Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Aug 25, 2013:

	activity	#	time	miles		km		+m		load
	Trail Running	1	2:15:24	6.63	(20:25)	10.67	(12:41)	569		406.2
	Stretching	6	1:15:00
	O - competition	3	1:06:46	3.47	(19:14)	5.59	(11:57)	44		267.1
	Road Running	2	1:04:15	4.88	(13:10)	7.85	(8:11)	193		192.8
	Roller skiing	1	51:39	6.02	(8:35)	9.68	(5:20)	91		103.3
	Strength	2	20:00						2c	40.0
	Total	11	6:53:04	21.0		33.79		897	2c	1009.3
	[1-5]	8	5:38:04
averages - weight:159.5lbs

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Sunday Aug 25, 2013 #

9 AM

Trail Running (Grafton Ponds) 2:15:24 [3] 6.63 mi (20:25 / mi) +569m 16:07 / mi
ahr:113 max:145

Helped get their 6 hour bike race started and then ran up and around the backside trails. These are ancient roads and snowmobile trails, all in excellent jeep trail shape. Good for running and biking. Some are VAST groomed in winter, so xc skiing may be okay, too. Forest is open with minimal understory for this time of year. The trails go around the outside of the area of interest, next time I'll do more bushwacking. There are no settlements in this area.

Chased a black bear down the trail for a ways.

4 PM

Stretching 15:00 [0]

Hamstrings and core stabilizers.

Strength 10:00 [2]
1c weight:159lbs

Inner tubes on hamstrings.

Saturday Aug 24, 2013 #

Event: US Corn Maze Orienteering Champs (classic, relay, party, night)

3 PM

O - competition race (Corn Maze Classic) 31:23 [4] ***** 2.42 km (12:58 / km) +4m 12:52 / km
ahr:121 max:140

5 PM

O - competition race (Relay) 8:29 [4] **** 0.94 km (9:01 / km) +5m 8:47 / km
ahr:140 max:163

8 PM

O - competition race (Night) 26:54 [4] **** 2.23 km (12:05 / km) +35m 11:12 / km

Classic - Splits

Relay leg 1 - Splits

Night - Splits

Friday Aug 23, 2013 #

5 PM

Road Running (Cummings Rd) 41:38 [3] 2.82 mi (14:45 / mi) +127m 12:56 / mi
weight:160lbs

R/T on Cummings and then bushwacking up to the upper trail.

Stretching 15:00 [0]

Hamstring stretches twice today. Plus range of motion for shoulder.

Strength 10:00 [2]
1c

Hamstring exercises with inner tubes and stability ball.

Thursday Aug 22, 2013 #

Stretching 10:00 [0]

Hamstring stretches and strength. Some different ones following visit to doctor.

Evaluated shoulder injury and considers it likely to resolve on its own. Working on range of motion for now. Advised I should avoid crashes for the time being.

C • Avoid crashes 9

Wednesday Aug 21, 2013 #

5 PM

Road Running (Cummings Rd) 22:37 [3] 2.05 mi (11:01 / mi) +66m 10:01 / mi

Legs felt good, arm okay for moderate run.

Stretching 10:00 [0]

Hamstring stretches and strengthening as before.

Tuesday Aug 20, 2013 #

Stretching 15:00 [0]

More hamstring
Stretching: toe touch, Japanese splits, plow, heel drops
Strength: bike inner tube against upper, lower hamstring

4 PM

Roller skiing (Grafton) 51:39 [2] 6.02 mi (8:35 / mi) +91m 8:12 / mi

No pole easy. Just roller skiing smooth and easy.

Monday Aug 19, 2013 #

Stretching 10:00 [0]

Dug out the sports medicine books and started on a variety of hamstring stretching and strengthening exercises. Don't really feel bad, but need to prevent cramping in the future.

And some mild range of motion moves for the blown shoulder. Doc on Thursday.

C • Shoulder 2

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