Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+m	load
	Roller skiing	13	16:00:04	118.13	(8:08)	190.1	(5:03)		2092.1
	Road Running	6	4:21:01	27.85	(9:22)	44.81	(5:49)		554.3
	O - competition	2	4:16:50	15.51	(16:33)	24.97	(10:17)		833.4
	Trail Running	5	3:22:00	10.5	(19:14)	16.9	(11:57)		555.0
	Cross Training	3	3:00:00						360.0
	Strength	6	2:35:00						435.0
	Track workout	2	1:40:20	12.5	(8:02)	20.12	(4:59)		266.3
	Hiking	1	1:30:00	2.0	(45:00)	3.22	(27:58)		90.0
	Road Race	1	47:54	6.23	(7:41)	10.03	(4:47)		191.6
	Total	26	37:33:09	192.72		310.15			5377.8
averages - weight:161lbs

3:25

0:00

» now

Monday Nov 30, 2009 #

7 AM

Road Running (Cummings Rd + KV) 30:00 [1] 2.5 mi (12:00 / mi)

Early morning run with Casey.

3 PM

Road Running (Rte 11) 1:13:00 9.56 mi (7:38 / mi)

Warmup with V1 L&R and marathon skate. Then 3x 10 min L3 skate intervals. Out of light, so not much cool down.

5 PM

Strength 30:00 [3]

Core #1 and balance #2.

Sunday Nov 29, 2009 #

11 AM

Roller skiing (Rte 103) 1:55:34 [1] 15.63 mi (7:24 / mi)

From house down to village and rte 103 towards Country Store. Felt out of balance and tired.

C • rollerskiing? but what do ... 2

Hiking (Kingdom Valley Trails) 1:30:00 [1] 2.0 mi (45:00 / mi)

Easy hike around trails with Michael C.

Friday Nov 27, 2009 #

10 AM

Roller skiing (recovery) 17:30 [1] 1.3 mi (13:28 / mi)

Easy skating with Kate and Dan.

Trail Running 7:00 [2] 0.5 mi (14:00 / mi)

While Dan was using the rollerskis.

12 PM

Roller skiing (Drills) 46:00 [1] 4.5 mi (10:13 / mi)

5 sets x 1 min: V1 L,no pole, V1R in rotation
5 sets x 1 min: V1L, V1R
5 sets x 1 min: single stick, double pole, no pole, marathon skate
Neighborhood streets with leaves and some traffic.

Strength (plyos) 15:00 [3]

Dry land wgt shift x 60
One leg hops (both L & R) 3 sets
Standing broad jump 2 x 5

Thursday Nov 26, 2009 #

7 AM

Road Running warm up/down 18:00 [1] 1.6 mi (11:15 / mi)

Road Race race (Bethesda T-day 10k) 47:54 [4] 6.23 mi (7:41 / mi)

Turkey race! Not Manchester, but good course with several thousand runners. Chip timing meant start congestion wasn't a problem. First couple miles thru hilly neighborhood. Then on Wisc and some long hills. Around the turn and 2 miles back up Old Georgetown Pike.

Off target time of 45 min, but within range expected given low key speed work recently.

Splits 7.11, 7.39, 7.52, 8.22 (hill), 7.49, 7.43, 1.19

Not a great run -- but good enough for age group first by 9 sec and $50!
.

Road Running warm up/down 20:51 [1] 1.69 mi (12:22 / mi)

Monday Nov 23, 2009 #

Track workout intervals 45:00 [3] 6.0 mi (7:30 / mi)

Warmup/ cool down 15 min; 3 min walk between intervals.
2x 1200 L3: 6.11, 6.02
3x 1000 L4: 4.42, 4.42, 4.52
4x 400 race pace: 1.41,1.42 had to quit, ran out of time
Balance #3

Sunday Nov 22, 2009 #

Roller skiing (Grafton) 1:20:00 [1] 11.0 mi (7:16 / mi)
shoes: NiflheimSkate

Along Townshend Rd. 10 s pickup every 10 min.

Trail Running (Kingdom Valley Trails) 17:00 [3] 1.0 mi (17:00 / mi)

Around the ski trails with Casey to stretch her out.

Road Running (Chester) 55:20 [3] 6.0 mi (9:13 / mi)
weight:161lbs

Had to hit the hardware store first to pick up electrical parts for lights on shed (as in night skiing). Pickups 10 sec every 5 min.

Saturday Nov 21, 2009 #

Roller skiing (Rte 103) 2:05:00 [3] 17.2 mi (7:16 / mi)

Skate down to I-91 via Rockingham meeting house. Included 2x 10 min double pole and no pole skate. Focused on wgt transfer and forward flex of ankle. Finished with some figure 8's and slalom runs in the parking lot.
Balance #1.

Note

Couple hours first thing this morning on the Lost Mine trail. Cut a new 1/4 mile loop from the mine pit across the hillside to a cluster of ancient oaks and maples. Leftover from pasture days, when these were probably shade for sheep in the high meadows. The trees are 4-5' diameter and in various stages of health. Some are quite vigorous, others are mostly dead. One actually died and collapsed vertically this summer, not falling over, but imploding and leaving a pile of rotted chunks and knotholes. Another was strangled by a guy line to the gin pole of the open pit mine, now closed for 60 years, and broke off at the embedded cable.

Friday Nov 20, 2009 #

Track workout warm up/down 30:00 [1] 3.0 mi (10:00 / mi)

Track workout intervals 25:20 [4] 3.5 mi (7:14 / mi)

Got a chance for the track late morning after the rain stopped. Some sun, very humid as water was evaporating off the surface. 7x 800 at L4, just below race pace, with 100m walk in between and then off again:
3.47
3.39
3.40
3.38
3.38
3.36
3.32
Seemed to have the pace dialed in pretty precisely, until the last lap when I cranked it up a little. Felt good.
Achilles started getting irritated, so skipped the plyos; also ran out of time.

Strength 30:00 [2]

Evening: core #2, balance #4. Only hopped on L foot, as R achilles was tender.

Thursday Nov 19, 2009 #

Note

Rest day. Balance #3 several times during day, like when brushing my teeth, pumping gas, and waiting for Casey to do her thing.

Wednesday Nov 18, 2009 #

Roller skiing (Rte 11) 1:21:00 [2] 8.5 mi (9:32 / mi)

Warm up/ cool down 30 min. Drills 15 min. Intervals 6x 1 min each single pole, double pole, no pole, marathon skate.

On hot new Niflheim roller skis. Great quality, outstanding price.

Balance 3.

Tuesday Nov 17, 2009 #

Trail Running hills (Kingdom Valley Trails) 1:30:00 3.5 mi (25:43 / mi)

Ski-walking with poles, from Landing to top of Dan's Dive, 4x 6 min each. Warm up/ cool down 32 min. Plyos 3x6 standing jumps, hops, bounding.

Strength 30:00

Core #1 x 2, pullups 2x 10; balance #3.

Monday Nov 16, 2009 #

Road Running (Chester) 58:50 [3] 6.0 mi (9:48 / mi)

Decided to do an Alex rest day, so went for a 6 mi run, mostly in the dark. Needed to test the quads, which felt okay even during a few pickups; did twinge after cooling down. Got to keep mixing in a fair number of runs with the ski stuff, or seem to get out of running condition pretty quick.

C • What the heck? 5

Sunday Nov 15, 2009 #

Event: Blue Hills Traverse

11 AM

O - competition race (Blue Hills Traverse) 3:13:55 [3] 19.17 km (10:07 / km)

Nominal 13.9 km. Fun run, but not on the amount of running mileage I've gotten in the past 2 months. Got severe knots in my quads when I dropped straight down the hill off #13, and had to back off after that.

A few nav errors scattered in: overshot #2, #11 and #14; wrong turn limping out of #15; could not find #18 and ran up and down the ski slope a few times.

C • Control 18 4

Traverse - Splits

Saturday Nov 14, 2009 #

Cross Training 1:00:00 [2]

Moved a cord or so of firewood inside despite the rain. Need to get the shed empty to have a place to dry next year's wood. Already have 3 cords split and stacked on pallets, but no end to the logs coming down out of the woods.

Friday Nov 13, 2009 #

Roller skiing (Rte 11) 1:18:00 [3] 10.0 mi (7:48 / mi)

Warm up/ cool down 40 min. 5 sets x 1 min each of single pole, double pole, no pole, marathon skate.
Balance 2; 10 pullups.

C • Rollerskis 2

Wednesday Nov 11, 2009 #

Roller skiing (Rte 103) 1:58:00 16.5 mi (7:09 / mi)

Got free early today, so made it out for a long rollerski. High school to I-91 and back. Most L1, working on glide and easy rhythm. 3 x 12 min intervals at L3 V2. Not too much glide when I was trying to push at L3. Also did these on the uphill sections.

Note

May do a canopy release cutting in the Pines in the next couple weeks. Seems the market for wood pellets is lifting log prices a little. Would thin out about 4 acres of an over-dense stand. Part of the deal is they must finish before snow starts flying. The leftover slash ought to make short cuts more interesting for ski-o.

Tuesday Nov 10, 2009 #

Trail Running (Kingdom Valley Trails) 40:00 [3] 1.5 mi (26:40 / mi)

Warm up, then short workout. 2 sets 6 x 30 sec hill bounding up ski trail. No poles.
Then cool down and 10 standing broad jumps.
Balance 1.

Sunday Nov 8, 2009 #

Road Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)

O - competition race (Pine Hill CSU) 1:02:55 [4] 5.8 km (10:51 / km)

Green course nominal 4.4 km.
Lots of little mistakes, 30 sec to 1 min; map intricate and course hard to read. Probably rushed a bit too much, but might have lost more than the little mistakes I made if I had slowed to decipher everything. Forgot how nasty the thorns are at the top of the map W of the stream, got tangled in them right a the start. Put me in a bad mood for a few controls. Big error right at end going to #17; cut off trail well too early and took a while before I recognized the error. That one was worth 5 min.
Deservedly trounced.

Roller skiing 25:00 [2] 1.5 mi (16:40 / mi)

Coaching with Alex around the parking lot. Finally figured out what to do for marathon skating. Tried Ed's new roller skis. Worked well; need to line him up as a Ski-O Team sponsor.

Saturday Nov 7, 2009 #

Event: CSU Orienteering Weekend

Cross Training (NENSA clinic) 1:00:00 [2]

Dry land drills for skating. Need to work on explosive quickness; without ripping things apart. Was okay after lots of warmup.

Roller skiing (NENSA clinic) 1:00:00 [3] 3.0 mi (20:00 / mi)

Skate drills. Saw some of Ed's new skis, but they had NNN bindings, so couldn't give them a try.

C • Ed says hes sorry, he shoul... 2

Friday Nov 6, 2009 #

Roller skiing (Grafton) 1:13:00 [3] 9.5 mi (7:41 / mi)

At Grafton to make arrangement for Vt Ski-O Fest in Feb. All set for Feb 11.

Then a workout on the road out front. 6 sets x 1 min double pole, single stick, no pole, marathon skate. Then some V2 alt on the way back. All L2.

Thursday Nov 5, 2009 #

Strength 30:00 [3]

Another long day, but got to do Core 2, Balance 2.
10 pullups, 20 ceiling wgts (was wall wgts, but moved axle up high, so I can pull down)

Wednesday Nov 4, 2009 #

Note

Rest day.
On road at 4:30 AM, home at 6:30 PM -- long day!

Tuesday Nov 3, 2009 #

Trail Running (Kingdom Valley Trails) 48:00 [3] 4.0 mi (12:00 / mi)

Warm up drills, then 6 x 800 m on trail, all well after dark:
8.18 up / 5.38 down; 7.21 / 5.22; 7.16 / 5.07
Felt like I was getting slower, but guess not.
Then 2 x 400: 3.00, 2.16

C • Another skiing question 4

Strength 20:00 [3]

Core 1, balance 1
10 pull ups, wall wgts (moved axle up to ceiling for more vertical action)

Monday Nov 2, 2009 #

Roller skiing (Rte 103) 1:15:00 [3] 11.0 mi (6:49 / mi)

Out at midday with Tom Davidson. Beautiful day.

Sunday Nov 1, 2009 #

Cross Training 1:00:00 [2]

More trail clearing, cutting and splitting firewood.

Roller skiing (Rte 11) 1:06:00 [3] 8.5 mi (7:46 / mi)

V1 drills:
1) V1 weak side, pushing off legs, alternating with no poles
2) Strong side hard upper body
3) Switching sides every 5 strokes
All up easy grade, 5 min, recovery back down hill, 2 sets each
Good drills

« Earlier | Later »