Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Jun 30, 2017:

	activity	#	time	miles		km		+m	load
	Trail Running	15	9:01:59	32.37	(16:45)	52.09	(10:24)	1092	1360.5
	Strength	29	7:04:00	0.5		0.81			1368.0
	Hiking	4	7:00:00	23.76	(17:40)	38.24	(10:59)	1290	780.0
	O - competition	8	5:32:27	18.71	(17:46)	30.11	(11:02)	285	1103.1
	Road Running	10	4:32:54	21.73	(12:33)	34.97	(7:48)	414	728.5
	O-course Training	4	2:15:44	9.42	(14:25)	15.16	(8:57)		474.5
	Track workout	5	47:58	4.56	(10:31)	7.34	(6:32)	4	140.3
	Road Race	1	27:20	2.9	(9:26)	4.66	(5:52)	103	109.3
	Total	69	36:42:22	113.96		183.4		3188	6064.1
averages - weight:163lbs

3:07

0:00

» now

Friday Jun 30, 2017 #

3 PM

Trail Running hills (Kingdom Valley) 37:20 1.81 mi (20:38 / mi) +166m 16:03 / mi
ahr:115 max:145

Warm up, then 8 x 1:30 intervals up Stairway to Heaven, with 1:30 recovery coming back down.

8 PM

Strength 4:00 [3]

50- sit-ups

Thursday Jun 29, 2017 #

9 AM

Strength (Rec Center) 45:00 [3]

Morning exercise class.

4 PM

Trail Running warm up/down (Craftsbury) 26:03 [2] 1.67 mi (15:36 / mi) +70m 13:48 / mi

Wet, light rain.

5 PM

Trail Running tempo (Training group) 30:04 [4] 2.77 mi (10:51 / mi) +64m 10:08 / mi

Half hour threshold run with ski poles. Loops around the core trails, including twice up Screaming Mimi and three times up Chip Hill.

Wednesday Jun 28, 2017 #

2 PM

Trail Running (AT) 2:08:00 [3] 6.05 mi (21:09 / mi) +476m 17:00 / mi
ahr:111 max:136

From Clarendon Gorge to Spring Lake shelter. In a shower for first half hour, then cleared. Still a cool day after 44F last night.

Tuesday Jun 27, 2017 #

7 PM

Road Running 24:54 [3] 1.96 mi (12:43 / mi) +77m 11:20 / mi

Post spaghetti run. Managed to stay sub-upset pace.

8 PM

Strength 6:00 [3]

60 sit-ups
25 push-ups

Monday Jun 26, 2017 #

6 AM

Strength 4:00 [3]

50 sit-ups

6 PM

Trail Running hills (Kingdom Valley) 6:00 [5] 0.42 mi (14:11 / mi) +81m 8:53 / mi
ahr:110 max:133

Hill intervals. First set 6 x 30 sec up ski trail. Recovery to allow HR to drop to 110.

7 PM

Trail Running warm up/down 9:59 [2] 0.47 mi (21:07 / mi)
ahr:99 max:130

Back down the hill to the Pines stream crossing.

Trail Running hills 1:00 [5] 0.07 mi (13:31 / mi) +1m 12:59 / mi
ahr:108 max:122

Second set 6 x 10 sec short steep hill, up the Wall. Back down for recovery to 110 HR.

Trail Running warm up/down 5:01 [2] 0.16 mi (30:56 / mi) +3m 29:15 / mi
ahr:109 max:129

Cool off back to house; 10 boulder hop ups.

Sunday Jun 25, 2017 #

8 AM

Road Running 21:12 [3] 1.82 mi (11:38 / mi) +50m 10:43 / mi
ahr:123 max:148

Morning wakeup with Ruthie.

Trail Running hills (Kingdom Valley) 10:21 [3] 0.57 mi (18:02 / mi) +57m 13:47 / mi
ahr:107 max:135

Then 1 min hill intervals up the ski trails.

Strength 4:00 [3]

50 sit-ups

5 PM

Note

Put new window in the dining room today, triple glazed. Replacing all the old clapboard on that side and adding 1" foam siding under the new boards.

Saturday Jun 24, 2017 #

7 AM

Road Running warm up/down 26:07 [1] 1.72 mi (15:09 / mi) +49m 13:56 / mi
ahr:116 max:132

8 AM

Road Race race (Walpole 5K) 27:20 [4] 4.66 km (5:52 / km) +103m 5:17 / km
ahr:159 max:169

Hilly 5K, very humid. Drenched with sweat. Legs heavy from long day yesterday. Lost time on the hills, passed people coming back down. Pretty course around nice NE village.

9 AM

Road Running warm up/down 25:01 [2] 1.44 mi (17:24 / mi) +102m 14:16 / mi
ahr:113 max:135

Around local streets looking at the old houses. Solid Greek Revival designs from early 1800's.

10 AM

Track workout intervals (GMHS track) 5:10 [5] 0.79 mi (6:33 / mi) +1m 6:31 / mi
ahr:133 max:168

Stopped on the way home for speed work: 6 x 200. First had cooled off too much, but then ran okay.
68, 54, 49, 47, 44, 46

11 AM

Track workout warm up/down 5:05 [1] 0.35 mi (14:37 / mi) +1m 14:29 / mi
ahr:131 max:151

Final cool down.

12 PM

Strength 4:00 [3]

50 sit-ups

Friday Jun 23, 2017 #

Event: 2017 Gold Rush Meet and USA SML Championships

6 PM

Strength 4:00 [3]

50 sit-ups
No run today, ended up with an unexpected 5 AM drive to Burlington to fill in for someone, after having been up there all day yesterday for other work.

Thursday Jun 22, 2017 #

3 PM

Trail Running (Craftsbury ) 1:05:00 [2] 3.5 mi (18:34 / mi) +83m 17:18 / mi

Checking small trailways for next winter.

Strength 40:00 [4]

Warmup stretches
50 sit-ups, 50 super mans
20 sets of 3 pull-ups, 6 push-ups, 10 squats on 1 min cadence
Arm burns

Wednesday Jun 21, 2017 #

6 AM

Strength 5:00 [3]

50 sit-ups
20 pushups

5 PM

Road Running 29:00 [3] 2.4 mi (12:05 / mi) +68m 11:06 / mi

Tuesday Jun 20, 2017 #

Strength 6:00 [3]

50 sit-ups
20/10/10 pushups

Monday Jun 19, 2017 #

6 AM

Strength 4:00 [3]

50 sit-ups

5 PM

Strength (Rec Center) 1:00:00 [3]

Raining hard, so indoors. Circuit exercises:

Lunges, stretches
Pullups 4 x 10
Wheel of Torture 50 reps
Abs/ads
Ski erg moderate 500m
High steps, very high steps
Back extensions 25#
Dumbbell presses, skull crushers 10#
Leg presses 230# 2 legs, 1 leg ankle flex
Wrist curls 15#
Dips
Jackknives
Pushups

Sunday Jun 18, 2017 #

9 AM

O - competition race (Harris Center) 2:58:00 [3] 9.74 km (18:16 / km) +285m 15:56 / km
ahr:120 max:148

Red course on a very humid day. Sweated off the insect spray by the 3rd control and got swarmed by mosquitos. Fogged up the glasses and made navigating hard., too.

Hard focusing continually, which led to 3 serious mistakes. On 3 was a little L and searched the wrong area. Relocated by checking the direction of the slope and seeing how I was off. Then after a nice leg to 5, missed 6 and kept going until I hit the trail and stone wall at the very edge of the map. Back right to the control, but error made. Finally on 14 came off the trail at the second bend, not the first, and headed up over the rocky hillside (...this area seems strange compared to where I think I'm on the map...) and down searching on the far side. After extended wandering, came across my previous control 10 (yikes!) and set back right to the target. These totaled close to an hour of puttering around in challenging terrain and unpleasant conditions, worthy punishment for the mistakes.

Really do love this map. Thanks to Alar for a good course and the chance to practice relocating.

Red - Splits

Saturday Jun 17, 2017 #

6 AM

Strength 4:00 [3]

50 sit-ups

8 AM

Hiking (Butternut Hill) 1:00:00 [1] 2.5 mi (24:02 / mi) +160m 20:02 / mi

Morning work session on the trail in the town forest. Clearing brush and deadfall along a half mile of hillside. This 2 mile loop is now complete, except for painting blazes, which we'll do once things dry out. Connected to the existing trail to give us 4.5 miles. Give us lidar, and it would be nice for a map.

Friday Jun 16, 2017 #

5 AM

Strength 4:00 [3]

40 sit-ups

5 PM

Track workout warm up/down 16:41 [2] 1.11 mi (14:58 / mi) +1m 14:55 / mi
ahr:109 max:131

Track workout intervals (Springfield HS) 1:53 [5] 0.27 mi (6:58 / mi)
ahr:142 max:153

Set of 4 x 400 m intervals at the track.
Light rain at the start, then it let up.
1:53

Track workout intervals 1:52 [5] 0.27 mi (6:54 / mi) +1m 6:50 / mi
ahr:144 max:156

1:52

6 PM

Track workout intervals 1:47 [5] 0.27 mi (6:36 / mi)
ahr:146 max:157

1:47

Track workout warm up/down 9:30 0.75 mi (12:40 / mi)
ahr:124 max:159

1:46. Trying to get to low 1:40's, not today, but heading there.

Thursday Jun 15, 2017 #

11 AM

Strength 4:00 [3]
weight:163lbs

Morning break, 50 sit-ups

4 PM

Trail Running warm up/down 28:08 [2] 1.72 mi (16:21 / mi) +52m 14:57 / mi

5 PM

Strength (Craftsbury) 40:00 [3]

Masters exercise.
Warmup stretching
2 sets x 12 stations
Arm burners

6 PM

Trail Running warm up/down 17:42 [2] 1.18 mi (15:00 / mi) +39m 13:36 / mi

Wednesday Jun 14, 2017 #

6 PM

Trail Running (Kingdom Valley) 29:00 [2] 1.45 mi (20:00 / mi)

Run up the trails to check condition. Long grass, some soft spots.

Strength 4:00 [3]

50 sit-ups

Tuesday Jun 13, 2017 #

5 PM

Strength (Rec center) 45:00 [4]

Interview for UVM study on impact of goal setting and tracking on exercise results. Need to record weekly activity and get feedback on training plans. Seems kind of like Attackpoint...

Good strength session.
25 incline sit-ups
12/10 pullups
Wheel of torture x 30
Planks 60 sec front, 30 sides
Pitcher squats w/20#
Hamstring lifts on ball
Leg presses 190# 2 leg and 1 leg, calf extensions
Ab/ad machine
High lift leg presses
Wrist curls 15#
Ski erg 500 m easy
Dips

Tried jump rope, but can't swing arm over shoulder.

Monday Jun 12, 2017 #

Note

Maybe a rest day today. Rather tired after several days of high intensity races in hot weather. Also, took a fall in the last race and wrenched my L shoulder.

Too bad, but gps watch refused to download tracks from the last few days.

Sunday Jun 11, 2017 #

9 AM

Trail Running warm up/down (Sprint Camp Day 3 (for me) 45:00 [1] 3.0 mi (15:00 / mi)

Warmups and getting to starts.

O - competition race (Fiske Hill Lexington) 11:07 [3] 1.12 km (9:56 / km)

Preliminary sprint, 15 sec starts. Took it fairly easy.

O - competition race 17:40 [4] 2.14 km (8:15 / km)

1st sprint with 4 of us

10 AM

O - competition race 15:12 [4] 2.42 km (6:17 / km)

2nd sort. Starting to push.

11 AM

O - competition race 10:56 [4] 1.38 km (7:55 / km)

Shuffling ranking

12 PM

O - competition race 8:59 [4] 1.31 km (6:51 / km)

Yikes! No lunch break. Running hard now. Tight race with Phil, passed him when he tripped over a branch sprinting to the Go control.

O - competition race 14:12 [4] 1.9 km (7:28 / km)

Final. Got climb again on this one. Getting tired at last. Better pacing than yesterday. Also done before it got really hot.

Slept well last night for 10 hours. Knee felt fine all day today and pushed it pretty hard; fast downhills, but slow going up.

Great set of races organized by Alex and Ed over the past 4 days. Sorry I missed Thursday, but then seem to still have to work once in awhile.

Saturday Jun 10, 2017 #

7 AM

Strength 4:00 [3]

40 sit-ups, with help from Dan Max.

9 AM

Road Running warm up/down 23:00 [2] 1.5 mi (15:20 / mi)

To and from the river.

O - competition race 21:42 [4] 2.8 km (7:45 / km)

Along the Esplanade on the Charles.

10 AM

O-course Training 19:33 [3] 2.7 km (7:14 / km)

Exercise with sharp direction changes.

11 AM

O-course Training 24:27 [2] 2.42 km (10:06 / km)

Exercise using and not using the grass.

12 PM

O - competition race (Boston Common ) 17:03 [4] 2.4 km (7:06 / km)

Race around the Common tons of people and marchers for the gay pride rally.

3 PM

Track workout intervals (Moakley Beach) 6:00 [4] 0.75 mi (8:00 / mi)

Mid afternoon rest time. Did some 2 min quarters on the adjacent track. Sharp twinge in my knee on the third one so stopped there.

4 PM

O - competition race (Moakley Beach) 37:36 [3] 4.9 km (7:40 / km)

Three leg relay with Phil. Tweaked my R knee on the sod going to control 2 and had to walk for a hundred meters or so. Then started lightly jogging and it was okay with careful foot placement and not pushing at all. Slow times -- sorry, Phil -- but fun way to finish me off.

Quite tired at the end of this day

Friday Jun 9, 2017 #

10 AM

O-course Training (Boston sprint camp ) 15:48 [4] 2.0 km (7:54 / km)

Sprint practice at Franklin Park.

O-course Training 13:05 [4] 1.8 km (7:16 / km)

O-course Training 17:42 [4] 2.4 km (7:22 / km)

4 PM

O-course Training race (Farsta) 45:09 [4] 3.84 km (11:45 / km)

3 laps around the map. Off target on a couple controls for a pretty big penalty. Getting tired, too.

5 PM

Strength warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

Picking up controls.

Thursday Jun 8, 2017 #

Event: 2017 Boston Sprint Camp

5 PM

Strength (Craftsbury masters ) 40:00 [3]

Warm up
Then 3 sets 30 sec/30 sec rest
Pull ups (3x10)
Ski erg
Push ups
Lunges
Front plank
Cross jumps
Hamstring ball
Russian twists
Step ups
Dips
Squats

6 PM

Trail Running warm up/down 36:24 [3] 2.51 mi (14:30 / mi)

Wednesday Jun 7, 2017 #

5 PM

Road Running 22:15 [3] 2.13 mi (10:27 / mi) +68m 9:30 / mi

Nice run with Ruthie.

Strength 4:00 [3]

50 sit-ups

Tuesday Jun 6, 2017 #

6 AM

Note

Travel night, then bus. Got nice refund from Jet Blue/Cape Air for cancelled flight segments.

4 PM

Strength (Rec Center) 45:00

Stretches
12 pulll-ups
Lunges front, side, back w/10#
15 jackknives, pushups
Inclined sit-ups w/10#
High leg steps
Leg-ups
Dips
Leg, calf presses @180#
Ski erg 500m 2:00.8

Monday Jun 5, 2017 #

6 AM

Strength 8:00 [3]

50 sit-ups, 25 push ups, 15 flying dogs, 25 sumo squats

7 AM

Trail Running (Bryce) 30:57 [3] 1.93 mi (16:02 / mi)

Run into the hills behind the hotel. Morning wildlife: pronghorn antelope, rabbits, jackrabbits, prairie dog colony.

3 PM

Hiking (Salt Lake) 1:00:00 [2] 3.1 mi (19:21 / mi)

Up to SLC and Antelope Island on the lake. Hiked to the top of Dooley Knob overlooking the area. Buffalo and antelope nearby. Then down for a short swim in the lake.

Sunday Jun 4, 2017 #

7 AM

Hiking (Bryce Canyon N Pk) 3:00:00 [2] 12.17 mi (14:48 / mi) +880m 12:05 / mi

Late sunrise hike to Sunrise Point and then down around Queens Garden trail, back up to rim at Sunset Point and down Navajo Loop to Peekaboo Trail finishing at Bryce Point. Then back along Rim Trail to start and on to visitors center to get maps.

Good thing everything is online since the information services don't open until 8 AM or even 9. And they don't collect fees until then, either (we have a pass so that doesn't matter, but lots of lost revenue). And Arches even said to arrive really early because of limited parking and heat. Bryce was fine all day. They have a free shuttle service to move people around, but that started after we arrived, so we drove and parked right at Sunrise Point.

Have to say this was our favorite park. Very pretty and spread out along the rim and neat down around the hoodoos. Trails in good shape. Never felt crowded. Views just ask for taking beautiful photos. Even iPhone results should be good.

C • favorite 1

4 PM

Strength 7:00 [3]

50 sit-ups, 10 jackknives, leg stretches

Saturday Jun 3, 2017 #

6 AM

Strength 4:00 [3]

50 sit-ups

8 AM

Hiking (Arches N Pk) 2:00:00 [2] 6.0 mi (20:00 / mi) +250m 17:42 / mi

Early start hiking in to Delicate Arch, lots of people on the trail, more as we came back out. Then down to Turret Arch, the Windows and Double Arch. Park service rebuilding roads, couldn't get into the area with Landscape Arch, long (300') and skinny. All told probably saw a dozen of the spectacular arches, out of a claimed 2,000 in the entire park. Many are on back trails which are closed from March thru August. But I'm sure the roads take you in to the prime ones.

Noticed half the hikers were in good shape and moving along, and half were overweight and struggling with the heat, altitude and exertion. Also noticed about half spoke a foreign language.

Then across east central Utah on I-70. Very open canyon land, traveling across the crest of the mesas. Noticed one sign warning "No Services for Next 110 Miles". Nice to be cautioned.

Now at Bryce for early start tomorrow.

7 PM

Strength 7:00 [3]

40 sit-ups, 10 push ups, 30 sumo squats

Friday Jun 2, 2017 #

6 AM

Road Running (Denver ) 25:00 [3] 2.25 mi (11:07 / mi)

Morning run to Starbucks for coffee.

4 PM

Trail Running (Grand Junction ) 36:00 [3] 3.07 mi (11:44 / mi)

Thru the tunnel and west past the ski areas. Stop in Glenwood Springs for a dip in the lukewarm 104F pool and then on to G Jct.

Run along the Colorado River on mud, then concrete, gravel and finally asphalt. No strain flat run to loosen up.

6 PM

Strength 4:00 [3]

50 sit-ups

Thursday Jun 1, 2017 #

Note

Beginning of YETI month 2. Have increased my monthly training load by 50% to 45 hours. Much of the increase is in core exercise work, which I feel continues to build a solid base. More increase this month with added running, too.

7 AM

Road Running (Denver) 41:00 [3] 3.41 mi (12:01 / mi)

At sister Sue's. Out for early Starbucks run.

9 AM

Strength 4:00 [3]

50 sit-ups, 25 push ups

4 PM

Road Running intervals 35:25 3.1 mi (11:25 / mi)

Afternoon altitude training in Denver after some maintenance tasks. Did some 1/4 mi pickups on the trails around Greenwood Park.

« Earlier | Later »