Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Nov 30, 2002:

activity	#	time	miles		km		+m				load
Hiking	1	7:00:00	16.0	(26:15)	25.75	(16:19)					840.0
O-course Training	3	6:11:00	19.45	(19:05)	31.29	(11:51)		17 /	21c	80%	955.0
O - competition	2	4:03:26	11.87	(20:31)	19.1	(12:45)	590	21 /	26c	80%	973.7
Cross Training	2	4:00:00									480.0
Road Running	4	3:11:38	21.95	(8:44)	35.32	(5:26)					492.3
Weight Training	8	3:08:00									627.0
Backpacking	1	3:00:00	6.0	(30:00)	9.66	(18:38)					360.0
Trail Running	3	1:44:00	8.8	(11:49)	14.16	(7:21)	200				285.0
Total	20	32:18:04	84.06		135.29		790	38 /	47c	80%	5013.0

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Saturday Nov 30, 2002 #

O - competition (Mt Tom score-o) 1:16:00 [4] 5.8 km (13:06 / km)

Started late, so the deal was we would pick up a few controls. Unfortunately, Kenny got to 13 before I did and picked it up. I lost 10 min or so finding the spot and finally deciding it was gone.

O-course Training (Control pickup) 42:00 [2] 3.0 km (14:00 / km)

Thursday Nov 28, 2002 #

Road Running (Warm up / cool down) 40:00 [2] 4.0 mi (10:00 / mi)

Road Running (Manchester Road Race) 34:53 [4] 4.75 mi (7:21 / mi)

Heels ok, but not enough road work/speed work in the past 6 months.
Temp in the teens so ran with a lot of extra clothing on.
7.19 / 8.10 / 7.01 / 7.10 / 5.11

Tuesday Nov 26, 2002 #

Note

Ripped all the skin off my L heel this weekend and irritated my achilles tendon. Will have to lay low for a few days. Maybe walk the road race on Thursday.

Weight Training (Easy wgts) 15:00 [2]

Wall wgts 3 x 50; arms really tired from weekend
Squats 1 x 15
Pull ups 5

Sunday Nov 24, 2002 #

Hiking (Haystack -- Adk's) 7:00:00 [2] 16.0 mi (26:15 / mi)

Temperature dropped and trails froze up. Mostly snow shoeing. Up to 2' of cover at higher elevations. Extreme winds on ridges; got blown off before exposed summit @ 4900'.

Saturday Nov 23, 2002 #

Backpacking (Adirondacks) 3:00:00 [2] 6.0 mi (30:00 / mi)

With Kenny and Dan.
8" fresh snow on top of 4" mud. Mix it up into chocolate pudding.

Friday Nov 22, 2002 #

Note

So far we've got 3 pink cards for Manchester . . . see you in the front row!

Wednesday Nov 20, 2002 #

Road Running (Long Island) 39:15 [3] 5.0 mi (7:51 / mi)

Checking out the potato fields sprouting million$ vacation homes.

Tuesday Nov 19, 2002 #

Road Running (Long Island) 37:30 [2] 4.0 mi (9:23 / mi)

First 2.5 miles lazing along with Ruthie, last 1.5 miles pushing faster.

Sunday Nov 17, 2002 #

Weight Training 2:00 [3]

Pull ups 1x9

Cross Training (More clearing brush) 2:00:00 [2]

Saturday Nov 16, 2002 #

Cross Training (Clearing brush) 2:00:00 [2]

Clearing x-c ski trails. Lots of branches to haul away.
New wet snow -- 5"

Friday Nov 15, 2002 #

Weight Training (Wgts) 35:00 [4]

Wall wgts: double pole/diagonal 6x50
Squats, lunges, presses 3x15
Pull ups 3x5
Split hops 2x10
Leg extensions 3x25

Thursday Nov 14, 2002 #

Trail Running (Grafton Ponds) 33:00 [3] 3.3 mi (10:00 / mi)

Ran cross country ski trails at Grafton Ponds. Nice wide trails with snow making. Should open up in another month.

Weight Training 3:00 [4]

Pull ups 1x8 making progress

Wednesday Nov 13, 2002 #

Road Running (Cummings Road loop) 40:00 [2] 4.2 mi (9:31 / mi)

Difficult to run abandoned road section in the dark -- rain has turned the erosion gully into a stream. Maybe a light will help.

Weight Training 8:00 [3]

Crunches Iso 10x20s
Pullups 1x6 -- goal 20 by summer

Tuesday Nov 12, 2002 #

Weight Training (Wall wgts, bar bell) 40:00 [3]

Double pole/diagonal 6x50
Presses, lunges, squats 3x15
Pull ups 3x5, finally got a bar up

Sunday Nov 10, 2002 #

O - competition (Blue Hills Traverse) 2:47:26 [4] 13.3 km (12:35 / km) +590m 10:18 / km
spiked:21/26c

Fun race. Made some errors, so wasn't as clean as I would have liked. Either ignored my attackpoints, or was too hastey to pick them out carefully on some difficult legs.
Lots of trail running; could feel my lack of miles in recent months costing me.

Traverse - Splits

Friday Nov 8, 2002 #

Trail Running (Hill top run) 44:00 [3] 3.0 mi (14:40 / mi) +200m 12:09 / mi

Morning run while waiting for the heating guy to come (it's winter up here).
Ran on 3-5" frozen corn snow crust. Actually pretty nice with spikes, although slow like running in sand.
Could ski this stuff, but takes blue klister, and I'm not ready for putting that on. Supposed to warm up and melt this weekend.

Thursday Nov 7, 2002 #

Weight Training (Wall wgts, barbells, exte) 45:00 [3]

Double pole, diagonal 6 x 50
Bench press, squats 2 x 15
Lunges 1 x 30
Leg extensions 2 x 25 each leg

Tuesday Nov 5, 2002 #

Trail Running (Hill loop) 27:00 [2] 2.5 mi (10:48 / mi)

After dark, running somewhat tentative. Next time will have to bring a light.

Monday Nov 4, 2002 #

Weight Training (Wall wgts, barbell,crunch) 40:00 [4]

Another 10# on the wall wgts; 6 x 25
Bench press, squats, lunges, curls, pects; 2 x 15
Crunches 10 x 20sec static

Sunday Nov 3, 2002 #

O-course Training (Check bricks) 25:00 [2] 2.0 mi (12:30 / mi)

O-course Training (Green X Day 2) 1:16:00 [4] 6.5 km (11:42 / km)
spiked:8/11c

Nice workout to #7, then made error descending into reentrant complex. Had to relocate off trail/stream jct. Not clean on next one, either.

O-course Training (Pick up stakes, bricks) 1:15:00 [1] 4.0 mi (18:45 / mi)

GreenX - Splits

Saturday Nov 2, 2002 #

O-course Training (Block vetting Prince Wm) 40:00 [2] 2.0 mi (20:00 / mi)

Checking e-bricks

O-course Training (Green X US Champs day1) 1:08:00 [4] 5.7 km (11:56 / km)
spiked:9/10c

Unofficial run. Didn't see extended ditch on #6 and turned downhill. Failed to follow intuitive sense of where control was, so wasted time looking where it wasn't. Finally went back up and spotted it.

O-course Training (Pick up bricks and flags.) 45:00 [2] 2.0 mi (22:30 / mi)

GreenX - Splits

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