Note

Last PT session for this round of injury. Hamstring not complaining about the recent intervals. Tested glute and hamstring strength and is much improved over beginning of summer. Will keep stretching and pushing harder.

Monday Oct 3, 2022 #

4 PM

Track workout intervals 43:13 3.52 mi (12:17 / mi) +5m 12:13 / mi
ahr:140 max:167 1c

Checked the Chester and Springfield tracks, and both had games on the field. Went to the rail trail and ran quarters against the distance marks.

Sunday Oct 2, 2022 #

3 PM

Trail Running (Craftsbury) 45:51 [3] 3.01 mi (15:14 / mi) +67m 14:15 / mi
ahr:117 max:149

Shot biathlon for an hour, good training session. Probably the best standing I've done, hit 4 of 5 three times in a row.
Was only one there with the Range Officer, so ran later. Around the trails with several stops for sprint repeats.

Saturday Oct 1, 2022 #

12 PM

Strength 1:35:31 [3]
ahr:79 max:116

1 PM

Strength (Trainer) 1:20:00 [3]
1c

Warm up spinning 5 min, stretches
Ab chair, V-crunch
Rotator lifts, push ups, squats 30# kb, pull downs

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