Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Nov 30, 2004:

activity	#	time	miles		km		+m	load
Road Running	8	6:03:23	38.79	(9:22)	62.43	(5:49)		1050.8
O - competition	2	2:44:20	9.56	(17:12)	15.38	(10:41)		657.3
Weight Training	7	2:25:00						605.0
Cross Training	2	45:00						135.0
Off Trail Running	1	43:00	3.0	(14:20)	4.83	(8:54)		129.0
Trail Running	1	42:00	3.0	(14:00)	4.83	(8:42)		84.0
Track workout	1	34:00	4.2	(8:06)	6.76	(5:02)		112.0
Total	17	13:56:43	58.55		94.22			2773.1

2:05

0:00

» now

Monday Nov 29, 2004 #

Road Running (Chester PO cw) 49:21 [3] 5.9 mi (8:22 / mi)

Felt more awake than normal for a morning run; maybe because I had to get up really early to drop Dan at the WRJct bus station at 5 AM.

Sunday Nov 28, 2004 #

Weight Training 20:00 [4]

Wall wgts 3 x 80
Pull ups

Saturday Nov 27, 2004 #

Weight Training 20:00 [4]

Wall wgts 3 x 80
Pull ups

Thursday Nov 25, 2004 #

Road Running (Warm up/cool down) 30:00 [2] 3.0 mi (10:00 / mi)

Road Running race (Manchester Road Race) 35:49 [5] 4.75 mi (7:32 / mi)

Home for annual MRR. Two minutes slower than last year. Mileage and speed work is off this fall (too much work and too much Kubota time working on ski trails).
Splits: 7.14/8.47/7.08/7.19/5.19

Sunday Nov 21, 2004 #

O - competition (Blue Hills Traverse) 2:05:40 [4] 11.7 km (10:44 / km)

Mostly a really nice run. Felt in good contact with the map and able to anticipate control locations. Happy with route choices. Generally went around hills rather than over the top. Made error -- at finish -- distracted by Samantha coming up behind me and headed out of #23 down hill towards parking lot. Had to loop around trail for extra 100m and 30 sec penalty -- cost two finish places.

Traverse - Splits

Saturday Nov 20, 2004 #

Road Running (Warm up) 12:00 [2] 1.0 mi (12:00 / mi)

O - competition (Little Blue Hills) 38:40 [4] 3.68 km (10:30 / km)

Missed turn going to #7 and wandered down trail a couple hundred meters. Realized error and cut L direct to trail, but lost 2-1/2 minutes.

Mass start - Splits

Wednesday Nov 17, 2004 #

Track workout (Warm up/recovery) 12:00 [2] 1.2 mi (10:00 / mi)

Track workout 22:00 [4] 3.0 mi (7:20 / mi)

Long intervals moderate pace, 3 x 1 mile:
7:31, 7:26, 7:10

Tuesday Nov 16, 2004 #

Trail Running 42:00 [2] 3.0 mi (14:00 / mi)

Woods with Casey and then out Cummings Road.
Somebody wacked a large buck out in front of our driveway tonight and creamed their car. Glass everywhere. Probably double the $2k damage a doe did to my van a few weeks ago.

Weight Training 20:00 [4]

Squats 3 x 20
Wall wgts 3 x 80

Sunday Nov 14, 2004 #

Road Running 1:21:33 [3] 8.3 mi (9:49 / mi)

Green Mtn Tpke to Pleasant Valley, up over hill to Rte 11 and home. Chilly 38.

Weight Training 20:00 [4]

Bought a new hybrid bike for Ruthie today, and talked to the shop guy about doing squats for hill strength. Naturally, came home and had to do weights.
Squats 2 x 20
Wall wgts 2 x 80