Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+m		load
	Road Running	15	12:06:50	69.28	(10:30)	111.49	(6:31)	1265		1666.5
	Skate Ski	6	11:00:08	75.16	(8:47)	120.95	(5:27)	1225		1609.3
	Strength	7	4:35:00							825.0
	O - competition	3	2:31:14	8.23		13.24		321	19c	522.2
	Track workout	3	1:16:59	10.84	(7:06)	17.44	(4:25)	13		205.6
	Bicycling	1	43:52	10.12	(4:20)	16.28	(2:42)	103		87.7
	Off Trail Running	1	42:20	1.8	(23:31)	2.9	(14:37)	11		127.0
	Trail Running	1	27:00	1.2	(22:30)	1.93	(13:59)	89		54.0
	Roller skiing	1	16:00	1.49	(10:44)	2.4	(6:40)			32.0
	Total	36	33:39:23	178.1		286.63		3027	19c	5129.3
	[1-5]	36	33:39:22
averages - weight:160.7lbs

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Saturday Apr 30, 2011 #

Event: West Point A-meet

Road Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

10 AM

O - competition race 45:21 [4] 3.8 km (11:57 / km) +132m 10:11 / km

Overshot first control, but then settled in for an even run. Stayed in contact with map, which helped as we dropped over the steep face near the end.

2 PM

O - competition 1 [0]

C • gps? 3

O - competition race (Sprint) 23:11 [4] 2.39 km (9:42 / km) +57m 8:40 / km

Ran in shorts, right into thick, tall raspberries. Got thru okay, but was distracted and lost focus on the map. Lots of hesitation and overshot control. Picked up as I went along and did better on the second half.

3 PM

Roller skiing 16:00 [2] 2.4 km (6:40 / km)

A little bit around Round Pond just to get back into it. Uneasy at first, then felt better after being harassed by the gigglies.

Middle Green Y - Splits

Sprint O/Br/G - Splits

Thursday Apr 28, 2011 #

6 PM

Road Running (Chester) 59:16 [2] 6.01 mi (9:52 / mi) +135m 9:13 / mi

Relaxing run, nice day.

Wednesday Apr 27, 2011 #

Road Running (Cummings Rd) 24:00 [2] 2.0 mi (12:00 / mi)

Early morning with Ruthie and Casey.

8 AM

Track workout warm up/down 15 [2] 1.5 mi (10 / mi) +1m 10 / mi

Track workout intervals (3 x 800) 10:26 [4] 1.52 mi (6:52 / mi) +1m 6:51 / mi

Longer intervals today. No particular target, expected around 3:16. Slower, but it was still early in the morning.
3.38, 3.27, 3.20

5 PM

Bicycling (Rte 103) 43:52 [2] 10.12 mi (4:20 / mi) +103m 4:12 / mi
shoes: Grey Ghost Roubaix

Got the bike tuned up, so wanted to take an easy check ride. Runs very smooth.

Tuesday Apr 26, 2011 #

Strength (Wall wgts) 10:00 [3]

3 sets x 20 @ 55#. Need to move this to barn for longer vertical stroke.

Monday Apr 25, 2011 #

Road Running (Cummings Rd) 25:00 [2] 2.1 mi (11:54 / mi)

Early morning with Ruthie and Casey, and a lap around the Pines.

Strength 40:00 [3]

3 sets x 30

Sunday Apr 24, 2011 #

4 PM

Trail Running warm up/down 27:00 [2] 1.2 mi (22:30 / mi) +89m 18:17 / mi

To/from the upper trails.

Off Trail Running (Kingdom Valley Forest) 42:20 [3] 1.8 mi (23:31 / mi) +11m 23:05 / mi

Trying routes parallel to the upper trails. Contouring back and forth to the boundaries, and extending into adjacent area SE. Kind of along the prospective upper hillside ski trail, some serious side hill. Setting up woods interval route, about 0.3-0.5 miles.

Saturday Apr 23, 2011 #

Event: WCOC Pond Mountain

12 PM

O - competition race (Hollis Town Forest) 1:22:41 [3] *** 7.05 km (11:44 / km) +132m 10:43 / km
19c

Snow today. Interesting drive: at lower elevations it was rain, but as I climbed over some modest hills, it changed to snow and the roads were covered with slush. And at the crest of two of them was a car smashed up surrounded by fire trucks and ambulance.

On the course rainy, just above freezing. Got chilled and arms were really frozen by the time I finished.

Object was to work on navigation and not to run fast. Good plan, as the running was slow in sopping wet o-clothes. Did a lot of nav using contours, but found the lines hard to read as they were fine and light grey on much of the map.

C • Impressed you came! 2

Friday Apr 22, 2011 #

2 PM

Road Running warm up/down 8:00 [2] 0.5 mi (16:00 / mi)

Road Running (Monpelier Road course) 28:28 [3] 5.0 km (5:42 / km)

Checking out course for race in May. Runs around State capital and downtown Montpelier. Basically flat, except for a good rise just before the final 100m.

3 PM

Road Running tempo (Montpelier Road course) 25:31 [4] 5.0 km (5:06 / km) +13m 5:02 / km

Second time around course, went faster this time. Several of road crossings (three major ones), but luckily VT drivers stop for pedestrians in crosswalks.

Thursday Apr 21, 2011 #

Strength 45:00 [3]
weight:161lbs

Core, arms, legs 3 x 30
Pullups 3 x 10, R arm okay
Dips doing good, will have to try real ones on parallel bars

Wednesday Apr 20, 2011 #

4 PM

Road Running (Chester) 50:04 [4] 6.0 mi (8:21 / mi) +112m 7:53 / mi

Same dreary weather as yesterday, but felt much more ready to go. Pushed the pace from the start and kept at it.

Tuesday Apr 19, 2011 #

6 PM

Track workout warm up/down 31:00 [2] 3.1 mi (10:00 / mi) +2m 9:59 / mi

Track workout intervals (4 x 400) 6:12 [5] 1.0 mi (6:12 / mi) +2m 6:10 / mi

Dreary evening. Aimed for 1:30 based on last week, but no go today. Probably tired from hills and strength workout last couple days.
1.35, 1.33, 1.34, 1.32

Monday Apr 18, 2011 #

Strength 45:00 [3]

3 sets x 30 reps core, legs, arms
Dips up to 3 x 20 with feet up on chair
Rested biceps a little with 1 x 10, 2 x 8 Pullups

5 AM

Road Running (Cummings Rd) 24:00 [1] 2.0 mi (12:00 / mi)

Early. Dragged out by Ruthie and Casey. Legs sore.

Sunday Apr 17, 2011 #

Note

Finished off the last of the 160 gal of sap, yielding a total 5 gal of maple syrup for the year. By far the most the 14 taps have ever produced. This last batch is very dark, with heavy flavors. Just like fine malt scotch!

C • Yield 3

3 PM

Road Running warm up/down 23:28 [2] 1.96 mi (11:58 / mi) +67m 10:49 / mi

Road Running hills (Rte 11 hills x 5) 56:00 5.32 mi (10:32 / mi) +267m 9:06 / mi
weight:160lbs

Repeats on half mile climb from culvert at Kingdom Valley Farm to intersection with Stoodley Rd. Could feel beneficial effects of strength workouts on rep 3 and 4; started to chill before #5.
4.59, 4.55, 4.34, 4.35, 4.45

Saturday Apr 16, 2011 #

9 AM

Skate Ski (Prospect) 3:05:08 [2] 37.08 km (5:00 / km) +429m 4:43 / km

One last shot before it's all gone west to Truckee. Stayed colder than forecast and snow was groomed frozen granular. Some sketchy patches, but almost all the lower trails were open and skiable. Top trails rotted out, so didn't venture there. Tonight forecasts warmer and rain and will probably wipe out everything.

Total for year 1359 km, just ahead of three years ago, last time we had an extended season.

Thursday Apr 14, 2011 #

4 PM

Track workout warm up/down 23:00 [2] 2.7 mi (8:31 / mi) +4m 8:29 / mi

Track workout intervals (4 x 400) 6:06 [4] 1.02 mi (5:59 / mi) +3m 5:55 / mi

To track for some speed work. Being first time this year, targeted 1:40. Pushed modestly on first one and was surprised at 1:31. So kept at it and the rest rolled in at the same pace. Pleased with results for early in season.
1.31, 1.31, 1.31, 1.32

Wednesday Apr 13, 2011 #

Strength 45:00 [3]

Full core, arms, legs 3x 30
Pullups 3 x 12- oops, strained R bicep, might have to give it a rest. But dips coming along, 3 x 15 off a chair.

Tuesday Apr 12, 2011 #

5 PM

Road Running warm up/down 34:00 [1] 3.2 mi (10:37 / mi)

To/from Green Mountain Tpke.

Road Running tempo (Green Mtn Tpke) 25:18 [4] 3.0 mi (8:26 / mi) +31m 8:10 / mi

Pace run, pushing some. Felt okay, pleased with negative splits. Need to knock off a couple minutes on this by June, but good start.
8.33 / 8.30 / 8.14

Monday Apr 11, 2011 #

11 AM

Road Running long (Springfield) 1:54:23 [2] 8.48 mi (13:29 / mi) +324m 12:03 / mi

Up the hill and then Breezy Hill and past Stellefane observatory down Jordan Rd. This is class 4 (unmaintained) thru deep forest and the road was muck from mud season and loggiing traffic. Mired in ankle deep mire most of 1-1/2 miles. Then out to civilization on Ruusenen, which wasn't muddy because it still had a foot of snow and slush on it. Will be a nice run or bike ride once it dries out in a month or so.

Sunday Apr 10, 2011 #

Skate Ski long (Prospect) 2:38:00 [3] 27.2 km (5:49 / km)

Warm and slow. Got out at 9 AM, but 7 or 8 would have been better. Snow cover 100%, but some areas were dirty. Skis picked up some pine sap and began to drag. Switched to skis that had a mix of yellow and red, and that was better, but could have used moly and even fluoro. Lot of work and too slow to have fun going further.

Saturday Apr 9, 2011 #

12 PM

Road Running (Chester) 1:00:05 [2] 6.01 mi (10:00 / mi) +134m 9:21 / mi

Warm morning; started with Ruthie and then continued around town.

Not comfortable runnig yet. Getting into this slower than last year. But then there's still skiing to be found. To Prospect tomorrow. Maybe time for a marathon.

C • Marathon 2

Thursday Apr 7, 2011 #

Skate Ski (Kingdom Valley Trails) 40:00 [3] 4.1 km (9:45 / km)

Coverage going fast. Good snow in near field, sparse elsewhere. But nice and sunny day.

3 PM

Road Running (Chester) 55:53 6.0 mi (9:19 / mi) +119m 8:46 / mi

Then a run around town. Nice day. Decided to alternate harder pace miles (8.30) with easy recovery miles (10.00).

5 PM

Strength 45:00 [3]

Core, arms, legs.
WoD 10, pullups 3 x 10

Tuesday Apr 5, 2011 #

Road Running (Morrisville VT) 1:05:00 [2] 6.0 mi (10:50 / mi)

Wet day running the back roads. Had my iPhone so I could navigate the junctions. Thinking about how great this was, I dreamed it would be even better if I could be listening to All Things Considered. So then I went online and down loaded a free ap to listen to NPR thru the iPhone, and things were fine. And then Greg called up and told me about the 4 World Cup and 2 World Ranking ski-o races we're going to have at Tahoe next Jan-Feb and it was spectacular! And all while on my run. Sometimes technology is okay.

Monday Apr 4, 2011 #

11 AM

Skate Ski (Kingdom Valley) 33:00 [1] 5.3 mi (6:14 / mi)

Fresh snow squall this morning dumped an quick inch. So skied locally before heading up north. Nice cover smoothed out some grassy patches. Then everything changed to rain, so it's gone now.

5 PM

Strength 45:00 [3]

3 x 30 usual set arms, core, legs. 3 x 10 leg overs
WOD x 10

Sunday Apr 3, 2011 #

Note

Finished boiling off another 2 gal of maple syrup. Got 25+ gal of sap to go. Put your orders in now for Maple Magic, the finest organic power gel/drink.

12 PM

Skate Ski (Kingdom Valley Trails) 45:00 [1] 6.01 km (7:29 / km) +35m 7:17 / km

Clear brilliant sun at lunch time. Snow melting out around the eges of the fields, center sections ok, but slushy. Lots of pine needles in the woods. Nice day for a tour; maybe a run later.

2 PM

Road Running (Rte 11) 33:24 [1] 2.98 mi (11:12 / mi) +63m 10:30 / mi
weight:161lbs

Lazy run down the road with Ruthie. Felt pretty tired. Think I might be dehydrated from yesterday.

Saturday Apr 2, 2011 #

10 AM

Skate Ski long (Prospect) 3:19:00 38.04 km (5:14 / km) +761m 4:45 / km

Wet snow yesterday, couple inches. Decided to leave it alone and try Prospect today. Trails in perfect shape, freshly packed powder. Right around freezing. Cloudy, sunny, snow squalls.

Started with 5 laps around Chickadee, later did another with Tom (3.59). Then up around the top of the mountain. Some of the trail had only been groomed with a single 4' pass; fun o-trail skate skiing practice.

C • 3h @ prospect 4

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