Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Apr 16, 2016:

activity	#	time	miles		km		+m	load
O - competition	4	2:11:52	7.65	(17:14)	12.32	(10:42)	302	527.5
Road Running	3	2:00:48	9.07	(13:19)	14.6	(8:17)	167	344.6
Trail Running	3	1:39:00	6.01	(16:28)	9.67	(10:14)	232	218.0
Hiking	1	1:36:46	3.5	(27:39)	5.63	(17:11)	130	193.5
Strength	3	1:28:00						309.0
Total	13	8:56:26	26.23		42.22		831	1592.7

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Saturday Apr 16, 2016 #

Event: 2016 NEOC Troll Cup: High Rock

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.

Middle Prelim Brown Y - Splits

Middle Final Brown Y - Splits

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 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 #

Event: NEOC/WCOC: Cemetery Hill

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

Long Sprint - Splits

Final Sprint - Splits

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