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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Apr 27, 2013:

activity # timemileskm+mload
  O - competition3 3:54:04 13.91(16:49) 22.39(10:27) 575813.1
  Road Running2 2:15:48 11.03(12:19) 17.74(7:39) 345348.3
  Track workout1 24:00 2.65(9:03) 4.26(5:38) 6773.0
  Trail Running1 15:00 0.5(29:59) 0.81(18:38)15.0
  Total6 6:48:52 28.09(14:33) 45.2(9:03) 9871249.4
averages - weight:160.5lbs

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Saturday Apr 27, 2013 #

10 AM

Trail Running warm up/down 15:00 [1] 0.5 mi (29:59 / mi)

O - competition race (Lake Popolopen) 52:27 [4] 5.34 km (9:49 / km)

West Point Middle Green. Straightforward course with some interesting legs in the middle part, sandwiched between following the ridge at the beginning and roads at the end.

Too far and little past the control on 5, caught myself at the top of the next cliff and turned around to spot the control immediately behind me; 30 sec. A bit too far along the road to 8, should have cut in sooner; 30 sec.

Then cut in from the road even with 10, only to hit another control where mine should have been. Over-corrected and ran over to the big spur by the next road, only to look over and realize I needed to go back. Ran on a bearing right to the control, which couldn't have been more than 20 m from the first one and on an identical feature; 2:30 lost.

Hurting on the run-in as my brand new Icebugs had torn up my heels and every step was painful at that point.
2 PM

O - competition race (Camp Buckner) 21:30 [4] 2.33 km (9:14 / km)

Patched up the heels with help from Sara Mae and duct tape; ran in sneakers and that ended up okay.

Green sprint again starting well up the hillside, saving us some climb. Nice clean run. Was taking it at my current running pace, which let my navigation stay ahead of my feet.

Thursday Apr 25, 2013 #

5 PM

Track workout 24:00 intensity: (5:00 @2) + (15:00 @3) + (4:00 @4) 2.65 mi (9:03 / mi) +67m 8:24 / mi
ahr:142 max:164 weight:161lbs

At the HS track. Mile to loosen up, then 5 x 200 m at moderate effort.

Wednesday Apr 24, 2013 #

5 PM

Road Running (Green Mtn Tpke) 1:16:41 [3] 7.21 mi (10:38 / mi) +190m 9:50 / mi
ahr:140 max:168

Down to GMt Tpke and then 4 x 1 mile segments to the Missing Link Rd missing bridge and back.

Tuesday Apr 23, 2013 #

5 PM

Road Running (Cummings Rd) 59:07 [2] 3.82 mi (15:30 / mi) +155m 13:45 / mi
ahr:127 max:184

Lazy run out Cummings and then up the hill on 11, picking up some trash along the way. Working out the sore calves from Sunday.

Sunday Apr 21, 2013 #

11 AM

O - competition (Billygoat Earl's Trails) 2:40:07 [3] 14.72 km (10:53 / km) +575m 9:06 / km
ahr:101 max:168 weight:160lbs

Enjoyable BG, taken at a loping pace since my running to date has been sparse. Slower speed made nav easier, so no problems there until I got to the end and was struggling thru the 20-23 series on my own. In fact, I ran past 22 and only paused when I heard Sharon C chatter "it's here to our right" from behind. Recovered from that and pushed pretty hard going in.

Felt a few twinges in my L hamstring, but kept the pace relaxed enough that it didn't develop into cramps like last year.

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