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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Sep 30, 2013:

activity # timemileskm+mload
  Hiking7 29:00:00 69.5(25:02) 111.85(15:33)3480.0
  Trail Running6 7:03:58 23.9(17:45) 38.46(11:01) 1524999.8
  O - competition4 5:01:08 14.12(21:20) 22.72(13:15) 5411091.5
  Roller skiing3 2:57:14 21.68(8:10) 34.89(5:05) 220470.5
  Road Running3 2:28:54 14.13(10:32) 22.74(6:33) 111433.3
  Strength3 1:10:003c180.0
  O-course Training1 45:17 1.26(35:56) 2.03(22:20) 3945.3
  Walking1 30:00 2.0(15:00) 3.22(9:19)30.0
  Stretching1 5:00
  Total28 49:01:31 146.58 235.9 24353c6730.4
  [1-5]28 48:56:31
averages - rhr:41 weight:158.2lbs

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Monday Sep 30, 2013 #

Road Running (Cummings Rd) 21:30 [3] 2.12 mi (10:08 / mi)

Sunday Sep 29, 2013 #

Walking 30:00 [1] 2.0 mi (15:00 / mi)

Around Malden to pick up a paper and some donuts; touring the town.

Stopped at the stone arch bridge on Rte 9 east of Keene on the way home to let Casey stretch. Spotted an otter swimming around the rapids under the bridge.

Saturday Sep 28, 2013 #

Trail Running (Fells) 30:00 [2] 2.0 mi (15:00 / mi)

Running with Ruthie, Dan, Kate and Casey down in Malden.
C • Malden 2

Friday Sep 27, 2013 #

Note

Trip to doc today re shoulder. Next stop orthopedics Wed.

Wednesday Sep 25, 2013 #

Strength 30:00 [2]
1c

More standard exercises, plus some stuff playing with kettle balls. A little tentative on the arm stuff today.

Tuesday Sep 24, 2013 #

Strength 30:00 [3]
1c

In Hyannis for conference. Morning visit to exercise room. One set basic arms, legs, core plus playing with kettle ball and machines.

Getting some range of motion above horizontal on R shoulder, but no strength in certain directions. Was okay when backpacking, except when I slipped and subjected arm to a "lurch", not even a fall. Aching in bone when I sleep.
5 PM

Roller skiing (Hyannis MA) 1:01:11 [2] 5.8 mi (10:33 / mi) +13m 10:29 / mi
ahr:109 max:137

Found a bike path between the airport and the dump and did a lap before dinner. Flat except for a short drop leading into a blind corner. Bailed and did a header onto the grass. Didn't do my pole any good nor my shoulder. Both will need repair before another outing, but kept going for some no pole work.
C • Uh, brakes? Or were you on... 3

Sunday Sep 22, 2013 #

Hiking (LT) 4:00:00 [2] 9.3 mi (25:48 / mi)

Big Branch to 140. Weather cloudy, but no rain. Hitched a couple rides down to Bennington and got the car.

Happy to work on the quads and hopefully the hamstrings with extended hiking and a moderate (30#) pack. Good hike, good company with Tom D who is an expert with wild mushrooms. Had some to add to dinner every night.
C • I'm jealous:-) 3

Saturday Sep 21, 2013 #

Hiking (LT) 6:00:00 [2] 13.0 mi (27:42 / mi)

Bromley to Big Branch shelter, over Bromley and Peru Peak. Got in just before rain. Nice leanto right on creek. Couple guys from Boston had a tent set up inside the shelter, but we persuaded them to part with the tent. Would have been kind of crowded as 3 more people came in shortly.

Friday Sep 20, 2013 #

Hiking 6:00:00 [2] 13.0 mi (27:42 / mi)

Up to new shelter on Bromley.

Thursday Sep 19, 2013 #

Hiking 6:00:00 [2] 15.3 mi (23:32 / mi)

Over Stratton Mtn to the Pond. More beautiful weather.

Wednesday Sep 18, 2013 #

Hiking 5:00:00 [2] 13.0 mi (23:05 / mi)

North to Kid Gore shelter. Good dry trail and climb over Glastonbury Mtn.

Tuesday Sep 17, 2013 #

Hiking (Long Trail) 1:00:00 [3] 1.6 mi (37:30 / mi)

Rte 9 up to Nauheim shelter. Got a late start after work and hiked up in the dark.

Saturday Sep 14, 2013 #

4 PM

Trail Running (Grafton Ponds) 1:29:53 [2] 5.23 mi (17:12 / mi) +341m 14:18 / mi
ahr:113 max:138

Trail run around back jeep trails.

Friday Sep 13, 2013 #

4 PM

Road Running (Chester) 1:10:24 [2] 6.01 mi (11:43 / mi) +111m 11:05 / mi
ahr:130 max:165

Relaxing run after way too much driving this week. Pretty slow, but the objective was to just get out and shake out the legs.

Thursday Sep 12, 2013 #

Stretching 5:00 [0]
rhr:41 weight:159lbs

Shoulder, hamstrings

Strength 10:00 [3]
1c

Hamstring lifts, stability ball.
Tried some girlie push-ups: 20

Note

Been happy with the new VW diesel, getting fuel mileage in the high 40's. Had extra time on my 2hr trip to Burlington this morning, so set the cruise at 60 and let it run to see what I could get. Ended up just over 57 mpg, which is admittedly pretty satisfactory.

Monday Sep 9, 2013 #

11 AM

Roller skiing (Route 11) 47:00 [3] 6.4 mi (7:21 / mi)

No pole, V1, even some double pole. But no way V2.

Sunday Sep 8, 2013 #

10 AM

O - competition race (Big Island) 1:17:16 [4] **** 6.35 km (12:10 / km) +201m 10:30 / km
ahr:136 max:158

Green again. Comfortable with the navigation, paying extra attention to the map, since I had forgotten the clue sheet and control codes. Ran the best race on this. Lost maybe 2-3 minutes on 10 as I ran down the ridge on line and inexplicably turned L at the marsh, looking for the control about 100 m S of true location. Spotted a campsite road and immediately figured out the problem.
12 PM

Trail Running warm up/down 17:51 [2] 0.68 mi (26:16 / mi) +79m 19:18 / mi


Green Day 2 - Splits

Saturday Sep 7, 2013 #

Event: Pawtuckaway Camping Weekend
 
12 PM

O - competition race (Pawtuckaway) 1:24:14 [4] **** 6.54 km (12:53 / km) +117m 11:49 / km
ahr:131 max:163

Green, north section. Ran pretty well, cat and mouse with Phil, getting a little ahead until I over-ran 12 and he let me kept going for an extra hundred meters or so before asking if I had punched. Had missed it just to the R. Serious retracing my steps and a little searching cost me 5 min.
3 PM

O - competition race (Sprint relay) 26:36 [4] **** 2.22 km (11:59 / km) +72m 10:18 / km
ahr:139 max:160

Fun race with Glen and Janet, and Phil, each of us doing just one leg. A little 3 min struggle with #3 (38) as the reentrant is off relative to the megaboulder nearby.
4 PM

O-course Training 45:17 [1] ** 1.26 mi (35:56 / mi) +39m 32:47 / mi
ahr:134 max:171

Picked up a dozen of the relay controls. Felt pretty tired by the time I finished this.
8 PM

O - competition race (Night O) 1:53:02 [3] ***** 7.6 km (14:52 / km) +151m 13:32 / km

Tricky as always, but navigation went well as I was going at an easy pace. Started on the trail N and around to 1, until I thought about it and realized running that windy trail was going to be a real pain. So cut back into the woods and followed the hoard of lights a 100 m ahead. No mistakes and gradually caught up with several people who were making mistakes. Bailed at 6 and cut over to 10. Didn't want to totally beat myself up on this one. Finished running with Phil which was enjoyable, although we were both staggering with funky hamstrings.

B 11 - Splits

Green Day 1 - Splits

Friday Sep 6, 2013 #

1 PM

Trail Running (Grafton) 1:17:11 [3] 4.94 mi (15:37 / mi) +351m 12:48 / mi
ahr:116 max:140

Another new route around backside of Bear Hill. Just a beautiful day for running.

Wednesday Sep 4, 2013 #

11 AM

Roller skiing (Grafton) 1:09:03 [3] 9.48 mi (7:17 / mi) +207m 6:49 / mi
ahr:123 max:150

Poling this time V1 to the R, no go to the L nor V2. Lots of no pole, too, but not as much as last time. Can't lift the R arm forward, which does not bode well for skiing. Decision time this month; would allow time for recovery if sewing up is needed.
1 PM

Trail Running long (Grafton Ponds) 2:14:20 [2] 6.72 mi (19:59 / mi) +435m 16:39 / mi
ahr:110 max:135 weight:157lbs

GPS'd another trail to the summit of Bear Hill. This comes up the back side after a wide circuit on jeep trails. Fresh and crisp bear paw print in the mud, the size of my outstretched hand. Much moose droppings up on top.

Tuesday Sep 3, 2013 #

Road Running (Chester) 57:00 [4] 6.0 mi (9:30 / mi)
ahr:150 max:157 weight:158lbs

Decent run down thru town now that the humidity has dropped a little. Garmin crapped out so time is a close guess based on the 5 mile point.

Monday Sep 2, 2013 #

Hiking (Grafton Ponds) 1:00:00 [1] 4.3 mi (13:57 / mi)

Same as yesterday, but with Ruthie and Casey. Stopped a lot on the way up for Casey to rest and to soak in every stream and mudhole. Coming down was much quicker. Good hike, but no wild animals today.

Sunday Sep 1, 2013 #

10 AM

Trail Running (Grafton Ponds) 1:14:43 [3] 4.33 mi (17:16 / mi) +318m 14:04 / mi
ahr:117 max:140 weight:159lbs

Ski area up to Kidder Hill Rd and then up to Bear Hill trail. Followed to summit and back down backside, hooking up with VAST trail and Blue trail back to ski area. Nice run with lots of climb and excellent trail conditions.

Heading up the Bear Hill trail flushed two animals as I crossed an old clear cut and watched them scramble up a nearby tree. Then a stalemate as we both froze and watched each other. First I thought they were bear cubs, as I saw a full grown bear nearby last week, and these were kind of pudgy with ears sticking up above a solid brown face. Then I noticed they were a bit longish. And finally saw a long tail! These guys were fishers, the bane of porcupines, and since porcupines have fallen to them, predators of house cats around the towns. Not uncommon around here, but the first I've seen, and a pair at that.

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