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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Oct 9:

activity # timemileskm+mload
  O - competition2 2:35:36 6.51(23:54) 10.48(14:51) 266700.2
  Road Running4 1:15:33 4.88(15:29) 7.85(9:37) 62161.8
  Track workout1 43:13 3.52(12:17) 5.66(7:38) 51c149.1
  Total6 4:34:22 14.91(18:24) 24.0(11:26) 3331c1011.2

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MoTuWeThFrSaSu

Sunday Oct 9 #

10 AM

O - competition race (Brown X) 1:27:17 [4] 5.15 km (16:57 / km) +145m 14:51 / km
ahr:116 max:156

Trouble right from the start. Lost my pace count going thru the saplings at the start and was looking for the control 100 m short and went into search mode for 10 min. Finally relocated on the contours of the shoulder and locked in. Another issue at 6 looking too low on the slope. Went back to the nearby trail and went up and around on that and into the control for a 4 min loss.
Generally running was good and pushed in places.

Road Running warm up/down 4:45 [1] 0.25 mi (19:01 / mi)
ahr:105 max:121

Saturday Oct 8 #

10 AM

Road Running warm up/down 10:32 [1] 0.55 mi (19:09 / mi)
ahr:108 max:137

11 AM

O - competition race (Masters Brown X) 1:08:19 [4] 5.33 km (12:49 / km) +121m 11:31 / km
ahr:124 max:151

Nice run until I bungled the next to last control for a 12 min loss. Compass off and headed in wrong direction.

Thursday Oct 6 #

5 PM

Road Running (Ethan Allen biathlon ) 26:00 [3] 2.0 mi (13:00 / mi)

Up to Jericho for training at the EA biathlon range. Impressive facility on the base. Good roller ski track, although I was running. Shot for 2 hours on the range. Option for Tues/Thurs training and weekly races in the winter; actually a little closer than Craftsbury.
Note: careful not to drive over 25 mph as the base has radar for speeders.

Wednesday Oct 5 #

6 AM

Road Running 34:16 [2] 2.08 mi (16:29 / mi) +62m 15:05 / mi
ahr:105 max:137

In the early morning dark.

Tuesday Oct 4 #

9 AM

Note

Last PT session for this round of injury. Hamstring not complaining about the recent intervals. Tested glute and hamstring strength and is much improved over beginning of summer. Will keep stretching and pushing harder.

Monday Oct 3 #

4 PM

Track workout intervals 43:13 intensity: (36:43 @3) + (6:30 @5) 3.52 mi (12:17 / mi) +5m 12:13 / mi
ahr:140 max:167 1c

Checked the Chester and Springfield tracks, and both had games on the field. Went to the rail trail and ran quarters against the distance marks.

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