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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Sep 30, 2006:

activity # timemileskm+mload
  Bicycling10 14:34:12 225.8(3:52) 363.39(2:24) 12502622.6
  Road Running10 6:47:01 42.5(9:35) 68.4(5:57) 8001202.0
  Trail Running21 6:34:32 27.0 43.45 23501185.9
  O-course Training2 4:02:00 9.01 14.5666.0
  O - competition3 3:42:47 13.52(16:29) 21.75(10:15) 2651113.9
  Hiking2 3:15:00 7.49(26:03) 12.05(16:11) 600435.0
  Weight Training3 1:12:00246.0
  Walking1 50:00 3.11(16:06) 5.0(10:00)50.0
  Cross Training1 40:0080.0
  Stretching1 1:001.0
  Total29 41:38:32 328.42 528.53 52657602.5

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Saturday Sep 30, 2006 #

Bicycling (Bellows Falls) 1:50:00 [3] 30.5 mi (3:36 / mi)

Down to Bellows Falls first thing in the morning. Really chilly as we had a hard frost last night. Then did the Y 5k walk. Rode back after that, with a stop at Vt Country Store for cheese and relish snack. Spectacular day -- clear blue sky with puffy clouds; leaves starting to turn.

Walking 50:00 [1] 5.0 km (10:00 / km)

Helped escort community walk around BF. Trying to get average Americans out burning calories. Ok turnout for first event.

Friday Sep 29, 2006 #

Road Running (Cummings Rd +) 28:00 [3] 3.0 mi (9:20 / mi)

Trail Running hills (Dailly hill run) 12:00 [3] 1.0 mi (12:00 / mi) +100m 9:09 / mi

Thursday Sep 28, 2006 #

Trail Running (Dailly hill run) 15:00 [3] 1.0 mi (15:00 / mi) +100m 11:27 / mi

Weight Training 12:00 [3]

2 sets x 20 plus 3 pullups/chinups. Didn't do third set because I had to make it for the start of Grey's.

Wednesday Sep 27, 2006 #

Road Running (Cummings Rd +) 29:15 [3] 3.0 mi (9:45 / mi)

Trail Running (Dailly hill run) 12:00 [3] 1.0 mi (12:00 / mi) +100m 9:09 / mi

Tuesday Sep 26, 2006 #

Bicycling (Horseshoe Acres+) 1:21:00 [3] 23.0 mi (3:31 / mi) +400m 3:20 / mi

Out to Horseshoe Acres and then past the hairpin to the top of the grade. Headwind out and up the hill, sweet coming back.

Trail Running (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Cross Training 40:00 [2]

Splitting the big log sections from the sugar maple that blew over. Then hauling them up the bank to the field where I can bring them in with the tractor.

Monday Sep 25, 2006 #

Road Running hills (Butternut Hill loop) 1:12:58 [4] 8.0 mi (9:07 / mi) +400m 7:54 / mi

Had to get back in time for Stretch class, so pushed pretty hard on this. Time keeps getting better.

9.33/12.05/10.44/11.06
6.54/7.32/7.33/7.28

Sunday Sep 24, 2006 #

O - competition race (Classic Green) 1:01:07 [5] 5.13 mi (11:55 / mi) +100m 11:14 / mi

Two dubious route choices on this course, but no serous mistakes. Lots of shoe-sucking mud swamps right from the first control.

Ending up winning the M-55 NE champ title for all three races, but that was because they geographically excluded much of the field from being eligible. Still an ok weekend with fun courses. Good progress test on my conditioning -- confirmed I still have a ways to go on getting back running speed.

Classic - Green - Splits

Saturday Sep 23, 2006 #

Event: CNYO A meet
 

Road Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

O - competition race (Sprint) 15:31 [5] 1.83 km (8:29 / km) +50m 7:28 / km

No mistakes. Running speed off from what it should be.

O - competition race (Middle Distance Green) 43:09 [5] 3.52 mi (12:15 / mi) +115m 11:08 / mi

Couple mistakes on this one, including tossing away the e-punch as I was pulling off weed pods. Luckily Glen Tryson was behind me and spotted it in the long grass right away. Later on was leading a fast train across a line of 4 controls; turned off the line after 3 controls instead of 4, and wondered why no one followed me down the hill. Long gone by the time I figured out the mistake.

Bicycling (Marathon NY) 40:00 [3] 11.0 mi (3:38 / mi)

Easy ride after o races. Felt good to purge out the toxins on a nice flat section of Rte 11. Misty, but no rain.

Sprint - Old Eyes - Splits

Middle - Green - Splits

Thursday Sep 21, 2006 #

Road Running (Cummings Rd +) 25:15 [3] 3.0 mi (8:25 / mi)

Casey was pooped from play day at the puppy farm, so she hit the pond and crashed before the run.

Trail Running hills (Dailly hill run) 12:00 [3] 1.0 mi (12:00 / mi) +100m 9:09 / mi

Wednesday Sep 20, 2006 #

Road Running (Cummings Rd +) 25:46 [3] 3.0 mi (8:35 / mi)

Felt much better today.

Trail Running hills (Dailly hill run) 10:13 [4] 1.0 mi (10:13 / mi) +100m 7:48 / mi

Hit this pretty hard. Used ski poles for the first time to get upper body involved. Some help going up, and definitely came down with more abandon. Casey faded on the climb. She headed for the pond, while I went in the hot tub.

Tuesday Sep 19, 2006 #

Road Running warm up/down (To/from GrnMtnTpke) 40:00 [2] 3.5 mi (11:26 / mi)

Road Running tempo (Green Mtn Tpke) 29:35 [3] 3.0 mi (9:52 / mi)

Legs felt like lead after yesterday's bike ride. Very slow.

Trail Running (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Monday Sep 18, 2006 #

Bicycling (Ludlow-Weston loop) 2:29:00 [3] 40.0 mi (3:43 / mi) +850m 3:30 / mi

Up thru Proctorsville Gulf to Ludlow, then S on 100 over South Mtn and down into Weston. Then up over Terrible Mtn and back down thru Andover. A great day and ride with Steve Fortier.

Stretching warm up/down 1:00 [1]

Curves stretching with Ruthie. Balance part was wobbley after hammering the bike hills.

Sunday Sep 17, 2006 #

Bicycling (Gunstock NH) 1:00:00 [3] 6.0 mi (10:00 / mi)

Rode trails to pick up controls.

Trail Running hills 20:00 [3]

Ran up to top of Cobble Mtn to get control.

Trail Running (Dailly hill run) 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Back with Casey.

Saturday Sep 16, 2006 #

O-course Training (Gunstock NH) 1:45:00 [3] 8.0 km (13:08 / km)

Set controls for orienteering section of Tracey's adventure race.

O-course Training (Gunstock NH) 1:17:00 [3] 6.5 km (11:51 / km)

Went back and ran course to predict competition times. Fastest actual time was about an hour longer -- in the middle of the night.

Bicycling 20:00 [3] 2.0 mi (10:00 / mi)

Riding around venue.

Friday Sep 15, 2006 #

Trail Running (Dailly hill run) 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Thursday Sep 14, 2006 #

Trail Running hills (Dailly hill run) 12:13 [3] 1.0 mi (12:13 / mi) +100m 9:19 / mi

Weight Training 30:00 [4]

Even a stab at a pullup.

Wednesday Sep 13, 2006 #

Bicycling tempo (Benchmark 2) 1:11:12 [3] 22.0 mi (3:14 / mi)

Rte 103 ride. Picked up time from last week. Still working on intermediate target of 1:10.

Trail Running (Dailly hill run) 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Tuesday Sep 12, 2006 #

Trail Running hills (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Road Running (Butternut Hill loop) 1:16:42 [3] 8.0 mi (9:35 / mi) +400m 8:18 / mi

Overnight frost. Beautiful sunny day.
9.14 / 12.32 / 10.56 / 11.44 / 7.40 / 8.16 / 8.27 / 7.50
Making progress.

Afterwards went up to the top of the Pinnacle, the old Chester ski slope. Tried to figure where the 1500' rope tow ran, and the location of the 55m ski jump. Will take more research, as the jump site is totally overgrown with mature trees.

O-course Training (Gunstock) 1:00:00 [2]

Vetting controls for AR.

Monday Sep 11, 2006 #

Bicycling (Harriman) 1:09:00 [3] 18.0 mi (3:50 / mi)

Seven Lakes up to Kanawaukee, down 106 to 17 and back to start. Good ride except last couple miles on 17 thru Tuxedo Park; no shoulder and lots of commuter traffic. Very polite, however, no one tried to run me off the road.

Sunday Sep 10, 2006 #

Trail Running (Dailly hill run) 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Saturday Sep 9, 2006 #

Event: UNO Camping Weekend
 

O - competition race (Pawtuckaway red) 1:43:00 [5] **** 6.0 km (17:10 / km)

First competition since training resumed. Felt pretty good, except for slipups on nav a couple times. Didn't concentrate as hard as is necessary for Pawtuckaway. Legs felt like they're coming along ok.

Friday Sep 8, 2006 #

Trail Running hills (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Thursday Sep 7, 2006 #

Road Running (Cummings Rd +) 27:30 [3] 3.0 mi (9:10 / mi)

Trail Running hills (Dailly hill run) 10:06 [4] 1.0 mi (10:06 / mi) +100m 7:42 / mi

Afternoon run. Lgs felt good. (6:54 up)

Wednesday Sep 6, 2006 #

Trail Running (Dailly hill run) 18:00 [2] 1.0 mi (18:00 / mi) +100m 13:44 / mi

Daybreak run.

Tuesday Sep 5, 2006 #

Road Running (Cummings Rd +) 32:00 [2] 3.0 mi (10:40 / mi)

Morning run w/Casey.

Trail Running (Dailly hill run) 13:00 [3] 1.0 mi (13:00 / mi) +100m 9:55 / mi

Experimenting with running steep hills vs speed walking up them. Walking is almost faster unless you want to expend lots of energy and really bound up them.

Bicycling tempo (Benchmark 2) 1:13:00 [3] 22.0 mi (3:19 / mi)

RT to I-91. Slower than target for today (1:10). Could be because legs were tired from yesterday, or this morning's run. Or maybe because it was raining the whole time.
C • What?!?! You rode my nice, cle... 6

Note

Saw surgeon today. He cleared me to do anything I want, as long as I don't fall and land on the shoulder. So officially back in business.

Monday Sep 4, 2006 #

Bicycling long (Ascutney Mtn loop+) 3:21:00 [3] 51.3 mi (3:55 / mi)
shoes: Grey Ghost Roubaix

Loop time excluding run to McD and back 2.34.51. Good to be back on the Roubaix. Much lighter on the climbs; better gearing, too. Have to get the seat back in the right position.

Trail Running (Dailly hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Easy run w/Casey.

Sunday Sep 3, 2006 #

Trail Running (Dailly hill run) 15:00 [3] 1.0 mi (15:00 / mi) +100m 11:27 / mi

In the dregs of Ernesto.
Then to Boston to see Dan. Visited the plasticized humans of BodyWorld at the Science Museum.

Saturday Sep 2, 2006 #

Trail Running (Dailly hill run) 12:00 [3] 1.0 mi (12:00 / mi) +100m 9:09 / mi

Weight Training 30:00 [3]

Hiking (AT east) 2:30:00 [2] 5.0 mi (30:00 / mi) +600m 21:51 / mi

Hike with Brad and mtn dog from Kent Pond to Quimby Mtn. He was headed on to Norwich, where we had dropped his car.

Trail Running (AT west) 1:25:00 [3] 5.0 mi (17:00 / mi) +250m 14:43 / mi

Back to Kent Pond. Camelback didn't rest well on right shoulder. So just used the L strap and waist belt and kept it tight. Seemed to be ok, but not sure how that will work with a full rogaine load.

Note

Brad brought up the grey ghost. Thank you Eddie! Thank you! Some assembly required. Will put on seat and take it out as soon as weather is good.
C • Awesome. Be careful out there!... 1

Friday Sep 1, 2006 #

Trail Running (Dailly hill run) 26:00 [3] 2.0 mi (13:00 / mi) +100m 11:15 / mi

Regular run (14) plus loop to end of logging road to check trail conditions. Grading needed at several spots plus the turnaround.

Hiking 45:00 [3] 4.0 km (11:15 / km)

Hiked up Appalachian Gap from Mad River Glen pkg lot to watch the hill climb segment of the Green Mtn Stage race. Bikers were grinding up the 10% grade in waves all afternoon. Rode this climb a few months ago and it's hairy going down, too.

Note

Tried hitting a few balls at the driving range instead of playing today. Shoulder did not like a full swing at all. So just practiced chipping.

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