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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending May 20, 2012:

activity # timemileskm+mload
  Trail Running2 1:39:00 4.88(20:17) 7.86(12:36) 225214.8
  Strength2 1:35:00345.0
  Track workout2 1:14:04 8.0(9:15) 12.88(5:45) 12225.8
  Road Running1 1:07:30 7.48(9:01) 12.04(5:36) 53245.5
  Total7 5:35:34 20.36 32.77 2901031.1

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MoTuWeThFrSaSu

Sunday May 20, 2012 #

Note

Track work built on awesomax pulled pork last night. The WSJ may be hard core R with Murdoch as owner now, but does have great recipes.
10 AM

Track workout warm up/down 22:00 [3] 2.0 mi (11:00 / mi) +1m 10:59 / mi

Track workout 24:25 intensity: (9:25 @3) + (8:00 @4) + (7:00 @5) 3.01 mi (8:07 / mi) +3m 8:05 / mi

Coaching session with Joe C. Warm up and technique, then pacing. Decided to push for a target pace of 6:40 for 5K (might as well be ambitious). Alternated hard quarters with fast recovery quarters. Ran 1.34 - 1.47 for faster ones and 1.48 - 2.06 for recovery. Then a mile cool down.
2 PM

Strength 1:00:00 [4]

Full set 3 x 30 arms, legs, core
Pullups 3 x 8

Saturday May 19, 2012 #

4 PM

Trail Running (Town Forest) 41:18 [2] 2.05 mi (20:08 / mi) +135m 16:43 / mi

CCW around Lost Mine trail, with extra lap on the Big Tree loop.
Legs feel good, but R forearm aggravated from digging holes for vineyard posts.

Friday May 18, 2012 #

4 PM

Track workout warm up/down 16:00 [2] 1.5 mi (10:40 / mi) +1m 10:39 / mi

Track team messing around with hurdles and other work, but coach nicely said I could still run.

Track workout intervals 5:13 [5] 0.99 mi (5:16 / mi) +4m 5:12 / mi

First run with new iPod cranked randomly into the zillion songs I've got on it. Distracted me from intensity of effort and ran all of these absolutely flat out. Did the old farts Virtual Track Team workout for the week:
400 - 86
300 - 60
200 - 37, 37
100 - 17, 17, 17, 17, 17
Started the 400 way too fast and went under at 300m, but staggered to the finish. Rest went okay. Couldn't get the 100's to go any faster, but they did seem easier with each one. Pushed the last one really hard to get a better time, and felt the R hamstring go at 75m. Coasted to the finish and still got the 17 sec.
C • Track 2

Track workout warm up/down 6:26 [1] 0.5 mi (12:52 / mi) +3m 12:38 / mi

Clearing out the legs really easy.
Tomorrow will be a slacker day.

Thursday May 17, 2012 #

5 PM

Road Running warm up/down 40:00 [3] 3.98 mi (10:03 / mi) +42m 9:44 / mi

Around parts of course a couple times. Trying to loosen hamstrings and glutes, which were wound tight as springs.

Road Running race (VT Corporate Cup 5K) 23:30 [5] 3.16 mi (7:26 / mi) +11m 7:21 / mi

Took off fast with crowd at start line, but settled down quickly to pace of 7:30. Felt good and was running flat out for whole race. Weather finally nice and dry, clear around 60. Legs fine, just need to work on more speed.
Splits 7.20, 7.30, 7.37, 1.03
C • You got it! Good splits. 2

Road Running warm up/down 4:00 [2] 0.34 mi (11:46 / mi)

Tuesday May 15, 2012 #

5 PM

Trail Running warm up/down 30:00 [2] 1.35 mi (22:13 / mi) +75m 18:57 / mi

Warm up and pacing off loops in Pines.

Trail Running intervals 8:24 [4] 0.85 mi (9:53 / mi) +2m 9:49 / mi

Short loop intervals in Pines 5 x 280 m on ski trail. Glutes sore at first, then felt okay.

Trail Running warm up/down 19:18 [2] 0.63 mi (30:38 / mi) +13m 28:47 / mi

6 PM

Strength 35:00 [3]

Short set 2 x20 reps
Pullups 10, 12

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