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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Apr 30, 2014:

activity # timemileskm+mload
  Skate Ski6 8:15:17 45.95(10:47) 73.95(6:42) 16481254.9
  Trail Running7 6:37:02 22.87(17:22) 36.81(10:47) 1446797.5
  Road Running10 6:36:52 30.27(13:07) 48.72(8:09) 389881.5
  O - competition6 5:15:16 18.38(17:09) 29.58(10:39) 10121261.1
  Strength5 3:00:00650.0
  Hiking1 1:00:00 1.0(1:00:01) 1.61(37:17)
  Total31 30:44:27 118.47 190.66 44954845.0
  [1-5]30 29:44:27
averages - weight:161lbs

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Wednesday Apr 30, 2014 #

Event: Cemetery Hill Training 2
 
5 PM

Trail Running warm up/down 6:44 [2] 0.32 mi (21:02 / mi) +5m 20:04 / mi
ahr:148 max:190

O - competition race (Cemetery Hill) 34:29 [4] 3.67 km (9:24 / km) +64m 8:39 / km
ahr:162 max:187

Another fine training session set up by Phil. Lots of rain and splashing thru puddles and a couple streams. More off-trail legs, fortunately briars have yet to fill in as I went straight thru a bunch of light green. Ran mixed in with several faster runners, but lesser navigators. Great stimulus for running faster. Legs beginning to get into summer mode; I think strength work is paying off, as is stretching and rolling the legs.

Trail Running warm up/down 23:47 [2] 1.5 mi (15:51 / mi) +39m 14:40 / mi
ahr:170 max:230

Monday Apr 28, 2014 #

5 PM

Strength 40:00 [4]

Rec center. Full set x 20 arms and legs on machines, wgts up slightly. Incline situps x 25. Side and front lunges, Russian twists w/10# ball. 8 pullups. One leg wall chairs.
Legs felt pretty good on hill runs last weekend, so making progress.

Sunday Apr 27, 2014 #

9 AM

Road Running warm up/down 18:08 [2] 0.8 mi (22:41 / mi) +8m 22:00 / mi

10 AM

O - competition race (White Clay Creek) 1:29:29 [4] 8.26 km (10:50 / km) +351m 8:56 / km

Green. Bad route and execution on the way to control #1. Used green boundary for navigation, but it was not as distinct as shown; green was still passable and white was messy with just a little less brush. Should have focused more on the contours, which I did later, but meanwhile thoroughly wasted a lot of time. Relocated twice before I came down from the golf course on top of the hill and found the target. After that, all was lost from a competitive stand point, so used the day for map practice and running hard up hills.
11 AM

Road Running warm up/down 5:59 [1] 0.45 mi (13:18 / mi) +19m 11:45 / mi


White Clay Creek - Green X - Splits

Saturday Apr 26, 2014 #

Event: 2014 US Relay Champs and Intercollegiate Champs
 
10 AM

Road Running warm up/down 18:54 [3] 0.93 mi (20:19 / mi) +17m 19:14 / mi
ahr:123 max:170

O - competition (Relay Champs) 41:03 [4] 4.17 km (9:51 / km) +156m 8:18 / km
ahr:105 max:179

Orange first leg geezer course with Peter and Gail. Dropped a couple minutes back, but Peter brought us back and then Gail surged ahead for the win!
12 PM

Road Running warm up/down 17:15 [1] 1.0 mi (17:15 / mi) +29m 15:50 / mi
ahr:123 max:149

Wednesday Apr 23, 2014 #

Event: Cemetery Hill Training 1
 
3 PM

Strength 40:00 [3]

Machines and usual core, leg and arm exercises. Used full wgts and reps even tho next stop is down in Mass for O training.
8 pullups
5 PM

O - competition (Cemetery Hill, MA) 32:39 [4] 3.41 km (9:34 / km) +68m 8:42 / km
ahr:133 max:233

Training course set up by Phil in Northampton. Worth the trip down to run on a map and think O.

Monday Apr 21, 2014 #

12 PM

Skate Ski (Grafton Ponds) 1:07:13 [1] 4.98 km (13:29 / km) +132m 11:55 / km
ahr:115 max:169

Back to ski the last snow in Grafton. Would have been good last week, but now broken into three sections separated by 50 m of dirt. Still, did a few laps including some pickups.

Sunday Apr 20, 2014 #

2 PM

Trail Running (Grafton ) 1:10:26 [3] 4.46 mi (15:47 / mi) +350m 12:42 / mi
ahr:131 max:160

Grafton trails with Kate and Dan. Up and over Bear Hill. Beautiful afternoon. Trails still wet in a few places. Surprising snow on the ski trails where they ran the guns, a section still remains in the shady area. Maybe try skiing this week.

Friday Apr 18, 2014 #

3 PM

Trail Running long (Griffith Lake) 3:18:05 [2] 11.86 mi (16:42 / mi) +698m 14:07 / mi

Run along AT with Alex to Griffith Lake and back along forest road. Trail out was snow covered and a little slippery. Coming back was much quicker. Some extra distance as road up to Tom Notch wasn't for driving the last mile. Long run felt good; pretty day.

Thursday Apr 17, 2014 #

Hiking 1:00:00 [0] 1.0 mi (1:00:01 / mi)

Streamering line for new trail up to the ridgeline. Looks like it could work, but will need shoving some dirt around.

With cold nights this week (19F), sap started running again, including from the trees I pulled the taps from Sunday. Very late season this year.

Wednesday Apr 16, 2014 #

5 PM

Strength 40:00 [4]

Rec Center. 20 x arms, legs, core on machines up another level in load.
20 leg presses @ 180# and 10 single leg presses @ 90#
25 Russian twists, 20 lunges, skates all w/10#
20 inverted situps
single leg wall chairs @ 1:15
finally, 5 pullups

Monday Apr 14, 2014 #

3 PM

Road Running (Toonerville Trail) 1:01:57 [2] 5.11 mi (12:07 / mi) +17m 12:00 / mi

Included a series of pickups 8 x 1/4 mi in the low 2's.

Sunday Apr 13, 2014 #

7 AM

Trail Running warm up/down 21:47 [1] 1.1 mi (19:48 / mi) +166m 13:29 / mi

8 AM

O - competition race (Whitecap/Blackcap Mtn) 1:00:36 [4] 5.01 km (12:06 / km) +212m 9:59 / km

Screwup going to 8, used downhill fork as attackpoint to target approach to control. Except there were two, and I needed the 2nd. Off up into the cliffs too soon and wasted a bunch of time before sorting things out. Eventually bailed and shot a bearing back off the go control. Lost at least 6 min on that one.
9 AM

Trail Running warm up/down 30:59 [2] 1.58 mi (19:36 / mi) +57m 17:38 / mi


Sunday Classic, Brown X - Splits

Saturday Apr 12, 2014 #

Event: West Point A-meet
 
8 AM

Trail Running warm up/down 28:16 [1] 1.16 mi (24:22 / mi) +130m 18:05 / mi

9 AM

O - competition race (West Point) 57:00 [4] 5.07 km (11:15 / km) +162m 9:42 / km

Not much running this year, so decided to go my class Brown (!) for West Point. Really fun, pretty straight forward but not trivial that I guess brown can sometimes be.

No mistakes. Lost 10-15 secs a few times as I closed in on the control. Worst was 14 to 15 where the map showed a beaver (?) dam, but nothing there. So fumbled and then got my feet wet after wasting 30 sec.

1st on brown for the day.
10 AM

Trail Running warm up/down 16:58 [1] 0.89 mi (19:04 / mi) +2m 18:57 / mi


Saturday Classic, Brown X - Splits

Thursday Apr 10, 2014 #

8 AM

Skate Ski (Prospect) 2:17:04 [3] 27.64 km (4:58 / km) +554m 4:30 / km

Morning ski at Prospect. Trails in good shape, although the current thaw will take its toll if temps stay above freezing for a couple nights. Skied all the trails and they still have good cover. Clear, sunny day; left as temp started to rise and soften the snow.

Wednesday Apr 9, 2014 #

5 PM

Road Running (cummings Road) 38:08 [2] 2.53 mi (15:06 / mi) +84m 13:41 / mi

Soft spring dirt road.

Monday Apr 7, 2014 #

2 PM

Skate Ski (Kingdom Valley) 56:08 [2] 5.65 km (9:56 / km) +161m 8:42 / km

Warm, dirty snow; slow even with HF10. Just upper trails, fields too soft and Pines have lots of sticks and needles.
3 PM

Road Running (Toonerville Trail) 52:11 [3] 4.37 mi (11:56 / mi) +34m 11:40 / mi
weight:162lbs

Run along trails with pickups 1/4 x 7 @ ~2:00.

Strength (Rec Center) 30:00 [3]

Full set on the machines x 20 reps, around 50# on arms and more on legs. Leg press 180# plus one leg presses at 90#.

Sunday Apr 6, 2014 #

10 AM

Skate Ski (Kingdom Valley) 1:27:07 [3] 9.16 km (9:31 / km) +220m 8:30 / km

Early groom and skiing in the Fields a little until they softened, then to the upper trails. Still good cover, with a couple skinny spots.
12 PM

Skate Ski 40:25 [2] 4.1 km (9:52 / km) +173m 8:09 / km

Down for the camera to capture bear footprints. And then wandering the upper hillside thinking about new routes for next year.

Saturday Apr 5, 2014 #

3 PM

Road Running (Chester) 1:22:55 [2] 6.01 mi (13:48 / mi) +121m 12:59 / mi

Started sunny, then cloudy, windy and raw. Got chilled and bare legs tightened up.

Friday Apr 4, 2014 #

10 AM

Skate Ski (Craftsbury) 1:47:20 [3] 22.42 km (4:47 / km) +408m 4:23 / km

On the trails with Tom D a little later than wanted, at 10 AM, but snow was still good and fast. Excellent conditions throughout. Well groomed. Around Ruthie's and Sam's and some in the fields. Warm and getting soft and slow by noon. Had HF7 although 8 or even 10 would have been better given the sunny day. Nice to have had a second pair of warm skis, but those didn't come back from Truckee. Will have to make do.
Then to Hill Farmstead for beer.

Wednesday Apr 2, 2014 #

6 PM

Road Running (Burlington VT) 1:01:28 [2] 5.07 mi (12:07 / mi) +49m 11:46 / mi

On the waterfront. Hamstrings really tight from yesterday's leg extensions. Started slow and kept it easy.
C • Waterfront 3

Tuesday Apr 1, 2014 #

4 PM

Road Running (Toonerville Trail) 39:57 [3] 4.01 mi (9:58 / mi) +12m 9:53 / mi
weight:160lbs

From rec center to bridge and back.

Strength 30:00 [4]

Full round of machines x 20 @ 50#, except shoulder press @ 30# and leg stuff @ 70#. Leg press @ 180#.
Russian twists, lunges, side thrusts w/10#, inverted crunches x 20.

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