Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Jul 18, 2021:

activity	#	time	miles		km		+m		load
Road Running	8	7:16:51	32.77	(13:20)	52.74	(8:17)	771		1248.9
Hiking	2	2:41:21	5.31	(30:23)	8.55	(18:53)	470		424.0
Stretching	2	1:00:00							60.0
Strength	2	50:00						1c	100.0
Track workout	1	48:59	4.07	(12:02)	6.55	(7:29)		1c	142.0
Trail Running	1	39:15	2.32	(16:55)	3.73	(10:31)	119		86.5
Trail Race	1	29:45	1.94	(15:20)	3.12	(9:32)	63		89.3
Total	13	13:46:11	46.41		74.69		1422	2c	2150.7

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Sunday Jul 18, 2021 #

7 AM

Road Running 1:01:37 [2] 4.02 mi (15:20 / mi) +62m 14:38 / mi
ahr:101 max:119

Recovery run. Light rain. Pain in L knee, quit halfway. Too much pounding last week.

11 AM

Hiking 30:00 [1] 1.0 mi (30:00 / mi)

Hike around Brookside trail after helping to build a temporary bridge over the creek for 16 goats due in tomorrow. Then set up electric fencing and a shelter. Will have the goats onsite for 2 weeks chewing up barberry and briars. Have to move them every 2 days so they don't savage everything. And can't have too large an area fenced or they scatter and just go for "desert".

Saturday Jul 17, 2021 #

6 AM

Road Running 36:25 [3] 2.7 mi (13:29 / mi) +113m 11:56 / mi
ahr:128 max:157

Final morning run of camp. Great program of training, expertise and encouragement.

Change in staff next year -- Heidi is taking a teaching job at Lebanon, NH high school.

C • Craftsbury for the April 8, 2024 eclipse 2

Friday Jul 16, 2021 #

5 AM

Road Running (Craftsbury) 2:10:11 [3] 10.03 mi (12:59 / mi) +264m 12:00 / mi
ahr:143 max:173

Daybreak run north then east past Bowens on Creek and up below the Common back to the center. Rain held off, but not the FDF's. Good run, negative splits, fartlek the last 2 miles.

Poor sleep due to L knee pain last night, no problem running.

Thursday Jul 15, 2021 #

6 AM

Stretching warm up/down 20:00 [1]

Mobility before, stretching after shake out run.

7 AM

Road Running 16:46 [3] 1.24 mi (13:31 / mi) +41m 12:15 / mi
ahr:128 max:153

Easy shake out run. Feel pretty good.

9 AM

Note

Video analysis of running form. Who knew it works for running like it does for skiing? I need to tuck in my butt (gunslinger), and stop crossing over my arms.

1 PM

Note

Nutrition discussion by zoom with Megan Chacosky from Lake Placid.
Water, carbos, protein and fats, in that order.

3 PM

Road Running 1:07:59 [3] 5.04 mi (13:29 / mi) +106m 12:40 / mi
ahr:128 max:162

Run up and around Common in hot sun.

Wednesday Jul 14, 2021 #

10 AM

Hiking (Lake Willoughby) 2:11:21 [3] 4.31 mi (30:29 / mi) +470m 22:46 / mi
ahr:104 max:147

Up over Mt Pisgah in the clouds. Cover broke up on the way down for some good views off the cliffs.

Road Running 1:09:29 [3] 5.36 mi (12:58 / mi) +61m 12:31 / mi
ahr:145 max:175

Up the length of Lake Willoughby to the swim beach at the north end. Incoming thunderstorm cut that off.

Tuesday Jul 13, 2021 #

6 AM

Road Running 23:16 [3] 1.83 mi (12:43 / mi) +64m 11:28 / mi
ahr:123 max:141

Morning group wake up run.

C • Craftsbury camp 9

Stretching 40:00 [1]

Mobilization before and stretching after run.

1 PM

Note

Discussion on injury prevention and strength training with Kevin Stanton, physical therapist from White River Jct. Active in running and nordic skiing, and familiar with needs of aging bodies. Good resource close to home.

4 PM

Trail Running hills 34:00 2.09 mi (16:16 / mi) +113m 13:56 / mi
ahr:120 max:163

Hill repeats.
4 x 2 min, 4 x 30 sec
Felt good, worked hard on the short ones.

Trail Running warm up/down 5:15 [2] 0.23 mi (22:50 / mi) +6m 21:07 / mi
ahr:118 max:127

Trail Race race 29:45 [3] 1.94 mi (15:20 / mi) +63m 13:56 / mi
ahr:113 max:150

Tuesday night 5K on bike single track right after the hill repeats. Followed signs along the course until I popped out onto a main ski trail with no indication of where to go. Guessed the wrong way and ended up on Lost Nation road. Had enough at that point and jogged back on the road for a DNF.

Despite this, finally feeling better after Saturday's long grind. Slept better last night and have some knee pain (only when sleeping), but is manageable with a little vitamin I.

Monday Jul 12, 2021 #

6 AM

Road Running (Craftsbury) 31:08 [3] 2.55 mi (12:13 / mi) +61m 11:22 / mi
ahr:150 max:170

Training camp pre breakfast run. Mobility exercises before run.

Strength 25:00 [3]
1c

Core exercises, then stretching.

9 AM

Note

Sports psychology workshop with Stephen Gonzales. How to structure and achieve your goals.

11 AM

Strength 25:00 [1]

Mobility over hurdles, balance reaches on one foot
Clamshell variations with band

3 PM

Track workout intervals 48:59 4.07 mi (12:02 / mi)
ahr:145 max:180 1c

Interval ladder ~400/800/1200/800, then 400 relay with mile warmup and 400 between intervals. Well tapped out by end.

Followed by an hour of yoga but I won't even log that.

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