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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 30 days ending Nov 30, 2022:

activity # timemileskm+mload
  Hiking8 7:59:25 11.41(42:01) 18.36(26:06) 417479.4
  Road Running8 5:59:14 27.15(13:14) 43.69(8:13) 2241077.7
  Strength8 5:16:213c932.0
  Classic Ski3 2:37:09 9.56(16:26) 15.39(10:13) 86368.4
  O - competition2 2:02:46 6.61(18:34) 10.64(11:32) 355438.1
  Skate Ski1 1:04:00 4.98(12:51) 8.02(7:59) 51192.0
  Cross Training1 1:00:0060.0
  Road Race1 32:48 3.08(10:39) 4.96(6:37) 21131.2
  Trail Running1 32:33 1.27(25:41) 2.04(15:58) 1597.7
  Track workout1 27:12 2.4(11:20) 3.86(7:03)1c79.4
  Stretching1 15:00
  Total33 27:46:28 66.46 106.95 11684c3855.9
  [1-5]32 27:31:28
averages - weight:166lbs

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Wednesday Nov 30, 2022 #

10 AM

Strength (Rec center) 1:01:00 [3]
1c

Warm up with spin on fake bike 5 min, fake run on trd mill 6 min, 500 m fake ski on erg
Hamstring stretches, band, sliders, curls. Curls both L & R were same for first time with a 40# stack.
Rows, squats, incline crunch
Dyna disk
C • fake triathlon 3

Tuesday Nov 29, 2022 #

10 AM

Road Running 31:30 [3] 2.71 mi (11:37 / mi) +4m 11:35 / mi
ahr:162 max:182

Morning run before zoom call. Wanted to lift as well, but late start precluded that.

Sunday Nov 27, 2022 #

1 PM

Skate Ski (Craftsbury) 1:04:00 [3] 8.02 km (7:59 / km) +51m 7:44 / km
ahr:107 max:161

Biathlon training. Estimated skiing time between shooting. Good to be on skis, even if I was mostly going around in circles.

Saturday Nov 26, 2022 #

3 PM

Road Running 1:10:28 [3] 5.01 mi (14:04 / mi) +76m 13:26 / mi
ahr:118 max:159

Ready for a longer easy run, but darkness moved in and cut it short.

Friday Nov 25, 2022 #

2 PM

Hiking (Lost Mine Trail) 1:33:01 [1] 2.43 mi (38:17 / mi) +184m 30:58 / mi
ahr:105 max:148

Hike around with the T-day crew.

Thursday Nov 24, 2022 #

7 AM

Stretching 15:00 [0]

Stretching and mobilization before heading off to race.
8 AM

Road Running warm up/down 20:06 [3] 1.52 mi (13:13 / mi)
ahr:140 max:168

Chilly in the shade running out against the sun.
9 AM

Road Race race (T-day race) 32:48 [4] 3.08 mi (10:39 / mi) +21m 10:26 / mi
ahr:147 max:161 weight:166lbs

Along the rail trail, minimal climb. Sun up and around the trees by the start, stripped off shell, gloves, hat and buff. Good running temp in the low 30's by then.

Time 1 sec slower than last year, I guess that's aging. Max heart rate much lower 161 vs 182, and avg lower by almost as much. Either means I'm in better shape or I wasn't working as hard.

Looked like the rail trail had vestiges of snow banks along the side; if they plow it this winter it will be great to run without going onto slushy roads.

Stopped part way down our driveway waiting for frost to melt off the windshield. Spotted a river otter playing in the beaver pond and on a fallen dead tree. Neat to watch!
C • Well done 1

Wednesday Nov 23, 2022 #

3 PM

Strength (Ballista routine) 20:00 [2]

Been awhile since I did this, so just at the basic level.

Tuesday Nov 22, 2022 #

11 AM

Strength (Trainer) 1:01:00 [3]
1c

At the rec center with Adam after picking up a new Volvo. Still have the VW loaner awaiting a buyback offer. The Volvo dealer happens to also be a different VW dealer and said they're buying up all of the 2015 TDI's because of the AdBlue failure. My dealer is just slooooow.
C • Volvo 4

Monday Nov 21, 2022 #

1 PM

Classic Ski 51:33 [1] 3.3 km (15:38 / km) +39m 14:45 / km
ahr:99 max:145

Bit more sketchy today. Explored the Pines, but the sections there dead ended inconveniently.

Made snow this morning when temp was in the teens. Supply of water slowed down and I thought I had burned up the well pump. Recovered later, so don't know what was the problem. Will upgrade our submersible pump and use pond water next time.
C • 2k at Craftsbury 3
C • Water table 4

Saturday Nov 19, 2022 #

Event: UNO - Weeks Woods
 
7 AM

Hiking 50:00 [1] 1.2 mi (41:40 / mi)

Lap around trails with Molly. Cleared a branch that came down last week. Fields have snow, woods trails have blank sections.
9 AM

Classic Ski 54:19 [3] 6.5 km (8:21 / km) +19m 8:14 / km
ahr:104 max:137

Temps nicely below freezing, so snow is still okay broken up granular, although not great. Ran on purple klister and that provided a little kick. Tomorrow up at Craftsbury for the afternoon.

Friday Nov 18, 2022 #

4 PM

Classic Ski (Kingdom Valley) 51:17 [3] 5.58 km (9:11 / km) +28m 8:58 / km
ahr:101 max:133

Classic on the grass. Mostly covered with small grassy tufts sticking thru. Skiing was fine for the start of the season. Need a patch of klister for some kick.

Thursday Nov 17, 2022 #

7 AM

Note

Granular 2" froze overnight, groomed lightly this morning. Got to work today, maybe ski later.

Wednesday Nov 16, 2022 #

3 PM

Strength (Trainer) 1:10:00 [3]
1c

Warm up, stretch, and weights. Didn't realize in advance, but I was tired from yesterday once I started with strength today.
Got 4" sloppy, rain soaked snow. Back below freezing now and getting crusty. Maybe a ski tomorrow AM.

Tuesday Nov 15, 2022 #

4 PM

Road Running 26:40 [3] 2.08 mi (12:49 / mi) +62m 11:44 / mi
ahr:146 max:175

Short run before slop tomorrow. Winter is coming!

Monday Nov 14, 2022 #

3 PM

Hiking 50:00 [1] 1.5 mi (33:20 / mi)

Hike around the ski trails with Molly. Found one tree that came down across the trail in wind over the weekend

Sunday Nov 13, 2022 #

9 AM

Trail Running 32:33 [3] 1.27 mi (25:41 / mi) +15m 24:47 / mi
ahr:103 max:144

1 PM

O - competition race (US Champs Long) 1:09:47 [4] 6.87 km (10:09 / km) +183m 8:58 / km
ahr:135 max:156

Red Rocks Canyon. Windy, gusty day. Moved faster than yesterday, but running about 10 minutes slower than I should. A few losses added 4 min. Interesting terrain although I think it would get old fast.

Brown X - Long - Splits

Saturday Nov 12, 2022 #

10 AM

Road Running warm up/down 30:00 [3] 1.3 mi (23:05 / mi)

2 PM

O - competition race (Vasquez Rocks) 52:59 [3] 3.77 km (14:04 / km) +171m 11:28 / km
ahr:136 max:153

Great o terrain for US Nationals. Rock slabs on edge. Careful navigation and easy pace.

3rd M-70

Brown - Middle - Splits

Friday Nov 11, 2022 #

Event: LAOC: Orienteering USA Nationals
 

Thursday Nov 10, 2022 #

2 PM

Hiking 51:30 [1] 1.6 mi (32:11 / mi) +88m 27:30 / mi
ahr:101 max:134

Ski trails with Ruthie and Molly. Pond finally started to freeze over last night.

Tuesday Nov 8, 2022 #

10 AM

Road Running 1:01:40 [3] 5.0 mi (12:20 / mi) +25m 12:09 / mi
ahr:157 max:176

Windy run, gusty.

Monday Nov 7, 2022 #

11 AM

Strength (Trainer) 1:28:00 [3]

Workout with Adam. Stretching and 5 min spin first.
3 PM

Hiking 1:00:00 [1] 1.2 mi (50:00 / mi)

Clearing ditches and culverts with blower. Many will fill back in but the heavy, thick packs were removed.

Sunday Nov 6, 2022 #

8 AM

Hiking 1:05:54 [1] 1.72 mi (38:19 / mi) +106m 32:10 / mi
ahr:98 max:138

Trail hike with Ruthie and Molly.
3 PM

Hiking 1:00:00 [1] 0.6 mi (1:39:58 / mi)

Just a little more briar cutting along a secondary trail.

Saturday Nov 5, 2022 #

7 AM

Track workout warm up/down 12:57 [2] 1.0 mi (12:57 / mi)
ahr:115 max:144

Track workout intervals 7:31 [5] 0.93 mi (8:05 / mi)
ahr:129 max:145 1c

Set of 200 intervals plus a couple 400's. The 200's went well, but the 400's were off.
65 / 55 / 2.05 / 52 / 2.07 / 50

Track workout 6:44 intensity: (5:54 @2) + (50 @5) 0.47 mi (14:20 / mi)
ahr:107 max:127

Added the last one and that went best.
2 PM

Cross Training 1:00:00 [1]

Blowing leaves over the wall in the field and down to the beaver pond -- and maybe to CT.
Then sickle bar trimming the last section of edge along the ski trails.
C • Not a good day for reaching... 2
7 PM

Strength 3:00 [4]

Plank. Need a distraction if this is going to go on longer.

Thursday Nov 3, 2022 #

7 AM

Road Running 1:18:56 [3] 6.01 mi (13:08 / mi) +46m 12:50 / mi
ahr:139 max:168

Longer run down to the river. Clear, right at freezing, beautiful morning.

Strength 10:50 [3]
ahr:90 max:105

Mostly hamstring work.

Tuesday Nov 1, 2022 #

9 AM

Road Running 39:54 [3] 3.52 mi (11:20 / mi) +11m 11:14 / mi
ahr:151 max:170

Rail trail run with Ruthie. Kept it up; felt good after a couple days off.

Strength 2:31 [3]
ahr:83 max:100

Plank while waiting for Ruthie to finish her shower. Fortunately, she was quick.
2 PM

Hiking 49:00 [1] 1.16 mi (42:14 / mi) +39m 38:13 / mi
ahr:106 max:154

Hike around the Brookside Trail with Ruthie and Molly. Got a gps track for a map of the trail.

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