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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Apr 16, 2016:

activity # timemileskm+mload
  O - competition4 2:11:52 7.65(17:14) 12.32(10:42) 302593.4
  Road Running3 2:00:48 9.07(13:19) 14.6(8:17) 167344.6
  Trail Running3 1:39:00 6.01(16:28) 9.67(10:14) 232223.0
  Hiking1 1:36:46 3.5(27:39) 5.63(17:11) 130193.5
  Strength3 1:28:00331.5
  Total13 8:56:26 26.23 42.22 8311686.1

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Saturday Apr 16, 2016 #

10 AM

O - competition race 25:23 [4] 2.18 km (11:40 / km) +37m 10:45 / km

Brown middle preliminary. Ran well, a few bobbles, legs cut up with low briars.
2 PM

O - competition race 21:56 [4] 2.0 km (10:59 / km) +50m 9:46 / km

Brown middle final. pretty clean, but hesitated on 5 and probably lost 1 min.
5 PM

Hiking (Malden) 1:36:46 [2] 3.5 mi (27:39 / mi) +130m 24:47 / mi

Hike around the Fells with Dan, Kate and Max.

Friday Apr 15, 2016 #

6 AM

Road Running 6:00 [3] 0.5 mi (12:00 / mi)

Morning wake up.

Thursday Apr 14, 2016 #

6 AM

Strength 40:00 [3]

Full set x 20 reps floor exercises
8 pull ups
Added 20 x 16" steps (not jumps yet)
7 AM

Road Running (Essex Jct) 17:45 [2] 1.23 mi (14:26 / mi) +24m 13:37 / mi

Fresh air jog after strength workout.
5 PM

Trail Running (Essex Jct) 31:00 intensity: (21:00 @2) + (10:00 @4) 2.64 mi (11:44 / mi) +43m 11:11 / mi
ahr:136 max:168

Intervals on a nearby running trail.
10 segments of about 1 min each, with the same recovery between each.

Strength 3:00 [3]

Then did 20 x 12" stationary jumps.

Wednesday Apr 13, 2016 #

5 PM

Road Running 1:37:03 [3] 7.34 mi (13:13 / mi) +143m 12:28 / mi
ahr:127 max:159

Ran directly from the Essex Inn. Mostly dirt roads and trail. Good route, could easily add a bunch more distance to this.

Tuesday Apr 12, 2016 #

4 PM

Trail Running (Kingdom Valley) 45:00 [2] 2.3 mi (19:34 / mi) +171m 15:54 / mi
ahr:98 max:125

Recovery run. Cleared some branches from new trail runs.

Monday Apr 11, 2016 #

3 PM

Strength (Rec center) 45:00 [4]

Stiff from the weekend. Modest energy level.
Floor exercises 1 set x 20 plus ski erg 1000m 4:45
10 pull ups with 10# added wgt

Sunday Apr 10, 2016 #

9 AM

Trail Running warm up/down 23:00 [2] 1.07 mi (21:30 / mi) +18m 20:26 / mi
ahr:85 max:146

10 AM

O - competition race (Cemetery Hill) 54:04 [4] 4.93 km (10:59 / km) +116m 9:49 / km
ahr:133 max:151

Long sprint
12 PM

O - competition race 30:29 [4] 3.22 km (9:28 / km) +99m 8:12 / km
ahr:147 max:169

Sprint 2

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