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Attackpoint - performance and training tools for orienteering athletes

Training Log: kensr

In the last 7 days:

activity # timemileskm+mload
  Hiking1 6:35:08 5.43(1:12:46) 8.74(45:13) 336790.3
  Road Running2 1:47:47 9.16(11:46) 14.74(7:19) 54360.4
  Trail Running1 1:20:00 3.2(25:00) 5.15(15:32) 37240.0
  Strength1 15:001c45.0
  Total5 9:57:55 17.79 28.63 4261c1435.7
averages - weight:163lbs
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ThFrSaSuMoTuWe

Wednesday Oct 28 #

11 AM

Note

PT on wrist. Evaluation of range of motion. Ultrasound and some stretching exercises to get my palm down flat doing a push up.

Sunday Oct 25 #

1 PM

Trail Running warm up/down 22:04 [3] 1.2 mi (18:23 / mi) +34m 16:55 / mi
ahr:100 max:123

Biathlon training. Run first to check out the snow pile buried under mulch just waiting for colder weather to be spread around the trails. Will go on the 3 km of paved trails to protect the asphalt from BistenBully treads. This stuff will set up like concrete.

Trail Running 57:56 [3] 2.0 mi (28:58 / mi) +3m 28:50 / mi
ahr:103 max:135

Shooting drills with running loops in between, and some friendly races. Prone pretty good, but standing still elusive and scattered.

Saturday Oct 24 #

6 AM

Road Running 1:00:27 [3] 5.0 mi (12:05 / mi) +39m 11:48 / mi
ahr:155 max:171

At dawn from the boat landing with Joe and Christian.

Friday Oct 23 #

9 AM

Hiking (AT/LT Corridor Monitoring) 6:35:08 [2] 5.43 mi (1:12:46 / mi) +336m 1:01:03 / mi
ahr:102 max:142

Checking the property boundary along the east side adjacent to Pico. Up the line from Rte 4 behind vacation homes built right along National Forest land. Usual checking monuments and witness trees, repainting blazes and tying survey tape around trees along the line between monuments. Very time consuming as there was extensive encroachment onto the NF. Sheds, propane tanks, tree houses, trash dumps. All needed to be photograph and documented for followup by others.

For the second half I was above the development, but the slope got steeper and monuments harder to locate. Still have this much again to get to the summit of Pico, which is about where I end on the east side close to Pico Camp. Next time I think I'll start there and work my way down the mountain.

Thursday Oct 22 #

10 AM

Road Running warm up/down 6:18 [2] 0.53 mi (11:53 / mi)
ahr:142 max:162

Road Running tempo 33:45 [4] 3.08 mi (10:57 / mi) +9m 10:52 / mi
ahr:156 max:171

Hard effort on the rail trail for 5km.

Road Running warm up/down 7:17 [2] 0.55 mi (13:15 / mi) +6m 12:47 / mi
ahr:158 max:164

11 AM

Strength 15:00 [3]
1c weight:163lbs

Then into the rec center for strength:
Pull - TRX rows
Push - Pushups
Hip hinge - Asymmetric RDLs w/40# kb
Twist - Wood chops with 10# ball
Carry - across floor with 90# wgts

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Training Targets

Oct 1–31 (31d)
Total [1-5]40:00:00
actual:29:08:3872%
projected:32:15:5980%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
80mi
actual:62.1mi77%
projected:68.7mi85%
Roller skiing [1-5]30mi
Strength 6c
actual:5c83%
projected:6c100%
Track workout 4c
actual:3c75%
projected:3c75%

Jan 1 – Dec 31 (366d)
Less total time this year to back off body damage; switch to calendar year except for skiing. Doing hills more than ever, but tracking the count is inconvenient.
Total [1-5]500:00:00
actual:343:55:4768%
projected:416:48:5683%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Backpacking
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
1000mi
actual:734.2mi73%
projected:889.9mi88%
Track workout [1-5]38c
actual:28c73%
projected:34c89%
Strength [1-5]65c
actual:54c83%
projected:65c100%

May 1 – Apr 30, 2021 (365d)
Full season of xc skiing
X-C Skiing
+ Classic XC Ski [1-5]
1200km

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