Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Nov 11, 2017:

activity # timemileskm+mload
  Strength4 4:30:06627.5
  Hiking2 2:12:34 4.26(31:08) 6.85(19:20) 139132.6
  O - competition2 1:45:24 6.77(15:35) 10.89(9:41) 246441.6
  Road Running4 1:38:57 6.55(15:06) 10.55(9:23) 19197.9
  Stretching8 1:10:00
  Track workout1 39:21 4.42(8:54) 7.11(5:32) 1135.7
  Trail Running1 14:57 0.74(20:10) 1.19(12:32) 1829.9
  Total19 12:11:19 22.74 36.6 4231565.2
  [1-5]11 10:43:19
averages - weight:165lbs

«»
2:46
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 11, 2017 #

Event: QOC Quinquagenary @ Quantico National Meet
 
10 AM

Trail Running warm up/down 14:57 [2] 0.74 mi (20:10 / mi) +18m 18:45 / mi
ahr:128 max:142

Run to start plus short sprints.

O - competition race (Quantico US Champs) 51:33 [4] 5.49 km (9:24 / km) +114m 8:31 / km
ahr:113 max:142

Hard run back in Quantico land. No nav problems except on 8 where I folded my map too tight and did a 180 out of 7. Was past the start before I realized the error. Lost 3-1/2 min. Would have still been 5th for the day, but closer to the others.
C • You look like you’re in 4th? 2
1 PM

Road Running warm up/down 8:12 [2] 0.13 mi (1:04:41 / mi)
ahr:79 max:86

Cool down plus stretching.

Day 1 - Brown X - Splits

Friday Nov 10, 2017 #

6 AM

Stretching 9:00 [0]
(rest day)

Headed south and it's snowing here like crazy.
10 PM

Stretching 8:00 [0]

Thursday Nov 9, 2017 #

7 AM

Stretching 9:00 [0]

11 AM

Hiking (Craftsbury) 1:08:46 [1] 2.37 mi (28:59 / mi) +85m 26:05 / mi

GPS track of model event area. Great rolling terrain and nice trail network not previously used. May open this section to training before the races.
1 PM

Hiking 1:03:48 [1] 1.89 mi (33:50 / mi) +54m 31:04 / mi

More GPS tracking in another new competition section.

Strength race (World Ski Erg Sprints) 25:06 intensity: (8:00 @0) + (2:00 @2) + (6:00 @3) + (5:00 @4) + (4:06 @5)

Stretching

On the ski ergs at Craftsbury.
8 min warm up at moderate effort with 3 pickups to 2 min/500 m pace
4 min steady sub race pace at 2.19 / 500
Sprint race for 1000 m. Target was 4 min. Couldn't hold the pace from 600 thru 900 m, finished fast, but ended up at 4:06.1. Four sec faster than last year.

Ab roller 10
Pull ups 10

Wednesday Nov 8, 2017 #

7 AM

Stretching 10:00 [0]

11 AM

Strength 1:30:00 [1]

Sickle bar trimming the briars on the ridge trail. Cut back the summer's growth and got the trail to full width.
2 PM

Road Running 1:01:27 [2] 5.01 mi (12:16 / mi) +16m 12:09 / mi
ahr:126 max:153

Nice day but a little chilly when I got in the shadows. Hamstrings and glutes sore and tight from Monday, so the pace was easy.
9 PM

Stretching 5:00 [0]

Tuesday Nov 7, 2017 #

6 AM

Stretching 11:00 [0]

7 AM

Track workout intervals (Joe's group) 39:21 intensity: (6:21 @2) + (9:00 @3) + (24:00 @4) 4.42 mi (8:54 / mi) +1m 8:54 / mi
ahr:146 max:163 weight:165lbs

Right at freezing. Morning intervals 6 x 800 at 10k pace with 45 sec recovery between each. Aimed for 4 min each as a round number.
3.58, 3.58, 4.06, 3.58, 4.05, 3.59
Pretty close considering I never looked at my watch.
9 AM

Strength (Exercise class) 45:00 [3]

Body moves and light weights. Shoulders weak from structural issues and last night's session.

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

« Earlier | Later »