Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Sep 30, 2001:

activity	#	time	miles		km		+m	load
Trail Running	16	15:04:00	81.1	(11:09)	130.52	(6:56)		2447.0
Backpacking	3	14:00:00	17.5	(48:00)	28.16	(29:50)		1680.0
O - competition	4	5:31:42	16.59	(20:00)	26.7	(12:25)		1417.8
O-course Training	3	3:28:00	10.46	(19:54)	16.83	(12:22)		392.0
Road Running	4	2:27:00	17.0	(8:39)	27.36	(5:22)		294.0
Trail Race	2	1:20:16	9.2	(8:43)	14.81	(5:25)		401.3
Weight Training	2	1:00:00						180.0
Total	28	42:50:58	151.85		244.37			6812.1

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Sunday Sep 30, 2001 #

O - competition (Camp Horseshoe -- Red) 1:15:00 [4] 6.3 km (11:54 / km)

No serious errors, minor hesitation. Wasn't running flat out.
Tried to stay totally in contact with map.
Hilly course.

red - Splits

Saturday Sep 29, 2001 #

Road Running (WLIF) 34:00 [2] 4.0 mi (8:30 / mi)

Easy road run.

Thursday Sep 27, 2001 #

Trail Running (Terrain intervals) 1:18:00 [4] 5.0 mi (15:36 / mi)

CV Park
10 sets 2:15 intervals through woods
Jogging in between

Wednesday Sep 26, 2001 #

Trail Running (Gunpowder --Hereford area) 1:42:00 [3] 9.2 mi (11:05 / mi)

Cool weather, felt rested and strong.

Tuesday Sep 25, 2001 #

Weight Training (Light weights) 30:00 [3]

Squats, lunges, presses, curls, crunches.

Monday Sep 24, 2001 #

O-course Training (Bowie, MD) 1:56:00 [2] 12.0 km (9:40 / km)

Swamp running in the Fran Euler area.
Marshes were mostly runnable, but not quite entirely dry.
Checked out newly acquired WSSC land NW corner of map.
Kind of greenish marsh.

Sunday Sep 23, 2001 #

Trail Running (N Central RR trail) 1:17:00 [3] 9.0 mi (8:33 / mi)

Beautiful northern section up to PA.

Saturday Sep 22, 2001 #

Trail Running (Warm up) 10:00 [2] 1.0 mi (10:00 / mi)

Warm up at Hereford High

Trail Race (Alumni x-c race at Bull R) 23:26 [5] 3.0 mi (7:49 / mi)

Hot day, tough hills as usual.

Friday Sep 21, 2001 #

Road Running (WLIF) 35:00 [2] 4.0 mi (8:45 / mi)

Very light running to loosen up for Saturday

Wednesday Sep 19, 2001 #

Trail Running (Loch Raven NW) 51:00 [3] 5.0 mi (10:12 / mi)

Section north of Dulaney Valley Rd

Tuesday Sep 18, 2001 #

Trail Running (Cromwell Pk) 54:00 [4] 5.0 mi (10:48 / mi)

Includes 10 sprints through woods 2:15 each followed by 2 min
recovery.

Monday Sep 17, 2001 #

Trail Running (Cromwell Pk / Loch Raven) 1:04:00 [2] 6.0 mi (10:40 / mi)

Cool day, felt good.
Some running off trail through open woods. Pushed to try
to get some speed going.

Sunday Sep 16, 2001 #

O - competition (Wheaton, MD - Blue) 1:18:42 [4] 7.7 km (10:13 / km)

Fairly good run. Green was pretty thick with summer growth.
Few 1:00 errors navigating thru the briars.

Blue - Splits

Saturday Sep 15, 2001 #

Trail Race (Gunpowder Pk / Hereford,) 56:50 [5] 6.2 mi (9:10 / mi)

Cool day, first in the 40's for running.
Some scrambling on trial, mostly nice.
Couple good hills.

Trail Running (Cool down) 9:00 [2] 1.0 mi (9:00 / mi)

Friday Sep 14, 2001 #

Road Running (WLIF road run) 33:00 [2] 4.0 mi (8:15 / mi)

Cool, but easy running; race tommorrow.

Thursday Sep 13, 2001 #

Weight Training (Squats/presses/crunches) 30:00 [3]

Legs sore today, so did weights instead of running.

Wednesday Sep 12, 2001 #

Trail Running (Gunpowder St Pk, Hereford) 1:10:00 [3] 6.4 mi (10:56 / mi)

Tuesday Sep 11, 2001 #

Trail Running (To / from Loch Raven) 56:00 [2] 5.0 mi (11:12 / mi)

O-course Training (Loch Raven) 34:00 [3] 2.0 mi (17:00 / mi)

Ran to feature locations on map.

Monday Sep 10, 2001 #

Trail Running (Cromwell Pk / Loch Raven) 1:12:00 [2] 6.5 mi (11:05 / mi)

Running off soreness from weekend.

Sunday Sep 9, 2001 #

Trail Running (Warm up / cool down) 30:00 [2] 1.0 mi (30:00 / mi)

O - competition (Pawtuckaway Red 2) 1:27:00 [4] 6.2 km (14:02 / km)

Fairly clean until next to last control -- decided to take a
quick short cut across a trail bend and lost contact -- probably
14 minutes on this one.

Red Day 1 - Splits

Red Day 2 - Splits

Saturday Sep 8, 2001 #

Trail Running (Warm up / cool down) 30:00 [2] 1.0 mi (30:00 / mi)

O - competition (Pawtuckaway Red) 1:31:00 [5] 6.5 km (14:00 / km)

Ran very hard, but lost significant time on 5th leg --
probably 18 min. Running too fast for complexity of that
area;no clear attack point.

Friday Sep 7, 2001 #

Backpacking (Lakes to Pinkham Notch) 4:00:00 [2] 5.0 mi (48:00 / mi)

Down Boot Spur to Pinkham and on to Pawtuckaway.

Thursday Sep 6, 2001 #

Backpacking (Madison to Lakes) 6:00:00 [2] 7.5 mi (48:00 / mi)

Across rim of Presidentials. Over Mt Washington and down to Lake of the Clouds hut. Another fine day.
Saw my propellor hanging from the ceiling -- I salvaged the prop
in May 1970 from a plane that crashed in Oakes Gulf Nov 1969. We dragged the prop down the Tuckerman's Headwall to Hermit Lake.
It stayed over the Ranger Station door for a few years before the
hut crews started moving it around from hut to hut.

Trail Running (Getting there and back) 51:00 [2] 4.0 mi (12:45 / mi)

Lazy trip over and back; some additional map notes.

Sunday Sep 2, 2001 #

Trail Running (Loch Raven) 1:15:00 [2] 8.0 mi (9:22 / mi)

LR north from Dulaney Valley Rd

Saturday Sep 1, 2001 #

Trail Running (Rail trail CT) 1:15:00 [3] 8.0 mi (9:22 / mi)

Bolton Notch, 6 miles on rail trail,
2 miles up over hill. Nice trail; marker
posts every 1/4 mile.
Timed 1 mile @ 6:53; 1/4 @ 1:35

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