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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Apr 30, 2007:

activity # timemileskm+mload
  Road Running14 11:05:20 64.9(10:15) 104.45(6:22)1922.0
  O - competition6 7:11:43 24.21(17:50) 38.96(11:05) 4801791.6
  Bicycling6 6:56:00 60.8(6:51) 97.85(4:15)1341.0
  Skate Ski5 4:37:00 27.53(10:04) 44.3(6:15)831.0
  Trail Running6 1:52:08 6.0(18:42) 9.65(11:37) 600317.4
  Kayaking1 1:06:00 3.5(18:51) 5.63(11:43)264.0
  Weight Training1 40:00120.0
  Steps2 13:5245.5
  Total25 33:42:03 186.93 300.84 10806632.5

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Monday Apr 30, 2007 #

Road Running (Springfield Dam) 40:40 [3] 4.0 mi (10:10 / mi)

Ran route of road race coming up Sunday. Wicked headwind going out; nice coming back to finish.

Trail Running (Daily hill run) 13:08 [3] 1.0 mi (13:08 / mi) +100m 10:01 / mi

Snow's gone, but hillside is wet and slick.

Sunday Apr 29, 2007 #

O - competition race (West Point Green) 1:21:00 [4] 5.9 km (13:44 / km) +205m 11:42 / km

Clean run until last long leg; just missed fag in circle and then went into death spiral search mode; lost 10 min. 3rd M55. Not a satisfying weekend.

Bicycling (Popolopen) 1:10:00 [3] 6.5 mi (10:46 / mi)

Same mtn bike loop with Bernie and Jim.

Note

Ordered a pair of Aero 150 roller skis. Should be one more way to get smashed up while getting in shape.
C • nice! now you just need the f... 2

Saturday Apr 28, 2007 #

Event: West Point A-Meet
 

O - competition race (West Point Green) 1:26:00 [4] 5.5 km (15:38 / km) +275m 12:31 / km

A little confusion on two controls; good for losing 4-5 min each. 3rd M55.

Bicycling (Popolopen) 1:05:00 [3] 6.5 mi (10:00 / mi)

Mtn bike on the gravel roads up above Lake Popolopen with Bernie, Joe, Jim and Serge. Several very steep grades, some washed out.
Lots of tree cutting evident; must have had serious storm damage. Some areas have had 2/3 of the trees taken out. So expect some briars to fill in just to make your West Point experience more enjoyable.
Nice crash coming down one of the rutted gravel sections.

Thursday Apr 26, 2007 #

Road Running (Cummings Rd +) 31:00 [3] 2.8 mi (11:04 / mi)

Easy run with Casey before a dive into the hot tub.

Wednesday Apr 25, 2007 #

Road Running (Orlando) 44:00 [3] 4.3 mi (10:14 / mi)

Sore this morning. Double workouts getting to me.

Road Running (Orlando) 32:00 [3] 4.0 mi (8:00 / mi)

After feeling crappy this morning, I did what any self-respecting contrarian would do -- went out for some intervals after my last conference session. About 600 m in the hot FL sun:

2.48 / 2.36 / 2.42 / 2.35

Actually felt good after stretching out the legs at a higher pace.

Tuesday Apr 24, 2007 #

Road Running (Orlando) 38:00 [3] 4.3 mi (8:50 / mi)

Same as yesterday, but quite a bit faster. Feeling better on this running stuff.

Road Running (Orlando) 34:40 [3] 3.5 mi (9:54 / mi)

Afternoon run, same as yesterday but right after lunch. Good training for hot weather and running on a full stomach. About 2 miles in got a segment out and back World Quest Drive, maybe 700m. Keep working that time down.

Steps hills 3:52 [4]

Final workout for the day. To the top of the tower and 28 flights. Took elevator back down; no sense wrecking my knees.

Monday Apr 23, 2007 #

Steps hills 10:00 [3]

15 flights in hotel

Road Running (Orlando) 43:00 [3] 4.3 mi (10:00 / mi)

Morning run around hotel. No decent roads for running, too much traffic and no shoulders. Can't run on cart paths "for your safety". So you run down the driveway and out on the roads with no sidewalks. How pathetic -- couple hundred million $ for the facility and no exercise paths or maps of the area!

Road Running (Orlando) 34:00 [3] 3.5 mi (9:43 / mi)

Afternoon run. A little faster, with a short section of hard running included.

Sunday Apr 22, 2007 #

O - competition (Surebridge Gr Day 2) 1:00:00 [4] 5.0 km (12:00 / km)

Smoother today. One error with a good relocation, 3 min lost; another time drifted off a faint trail but adjusted immediately. Again a beautiful day.
12th Gr; 1st M55.
C • Congratulation, Ken 2

Bicycling (Tiorati loop) 1:04:00 [3] 14.4 mi (4:27 / mi)

Same loop by myself. Bike tire flat when I took it out of car. Pumped it to 120# with no apparent leak, so went ahead and rode. Just a bit soft when I got back; totally flat an hour later -- guess I lucked out.

Saturday Apr 21, 2007 #

Event: HVO A-Meet
 

O - competition race (Surebridge Gr Day 1) 1:14:00 [4] 6.0 km (12:20 / km)

Fairly good run, with two 2 min errors at the end. Running is improving. Feeling stronger on the hills. Still no speed on the flats.
11th Gr; 1st M55

Bicycling (Tiorati loop) 1:04:00 [3] 14.4 mi (4:27 / mi)

Road ride with Joe B and Brad after running. Cycling feeling better, too. Nice ride in beautiful spring weather.

Thursday Apr 19, 2007 #

Bicycling (MtnB - Pleasant Valley CC) 1:00:00 [3] 10.0 mi (6:00 / mi)

Beautiful spring day pushing 60. Dirt road sections soft in places. Finished with a tour around the fields looking at the sugar taps (avoiding the deep snow sections). Looks like the sap has given up running for the year, way short of what was expected. Dire predictions of dry pancakes anticipated!

Road Running (Cummings Rd +) 31:00 [3] 2.8 mi (11:04 / mi)

Ran with Casey right after the bike ride. A little slow on this segment.

Wednesday Apr 18, 2007 #

Road Running (Chester via PO) 46:00 [3] 5.0 mi (9:12 / mi)

Pace ok until I hit Cummings Rd, then got slowed down going up the brook. Still mostly frozen and covered with corn snow.

Trail Running (Daily hill run) 19:00 [3] 1.0 mi (19:00 / mi) +100m 14:30 / mi

Since the brook wasn't too bad, decided to try the hill run with Casey. Loose corn snow mostly 6-12". Lots of work going up, but great fun coming back down.

Tuesday Apr 17, 2007 #

Road Running (Cummings Rd +) 30:30 [3] 2.8 mi (10:54 / mi)

Soft and gooey at lower end.

Sunday Apr 15, 2007 #

Skate Ski (Kingdom Valley - skate) 45:00 [3] 8.1 km (5:33 / km)

Back to skiing. Snowed all day, but was warm so it accumulated slowly. By evening had enough to groom and skied until dark. Last check had 8" new snow so far.

Saturday Apr 14, 2007 #

Adventure Race (Ringwood)

Genesis Sprint Series with Brad. Kayaking loop followed by orienteering, another kayak loop, mountain biking, and a final kayak loop.

Had not done any mountain biking nor kayaking this year, so the mtn bike in particular was dicey. Came off the first kayak loop in 10th, passed everyone except Joe and Jennifer on the o-section. Then dropped back to 5th on the bike.

So it appears training does count for something. Still, happy with the first time out. We'll see how our next one goes in June.

Kayaking race (3 segments) 1:06:00 [4] 3.5 mi (18:51 / mi)

O - competition race (trek segment) 1:06:00 [4] 6.0 mi (11:00 / mi)

Bicycling race (mtn bike segment) 1:33:00 [4] 9.0 mi (10:20 / mi)

Thursday Apr 12, 2007 #

Skate Ski (Kingdom Valley - skate) 1:08:00 [3] 10.6 km (6:25 / km)

Spring storm dumping 6" wet snow so far. Groomed it nicely and skied the fields loop. Actually had cold wax on the skis from last week's weather, so the warm, wet snow was pretty slow. Still, quite a pleasant way to spend the Spring.
C • nice photo coverboy! 2

Wednesday Apr 11, 2007 #

Skate Ski (Kingdom Valley - skate) 35:00 [3] 4.2 km (8:20 / km)

Early morning ski on ungroomed crusty snow. Not bad considering. Expecting more tonight -- winter never seems to end! (Took long enough to get started!)

Trail Running (Daily hill run) 18:00 [3] 1.0 mi (18:00 / mi) +100m 13:44 / mi

Crunchy run with Casey. 4-6" snow; actually nice footing.

Monday Apr 9, 2007 #

Road Running 23:00 [3] 2.1 mi (10:57 / mi)

Another easy jog with Ruthie. Hadn't planned on running today, but she got me out before we headed for the ferry.

Sunday Apr 8, 2007 #

Road Running 1:10:00 [3] 7.5 mi (9:20 / mi)

Varied run from 11 min/mi to 7-8 min/mi pace. Totally flat so had fun running surges between road intersections. First time legs had some semblance of running speed.

Saturday Apr 7, 2007 #

Road Running (Bridgehampton) 37:00 [2] 3.3 mi (11:13 / mi)

Down to the beach for the weekend. Easy jog with Ruthie to loosen up after drive and ferry ride.

Friday Apr 6, 2007 #

Skate Ski (Kingdom Valley - skate) 56:00 [3] 11.0 km (5:05 / km)

Down in the teens overnight, so everything set firmly. Groomed the fields and skied first thing. Finished the last lap as the sun popped over the ridge and hit the fields.
Fastest at 4:07/km.

Thursday Apr 5, 2007 #

Skate Ski (Kingdom Valley - skate) 1:13:00 [3] 10.4 km (7:01 / km)

Ready to put away the skis, but got 8" wet snow last night. Groomed up well. Let it sit for a couple hours, but too warm to set up. Skied until it started to get sluggish as the temp hit the high 30's.

Wednesday Apr 4, 2007 #

Road Running (Cummings Rd +) 32:30 [3] 2.7 mi (12:02 / mi)

Heavy wet sleet/snow; about 1-1/2" on top of the mud. Interesting, but slow running.

Trail Running (Daily hill run+) 23:00 [3] 1.0 mi (23:00 / mi) +100m 17:33 / mi

A little further than yesterday, working up until the gps says it's actually a mile. Sleet slop covered up the ice and improved traction considerably.

Tuesday Apr 3, 2007 #

Road Running (Chester via PO) 1:01:00 [3] 5.0 mi (12:12 / mi)

Sloppy roads again, with saturated slush up the abandoned section of Cummings Rd (now a stream).

Trail Running hills (Daily hill run+) 20:00 [3] 1.0 mi (20:00 / mi) +100m 15:16 / mi

Picked up Casey, changed to o-spikes, and headed up the hillside. About a third is still snow, a third ice and the rest bare dirt (mud). Better traction with the spikes. Extended the run along the ridge on top to get some more distance.

Weight Training 40:00 [3]

First wgt workout since January. Maintained wgt level, but felt the strain. Double pole wall wgts felt good.
3 sets x 20 reps arms, core, legs
pullups/chinups 5/5

Monday Apr 2, 2007 #

Road Running (Cummings Rd +) 37:00 [2] 3.0 mi (12:20 / mi)

Misty rain with mud underfoot. Slow from the weekend.

Trail Running (Daily hill run) 19:00 [2] 1.0 mi (19:00 / mi) +100m 14:30 / mi

Mostly corn snow with sections of ice; made coming down as slow as going up.

Sunday Apr 1, 2007 #

O - competition race (DVOA Fair Hill Gr X) 1:04:43 [5] 6.9 km (9:23 / km)

Again felt ok and pushed hard. Clean run, except for reading the wrong section of the map for the last two controls. Fortunately, it pretty much looked the same as the correct part of the map, so my momentum carried me through until I spotted the go control. Nice to have luck on your side. 2nd M55 today, but still 1st for the weekend.

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