Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Oct 20, 2018:

activity	#	time	miles		km		+m		load
Trail Running	2	2:12:10	9.26	(14:16)	14.9	(8:52)	365		396.5
Strength	3	2:07:00						3c	381.0
O - competition	3	1:08:20	5.12	(13:21)	8.24	(8:18)	40		306.5
Road Running	3	50:42	3.78	(13:24)	6.09	(8:20)	6		152.1
Track workout	1	45:00	3.27	(13:46)	5.26	(8:33)		1c	106.0
Stretching	2	35:00
Total	10	7:38:12	21.43		34.49		411	4c	1342.1
[1-5]	10	7:03:12

2:47

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Saturday Oct 20, 2018 #

8 AM

Road Running warm up/down 15:00 [3] 1.3 mi (11:32 / mi)

9 AM

O - competition race (Plymouth, IN) 12:59 [5] 1.93 km (6:43 / km) +5m 6:38 / km

Morning sprint US Nationals. Fast, flat around ball fields and fences. Couple rootstocks just into woods. Toughest challenge was several legs straight into the bright sun just coming over the trees. Caused one hesitation going to 8, 30 sec. Otherwise fast, finishing with Steve who started 1 min back. But overall 6th in class, 1:20 back.

11 AM

Road Running 7:42 [3] 0.47 mi (16:16 / mi) +6m 15:39 / mi

O - competition race 20:11 [5] 2.54 km (7:56 / km) +10m 7:47 / km

Eastern part of Centennial Park.
Overshot both 4 & 5, lost 45 sec.
Cut down the bank too soon to 6 and lost 20 sec in the junk. Then maybe a minute fighting thru fallen trees and junk getting to 8.
Rest were okay, running a bit slower than desired.

Saturday_Sprint1_Plymouth_Oct_2018_5 Brown B 1 - Splits

Saturday_Sprint2_Plymouth_Oct_2018_5 Brown B 2 - Splits

Friday Oct 19, 2018 #

Event: 2018 USA Nationals - Sprint Middle Long

2 PM

Trail Running warm up/down 20:00 [3] 1.0 mi (20:00 / mi)

Started to rain, added another layer. Maybe too much, but it took awhile to be warm in the race. Think it was still raining, didn’t notice in the woods.

3 PM

O - competition race (US Nationals Middle) 35:10 [4] 3.77 km (9:20 / km) +26m 9:02 / km

Brown B at St Patrick’s Co Pk.
Fumbled the start a little, but not badly. Ok to 2 & 3, then tried some bushwhacking to 4, but got slowed in the green. Then broke out above the letters and cut too far L. Had to double back to the right spot. 3 min there.
Past the buildings to 5, down the slope but no control. Back to mid slope and realized I had to drop over the bank into the green. 1 min.
Ok to 6, ran across the stream rather than detour to the bridge.
Straight lined all the rest. Running thru the woods was fine there.

Friday_Middle_St_Patricks_CP_Oct_2018_5 Brown B - Splits

Wednesday Oct 17, 2018 #

5 AM

Track workout (Newport HS) 45:00 3.27 mi (13:46 / mi)
1c

Early, high 30's, breezy. Down to the track and some quarters in pitch black. Thought there would be light from nearby neighborhood, but spotty. Had to dodge a few trash barrels. Felt good, just working on an 8 min/mi pace. Started to drizzle and called it a morning.
2.27, 2.10, 1.58, 1.55

5 PM

Road Running 28:00 [3] 2.01 mi (13:56 / mi)

Downtown from hotel into frigid wind from the lake and around waterfront.

Strength 22:00 [3]
1c

Exercise room
Stretches
Dumbbell deadlifts, rows, presses, squats
Bulgarian squats
Flags

Monday Oct 15, 2018 #

9 AM

Trail Running 1:52:10 [3] 8.26 mi (13:35 / mi) +365m 11:56 / mi

Crisp morning for a run, mid 30's. Felt fine, but pace off some, probably due to Saturday's race and yesterdays strength workout.

12 PM

Stretching warm up/down 15:00 [0]

Strength (Exercise class) 40:00 [3]
1c

HIIT with Ashley. Not as intense as last week, glad for that. But worked up a sweat for sure.

Sunday Oct 14, 2018 #

11 AM

Stretching 20:00 [0]

Stretching and rolling by trainer. Felt good even after yesterday's workout.
Easy 500 m ski erg.

Strength (Trainer) 1:05:00 [3]
1c

Plyometrics: ladder drills, long jumps
Leg raises, dumbbell presses (25#), flags, pull downs, sled pulls, sledgehammers, bird dogs cross bench

6 PM

Note

Next door bobcat family mentioned yesterday.
Photo by Randy Bigelow.

C • link 4

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