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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Apr 22, 2012:

activity # timemileskm+mload
  Road Running4 4:10:57 24.55(10:13) 39.51(6:21) 579719.2
  O - competition2 2:42:45 7.17(22:42) 11.54(14:06) 285488.3
  Strength3 2:35:00465.0
  Trail Running2 1:43:18 4.47(23:07) 7.19(14:22) 186252.9
  Total11 11:12:00 36.19 58.24 10501925.4
averages - weight:158lbs

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Sunday Apr 22, 2012 #

7 AM

Road Running (Route 11) 33:39 [2] 3.0 mi (11:13 / mi) +65m 10:31 / mi
weight:158lbs

Easy early run with Ruthie.
5 PM

Strength 1:15:00 [3]

Full set: 3 x 30
3 x 8 pull ups

Saturday Apr 21, 2012 #

10 AM

O - competition race (Nottingcook Red) 2:16:56 [3] 8.76 km (15:38 / km) +255m 13:39 / km

Navigation okay until 6, then lost confidence just before control and veered off to R. Luckily had trail as a catching feature. Then turned 7 into a big deal as well. Finally had trouble figuring which cliffs were mapped around 10 and looked too low. Other the other hand, read the control circle nicely on a bunch of the legs and nailed them.
1 PM

O - competition race (Yellow) 25:49 [3] 2.78 km (9:17 / km) +30m 8:49 / km

This was a speed trail run, but legs were quite tired, so it was more of a slog.
2 PM

Trail Running warm up/down 56:58 [2] 2.34 mi (24:21 / mi) +55m 22:41 / mi
weight:158lbs

Back around to pick up the White and Yellow controls.

Friday Apr 20, 2012 #

6 AM

Strength 40:00 [3]

Okay, it's up early for a short set: 2 x 30. Done.
5 PM

Road Running (Chester) 54:16 [3] 6.0 mi (9:03 / mi) +134m 8:28 / mi
shoes: asic blurr

New light running shoes. Seemed okay. Better room for little toe.
Warm and breezy. Nice to have a tailwind back up the hill.

Thursday Apr 19, 2012 #

Note

Grape cuttings are callused and beginning to show roots. Transferred them into individual peat pots. Will let them bud out and plant them once the new growth hits 6" or so in mid summer. Bought 2 dozen cuttings of LaCrescent, but the vineyard gave me a few extras, so I ended up with 75. In 5 years that should be enough for maybe 30 cases of wine.
4 PM

Road Running (Chester) 56:50 [3] 6.0 mi (9:28 / mi) +122m 8:54 / mi

Start with Ruthie then off down around town.

Got home and into wine and cooking steak and oops, forgot today was strength day. Will see if I have the will power to do it at 6 AM tomorrow.
6 PM

Note

Got the P car back from overhaul. Nothing serious, but a lot of accessory systems that needed attention: power window, brake lights, horn, antenna; state inspection. And also oil/filter change and set the valve clearances. Off for the first good tour in a couple years. What a sweet vehicle and handling, even if Ruthie was with me and I had to keep things in check.

Wednesday Apr 18, 2012 #

4 PM

Road Running (Pleasant Valley) 1:46:12 [3] 9.55 mi (11:07 / mi) +258m 10:16 / mi

Mostly road with some trail mixed in. Legs okay, but got a little tired towards the end. Thought it was an 8 mile loop, but closer to 10.

Tuesday Apr 17, 2012 #

4 PM

Trail Running (Town Forest) 46:20 [3] 2.13 mi (21:45 / mi) +131m 18:16 / mi

Late, and wimpy, start to trail week. That's okay, legs were tired.

Lap CW around trail checking for work needed during Sunday's trail day. Pretty good shape, except for some tree clearing. Also need to put in a switchback coming up from the stream to parking area.

Keep thinking this would make a good o-map; interesting features, lots of land, maybe too much hill.
6 PM

Strength 40:00 [3]

Short sets 2 x 20.

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