Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Apr 21, 2018:

	activity	#	time	miles		km		+m	load
	Skate Ski	3	4:30:40	23.44	(11:33)	37.73	(7:10)	458	812.0
	O - competition	3	3:15:11	9.46	(20:38)	15.22	(12:49)	501	722.5
	Track workout	2	1:41:55	8.07	(12:38)	12.99	(7:51)	41	272.7
	Strength	2	1:25:00						255.0
	Stretching	6	37:00					150
	Hiking	1	21:41	0.82	(26:26)	1.32	(16:26)	44	21.7
	Stairway to Heaven	1	3						0.2
	Total	14	11:51:30	41.79		67.26		1195	2084.1
	[1-5]	10	11:14:30
averages - weight:164lbs

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Saturday Apr 21, 2018 #

Event: West Point 39th National Meet

7 AM

Stretching 6:00 [0]

10 AM

O - competition race (West Point) 1:04:21 [4] 5.49 km (11:44 / km) +153m 10:17 / km

Not a great race at WPt. Rushed to #1 without thinking it was a bump in the middle of rhododendron and had to loop around in the search mode for 10 min on a 4 min control. Another lapse on 3 before I settled down and thought my way into the control. By then the damage was done and I was out of it.

Need to remember that the rhododendron washes out fine details. And plan better for when I get to the circle.

Day 1 - Lake Frederick - Brown - Splits

Friday Apr 20, 2018 #

9 AM

Track workout intervals 34:55 3.09 mi (11:18 / mi)

Cold and windy. But felt okay.
2 x 400
4 x 200
Moderate pace.

1 PM

Skate Ski (Prospect ) 1:38:00 [3] 13.86 km (7:04 / km)

On my way to West Point, only 15 min side trip, so stopped at Prospect to ski. They got 3-5” new snow last night on a deep base. Excellent cover on all the trails. Packed to a solid deck. Temp warm mid 30’s and slow. Will be lots of fun as it consolidates. Likely back next week for some more.

Thursday Apr 19, 2018 #

6 AM

Stretching 10:00 [0]

Strength (Exercise class) 40:00 [3]
weight:164lbs

Body wgt exercises, then machines. 2 sets 15 reps on 6 machines, lighter wgts with West Point coming this weekend.
10 pullups, balance

Wednesday Apr 18, 2018 #

6 AM

Stretching 6:00 [0]

7 AM

Skate Ski 38:01 [3] 7.05 km (5:24 / km) +25m 5:18 / km

Back below freezing; slush from Monday froze up. A little grooming and then some laps around the fields.
Maybe a road trip Friday and a stop at Prospect on my way to West Point.

10 AM

Track workout intervals 1:07:00 4.98 mi (13:27 / mi) +41m 13:07 / mi

On the rail trail, since keep out signs were posted at the track. Did a series of 9 x 200 m, approximate distance off garmin.

Tuesday Apr 17, 2018 #

7 AM

Stretching 5:00 [0]

9 AM

Strength (Exercise class) 45:00 [3]

5 PM

O - competition (Norwottuck) 58:13 [3] 4.15 km (14:01 / km) +198m 11:20 / km

Training course set up by Steve. Good course, getting compass work back in shape.

Hiking 21:41 [1] 0.82 mi (26:26 / mi) +44m 22:40 / mi

Jogging out to pick up a few controls. Then nice Mexican dinner with Steve, Phil and Adam.

Monday Apr 16, 2018 #

8 AM

Stretching 5:00 [0]

9 AM

Skate Ski 1:11:32 [3] 8.59 km (8:19 / km) +306m 7:04 / km

Wow! Surprise! Got 1-1/2" heavy snow and sleet overnight to make all the trails skiable. Really happy I have culled out all the rocks and planted grass on the trails. Around the fields a few times, then ventured over to the Pines. That was okay, so headed up Stairway to Heaven and eventually all the way to the Tea House and over the top. Couple laps around the upper trails and Stairway for the climb workout.
Then in for hot chocolate. Still sleeting some with temp at freezing.

Stairway to Heaven hills 3 [4]

4:49, 4:31, 4:27

Skate Ski 1:03:07 [3] 8.22 km (7:40 / km) +126m 7:08 / km

Back out after a break for hot chocolate and to groom the fields.
Laps around there and the Pines. Then several laps up and down the driveway, practicing telemark turns to the amusement of mallard ducks making home in a pool of the brook.

Sunday Apr 15, 2018 #

Event: WCOC Gay City State Park

11 AM

Stretching warm up/down 5:00 [0] 0.0 mi +150m null / mi

O - competition race (Gay City CT) 1:12:37 [4] 5.58 km (13:00 / km) +150m 11:28 / km

Green course set by Charlie. Weather raw, but not a problem out running. Love the open woods and modest amount of rocks to hop over or avoid. Navigation went smoothly, trying to pick up speed.
Thanks for setting it up!

Green - Splits

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