Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Nov 14, 2021:

activity	#	time	miles		km		+m		load
Road Running	5	2:35:03	13.16	(11:47)	21.18	(7:19)	110		499.0
Strength	2	2:25:00						2c	435.0
O - competition	1	1:43:34	3.8	(27:15)	6.12	(16:56)	249		310.7
Shooting	1	1:00:00
O-course Training	1	46:55	1.29	(36:22)	2.08	(22:36)	116		46.9
Total	7	8:30:32	18.25		29.37		475	2c	1291.6
[1-5]	7	7:30:32

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Sunday Nov 14, 2021 #

7 AM

Road Running 48:00 [3] 3.76 mi (12:46 / mi) +42m 12:20 / mi
ahr:141 max:167

Loop with Joe. Shakedown from yesterday's Mt Tom o-race.

2 PM

Road Running (Craftsbury) 7:30 [2] 0.48 mi (15:38 / mi) +11m 14:38 / mi
ahr:111 max:137

Run around the field and trail to warm up while shooting.

Shooting 1:00:00 [0]

Biathlon practice. Mostly prone, which went well after zeroing and remembering to firmly hold the stock against my shoulder.
Also made arrangements to change the rifle barrel to an Anschultz Fortner action.

Saturday Nov 13, 2021 #

Event: Mt Tom

11 AM

Road Running warm up/down 3:00 [2] 0.2 mi (15:00 / mi) +1m 14:43 / mi
ahr:85 max:122

O - competition race (Mt Tom) 1:43:34 [3] 6.12 km (16:56 / km) +249m 14:04 / km
ahr:105 max:138

Green course by Phil. Beautiful day after lots of rain yesterday. Careful run, not fast, but kept in touch with map. Used contour lines carefully on the N part of the course. Lost time on 2 when I looked at the features too early.
Realized then that pace counting wouldn't work going up those hills with lots of fallen trees. Had fun pretty much picking my way along on a direct line. Probably should have taken the trail to 6, much faster most likely.
Glad I did the green as it went to the more interesting terrain on the N side; S side, not so much.

O-course Training 46:55 [1] 1.29 mi (36:22 / mi) +116m 28:25 / mi
ahr:108 max:131

Control pick up

Green - Splits

Thursday Nov 11, 2021 #

7 AM

Road Running warm up/down 5:47 [1] 0.39 mi (14:49 / mi)
ahr:99 max:130

Road Running warm up/down 6:26 [2] 0.52 mi (12:22 / mi) +2m 12:14 / mi
ahr:140 max:153

Road Running intervals 43:51 4.05 mi (10:50 / mi) +18m 10:41 / mi
ahr:158 max:177

With Joe and Christian. Alternated 1/4 intervals with same distance recovery. Intervals each faded, probably starting them too fast. But feeling good, getting winded for the first time in quite awhile.

4 PM

Note

Got my shipment of 8# of Sfoglini Cascatelli today. Awesome eating! Thanks Greg and Carol for enlightening us on great pasta!

Wednesday Nov 10, 2021 #

9 AM

Strength (Rec Center) 45:00 [3]
1c

Stretch, warm up, balance on bosu
Squats 4 x 6 @ 95#, 5 pull ups, incline situps, ab roller
Wall pulleys on ankles all directions

Tuesday Nov 9, 2021 #

8 AM

Road Running 40:29 [4] 3.76 mi (10:46 / mi) +37m 10:27 / mi
ahr:151 max:167

Morning run with Joe and Christian. Focused on running and not race walking. Pace noticeably faster.

Monday Nov 8, 2021 #

2 PM

Strength (Trainer) 1:40:00 [3]
1c

Stretching, session with Adam.
Squats, some plyo jumps, rows, dead lifts, hip bridges on sliders, pull downs

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