Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Mar 18, 2012:

	activity	#	time	miles		km		+m	load
	Road Running	4	3:38:12	21.15	(10:19)	34.03	(6:25)	480	490.8
	Skate Ski	2	3:03:00	18.96	(9:39)	30.51	(6:00)	503	549.0
	Off Trail Running	1	2:40:40	7.8	(20:35)	12.56	(12:48)	311	482.0
	Track workout	1	37:48	4.1	(9:13)	6.6	(5:44)	6	88.2
	Strength	2	20:00						60.0
	Total	10	10:19:40	52.01		83.7		1300	1669.9
averages - weight:162lbs

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Sunday Mar 18, 2012 #

10 AM

Off Trail Running (Pawtuckaway) 2:40:40 [3] 7.8 mi (20:35 / mi) +311m 18:19 / mi

Missed hooking up with training crew, so went for a long run on the roads and off trail. From camping area, headed NW to South Mtn. Worked straight up the SE face to the fire tower. Then down the trail and back to the HQ parking area.

C • South Mt. 2

Saturday Mar 17, 2012 #

Event: Pawtuckaway Training Camp

9 AM

Skate Ski (Craftsbury) 1:49:00 [3] 18.43 km (5:55 / km) +298m 5:28 / km

Good coverage on race loop, and adequate elsewhere. Warm temp made the grey ice soft on the back trails and good to ski.

Met up with Adrian, Allison and Kestrel and skied Ruthies and the inner loop. Even enough snow for Murphy's Field.

12 PM

Skate Ski 1:14:00 [3] 12.08 km (6:07 / km) +205m 5:39 / km

Free bbq (skier appreciation day) and then back out for another lap around Ruthies. Warmer and the LF8 wax on my rock skis was starting to lag. Switched with good skis with HF10 and fluoro from last week's race. Another 4 km to make it 30 for the day.

Friday Mar 16, 2012 #

3 PM

Road Running (Chester) 54:21 [3] 6.0 mi (9:04 / mi) +119m 8:32 / mi

Run between showers, except it started raining during the middle third of the run. Picked up the pace from earlier in the week.

May hit Trapps or Craftsbury tomorrow, that's about it for snow around here (and that's using the term "around here" rather loosely).

Thursday Mar 15, 2012 #

Note

Shoulder much better following some rest and forced range of motion extension, followed by bracing cold showers.

4 PM

Track workout warm up/down 16:30 [2] 1.6 mi (10:19 / mi) +1m 10:18 / mi

Track workout intervals (4 x 400) 6:18 [4] 1.0 mi (6:18 / mi)
weight:162lbs

Slow runs all week. Decided to try some tempo at the track. Had to contend with last vestiges of ice in the shaded SW corner, but much better than a couple years ago when track still had 8" snow in April.

Being slow and this the first track run of the season, was looking at low 1:40's. Hit it on the first and then was surprised by the next three:

1.41, 1.33, 1.31, 1.31

Pretty much where I left off last fall, so pleased the fast twitch muscles hadn't totally disappeared.

Track workout warm up/down 15:00 [2] 1.5 mi (10:00 / mi) +5m 9:54 / mi

400 between laps and cool down.

Wednesday Mar 14, 2012 #

Strength 10:00 [3]

Legs

12 PM

Road Running (Chester) 1:04:41 [2] 6.0 mi (10:46 / mi) +124m 10:07 / mi

Pushed a little at first, but stiff so backed off. Then messing with the iPhone to keep it from jumping around the 500 songs I downloaded yesterday, every time I hit a bump.

Tuesday Mar 13, 2012 #

5 PM

Road Running (Cummings Rd) 37:42 [2] 3.14 mi (12:00 / mi) +113m 10:48 / mi

Easy run on mud season gooey road.

Monday Mar 12, 2012 #

2 PM

Road Running (Chester) 1:01:28 [2] 6.0 mi (10:15 / mi) +124m 9:38 / mi

Warm afternoon in the 60's. Lazy run around town.

5 PM

Strength 10:00 [3]

Situps 120
No upper body, resting L tricep and delt

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