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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Nov 6, 2017:

activity # timemileskm+mload
  Strength3 3:45:00674.0
  Stretching10 1:46:00
  O - competition3 1:31:22 6.21(14:43) 9.99(9:09) 233423.0
  Trail Running4 1:19:16 3.66(21:38) 5.9(13:27) 150158.5
  Roller skiing1 1:05:13 6.58(9:55) 10.59(6:09) 4195.6
  O-course Training1 43:59 2.38(18:27) 3.84(11:28) 90175.9
  Track workout1 41:40 5.01(8:19) 8.06(5:10) 3147.3
  Road Running2 29:18 1.42(20:40) 2.28(12:50) 358.6
  Total23 11:21:48 25.26 40.66 4831833.0
  [1-5]13 9:15:48
averages - weight:163lbs

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Monday Nov 6, 2017 #

7 AM

Stretching 8:00 [0]

5 PM

Strength (Rec center) 1:50:00 intensity: (10:00 @0) + (1:00:00 @3) + (40:00 @4)

Stretch, then balance.
Muscle Factor Strength workout to load the fast twitch A and B fibers and the slow twitch as well:
Arms - pullups
10 full wgt
10 full wgt
15 with 60# assistance
40 with 100# assistance
Legs - presses
10 x 180# plus 75# carriage on all
10 x 225#
20 x 90#
40 x 45#
Core - inclined situps
10 with 10# on chest
10 w/10# behind head
15 w/5# on chest
40 no wgt

Then regular exercise class with bar and dumbbells for rows, presses, flies and others. Left shoulder is crunching a bit with full overhead extension. Will have to work it loose.

Finally, let's try the ab roller off the toes instead of knees -- not today after everything else!

Sunday Nov 5, 2017 #

Note

In reviewing my gps route, I'm pretty sure I would have done better on 5 running north and then hammering the roads all around. Turns out with the route I did take I overran my planned exit off the road and missed the big trail across the green. I bushwacked thru white up the hillside and almost to the field before I hit trails. Lost a couple minutes on this as well as more at the end of this leg.
6 AM

Stretching 10:00 [0]

8 AM

Road Running warm up/down 25:00 [2] 1.2 mi (20:50 / mi)

O - competition race 53:51 intensity: (33:51 @4) + (20:00 @5) 5.4 km (9:58 / km) +132m 8:53 / km
ahr:123 max:149

Long race Brown. More rocky ground. A few good legs, lost 3 minutes at the end of the long leg to 5. Stopped at the right spot, control right after crossing a trail and before some green, but couldn’t spot the mini-boulder it was on. Head scratcher until I did a second look and spotted Phil H-T at it to the north. I had taken the straight route on trails to it, but I think going north at the start and running around on the roads might have been faster.
Also had been right of the control on 4, spotted it right away, but lost 50 sec going over to it.
Couple min behind Steve today, but we both were 10 min back of Tom Nolan.
10 AM

Road Running warm up/down 4:18 [2] 0.22 mi (19:43 / mi) +3m 18:54 / mi


Mount Penn - Long BrownX - Splits

Saturday Nov 4, 2017 #

Event: DVOA National Event Nov 4-5
 
7 AM

Stretching 12:00 [0]

9 AM

Trail Running warm up/down 21:00 [2] 0.67 mi (31:21 / mi)

10 AM

O - competition race (Hawk Mtn sprint ) 19:07 [5] 2.14 km (8:56 / km) +52m 7:58 / km
ahr:135 max:176

Running around the scout camp. Rocky underfoot and smaller trails hidden with leaves. Lost 1-1/2 min on 3 going up to road and back down, with some hesitation in there. Well back from Steve on this.
2 PM

Trail Running warm up/down 20:00 [2] 0.8 mi (25:01 / mi)

Warm up and stretches
3 PM

O - competition race (Berkshire sprint ) 18:24 [5] 2.45 km (7:31 / km) +49m 6:50 / km
ahr:143 max:165

Legs ended up feeling stale on this. Wanted to run it fast, but never cranked it up until the end. Lost some time on 6 looking to the R towards the saddle instead of the small spur. Started going to 11 before 10 until I spotted that one close by on the map. Closer to Steve on this, but so were others.
Took 2nd on class for total of the two races and 3rd for the course.

Hawk Mountain - Sprint 1 Brown - Splits

Penn State Berks - Sprint 2 Brown - Splits

Friday Nov 3, 2017 #

7 AM

Stretching 11:00 [0]
(rest day)

9 PM

Stretching 10:00 [0]

Thursday Nov 2, 2017 #

7 AM

Stretching 12:00 [0]

Plus heel drops and a few lunges and squats
9 AM

Strength (Exercise class) 50:00 [3]
weight:163lbs

Core and arms. Forget lifting weights above my shoulders.
5 PM

Strength (Masters Group) 1:05:00 intensity: (10:00 @0) + (40:00 @3) + (11:00 @4) + (4:00 @5)

Body weight exercises, lots of lunges and squats.
Ski erg 750 m 3:10, moderately intense
12 pullups
Stretching

Wednesday Nov 1, 2017 #

Note

Finished with YETI month 6.
Glute strain resolved with six weeks of PT. Continue to stretch 2x daily and have loosened up hamstrings, calves, glutes and hip flexors. Resumed full training schedule and increased training to 50 hours/month. Added ballistic exercises like jump squats with dumbbells and weighted box steps. Also hooked up with weekly track training which started yesterday.
As with the entire training experiment, will see how it goes with this cranked up load in the second half of the YETI year.
7 AM

Stretching 11:00 [0]

1 PM

Trail Running warm up/down 3:27 [2] 0.19 mi (18:34 / mi) +30m 12:22 / mi
ahr:101 max:112

O-course Training (Burnt Mtn) 43:59 [4] 3.84 km (11:28 / km) +90m 10:16 / km
ahr:126 max:149

Rerun again of Brown X day 2. Knocked another minute off my previous best time, with fastest legs to 5 controls. To be fair, however, I stopped the watch at the controls as I tied streamer tape to the feature for training runs over Thanksgiving, so was rested on each leg.
Will do the Brown Y course, too, but maybe run it in reverse as I streamer so I'm less familiar with the legs.
2 PM

Trail Running warm up/down 34:49 [2] 2.01 mi (17:20 / mi) +120m 14:37 / mi
ahr:110 max:128

Around the water tank hill.
10 PM

Stretching 10:00 [0]

Tuesday Oct 31, 2017 #

6 AM

Stretching 11:00 [0]

Stretch before track workout
7 AM

Track workout intervals 41:40 intensity: (2:40 @2) + (19:00 @3) + (15:00 @4) + (5:00 @5) 5.01 mi (8:19 / mi) +3m 8:18 / mi
ahr:137 max:181

Morning group track work.
Warm up, then 4 sets of 5 min:
2 min 10k pace, 1 min 5k pace, 2 min 10k pace
3 min recovery, then repeat, then
2 min 5k pace, 1 min 10k, 2 min 5k, recovery
then same as first
cool down
3 PM

Roller skiing (High St) 1:05:13 [3] 6.58 mi (9:55 / mi) +4m 9:53 / mi

Windy. Short section of good pavement with steeper hills at either end. Sticks and pine cone on the road. Not a great workout, but hit my modest target for the month.
7 PM

Stretching 11:00 [0]

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