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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Oct 23, 2010:

activity # timemileskm+mload
  O - competition4 3:06:38 11.03(16:55) 17.75(10:31) 248682.0
  Off Trail Running1 1:10:00 2.68(26:07) 4.31(16:14) 25270.0
  Roller skiing1 49:53 5.52(9:02) 8.88(5:37)99.8
  O-course Training2 39:25 2.84(13:51) 4.58(8:37) 128107.3
  Road Running1 25:00 2.0(12:30) 3.22(7:46)50.0
  Strength1 10:0030.0
  Total9 6:20:56 24.08 38.75 6281039.2
  [1-5]9 6:13:56

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Saturday Oct 23, 2010 #

Road Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

9 AM

O - competition race (Pine Hill West) 40:42 [3] 4.04 km (10:04 / km) +78m 9:11 / km

Qualifier. Crappy race. Map obscured by lots of green patches and busy detail. Broke off trail on way to #5 at first stone wall rather than second, and spent the rest of the morning (13 min) looking for the control in the wrong area. Hey, what's 400m too soon?
1 PM

O - competition race (Final) 38:23 [3] 3.76 km (10:13 / km) +53m 9:33 / km

So, consigned deservedly to B final, fared pretty well with a few hesitations. Ultimately, just didn't run hard enough.

Thursday Oct 21, 2010 #

Note

Rest day. L knee in pain during warmup yesterday; quite sore today going down stairs. Think I hurt it Tues on the downhill section of our KV sprint workout.

Wednesday Oct 20, 2010 #

12 PM

Off Trail Running (Killington) 1:10:00 [1] 2.68 mi (26:07 / mi) +252m 20:13 / mi

With Greg checking out mid mountain area for A-meet terrain.
5 PM

O - competition race (Corn Maze) 26:07 [3] 2.85 km (9:09 / km) +2m 9:07 / km

Neat race around the corn stalks.

O - competition race (Corn Maze) 5:21 [4] 0.58 km (9:12 / km) +1m 9:08 / km

More corn.

O-course Training warm up/down 7:00 [0] 0.4 mi (17:30 / mi) +1m 17:21 / mi

Tuesday Oct 19, 2010 #

5 PM

O-course Training (Kingdom Valley Trails) 25:41 [3] 2.93 km (8:46 / km) +99m 7:30 / km

Ski-O sprint course from last winter with Greg. No warm up, so slow off the start and up the hill.

O-course Training 6:44 [4] 1.01 km (6:41 / km) +28m 5:52 / km

Just map 2 from the above course; much better running.
6 PM

Strength 10:00 [3]

Pushups 30/ 20
Situps 50, 50

Sunday Oct 17, 2010 #

10 AM

O - competition race (Moreau) 1:16:05 [4] 6.52 km (11:40 / km) +114m 10:44 / km

More cautious than yesterday after wasting much time at the finish. Pretty methodical throughout, at the price of some speed. One error on the short leg to #7. Drifted R and stayed on the ridge to the trail 150m past; 4 min lost.
12 PM

Roller skiing 49:53 [2] 5.52 mi (9:02 / mi)

In the park around the lake. Working on drills from yesterday. Lots of pine needles, but good workout; came back with all my skin in place.

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