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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Jul 31, 2000:

activity # timemileskm+mload
  Mountain Climbing4 20:30:00 22.8(53:57) 36.69(33:31)4590.0
  Trail Running13 14:36:33 74.2(11:49) 119.41(7:20)2455.6
  Road Running4 3:28:52 24.1(8:40) 38.78(5:23)540.7
  O-course Training1 1:35:00 4.35(21:50) 7.0(13:34)475.0
  Track workout1 50:00 4.5(11:07) 7.24(6:54)200.0
  Trail Race1 34:52 4.0(8:43) 6.44(5:25)139.5
  Weight Training1 30:0090.0
  O - competition1 22:44 2.11(10:46) 3.4(6:41)113.7
  Steps -- 2 ft climb1 12:0036.0
  Total25 42:40:01 136.06 218.978640.5

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Sunday Jul 30, 2000 #

Mountain Climbing (Hike in -- Mt Rainier) 7:00:00 [4] 6.0 mi (1:10:00 / mi)

Hike in to Camp Schurman at 9,500', elevation gain 5,100'. Camped on snowfield. Heavy pack with full technical gear.

Saturday Jul 29, 2000 #

Mountain Climbing (Hike out) 1:30:00 [2] 4.4 mi (20:27 / mi)

Friday Jul 28, 2000 #

Mountain Climbing (Climb Mt Adams) 9:30:00 [4] 8.0 mi (1:11:15 / mi)

Summit Mt Adams, 12,276' via the Mazama Glacier route. Altitude gain 5,500'. Summit mostly in clouds.

Thursday Jul 27, 2000 #

Mountain Climbing (Climb Mt Adams) 2:30:00 [3] 4.4 mi (34:05 / mi)

Backpack to base camp on Mt Adams, WA. Altitude gain 1200'.

Tuesday Jul 25, 2000 #

Trail Running (AT Pennsylvania) 48:00 [3] 5.5 mi (8:44 / mi)

Easy run on a flat section of the AT.

Sunday Jul 23, 2000 #

Trail Running (Robert E Lee Park) 31:00 [1] 2.7 mi (11:29 / mi)

Tired today. Park in crummy condition -- lots of erosion and neglect.

Saturday Jul 22, 2000 #

Road Running (Loch Raven BRRC Training) 1:16:00 [3] 9.0 mi (8:27 / mi)

Running by the reservoir. Out 39 min, back 37. Tired from last night.

Friday Jul 21, 2000 #

Road Running (warmup) 9:52 [2] 1.1 mi (8:58 / mi)

Warmup and finishing hill.

Road Running (Road course around home) 47:00 [3] 6.0 mi (7:50 / mi)

Thursday Jul 20, 2000 #

Track workout (and hill runs) 50:00 [4] 4.5 mi (11:07 / mi)

Moderate 800m repeats: 3:26, 3:19, 3:15
Hill runs: 4 x 200m with ankle weights
Also crunches x 200

Wednesday Jul 19, 2000 #

O - competition (Cromwell Valley Park) 22:44 [5] 3.4 km (6:41 / km)

Local orienteering race put on by the Baltimore Road Runners as part of their summer cross country race series. Hilly, muddy and fun. Mass start, all the runners took off and got lost. Came in first by about 5-10 minutes (they messed up the timing).

Tuesday Jul 18, 2000 #

Trail Running (AT south of Wolfesville R) 1:47:00 [3] 8.0 mi (13:22 / mi)

Section had 1 mile each way of rough rocks and poor footing -- good ankle workout. Fortunately had ace bandaged ankle before run.

Monday Jul 17, 2000 #

Trail Running (Loch Raven) 1:35:00 [3] 7.0 mi (13:34 / mi)

No trails, all just running through the woods.

Sunday Jul 16, 2000 #

Trail Running (Loch Raven fire trails) 1:24:00 [2] 7.0 mi (12:00 / mi)

Stiff from Sat. Muddy from rain.

Saturday Jul 15, 2000 #

O-course Training (Great Falls, MD) 1:35:00 [5] 7.0 km (13:34 / km)

Hard runs on individual legs. Repeat with different route choice/on and off trails.

Thursday Jul 13, 2000 #

Weight Training 30:00 [3]

Light weights, stairs, lunges.

Tuesday Jul 11, 2000 #

Trail Running (Stuck in briars) 56:00 [2] 4.0 mi (14:00 / mi)

Broad Creek Scout Camp -- ran overgrown trail and got off track.

Sunday Jul 9, 2000 #

Trail Running (Broad Creek) 1:03:00 [3] 5.0 mi (12:36 / mi)

More Broad Creek, different section. Trail hard to follow in some places; poor maintenance.

Saturday Jul 8, 2000 #

Trail Running (Broad Creek Scout Res) 1:45:00 [3] 7.0 mi (15:00 / mi)

Messy trail run with lots of overgrown briars and some blowdown.

Friday Jul 7, 2000 #

Road Running 38:00 [2] 4.0 mi (9:30 / mi)

Taking it easy on sore ankle.

Steps -- 2 ft climb 12:00 [3]

Low steps and arm weights.

Thursday Jul 6, 2000 #

Trail Running (AT by Route 40) 56:33 [3] 6.0 mi (9:26 / mi)

Out and back on the AT after dinner. The first mile uphill was a strain in the stomach. Out 31:34/back 24:59. Twisted ankle near end.

Wednesday Jul 5, 2000 #

Trail Running (Warm up/cool down) 12:00 [2] 1.0 mi (12:00 / mi)

Trail Race (XC Hereford Course x 2) 34:52 [4] 4.0 mi (8:43 / mi)

Very hilly xc course.

Tuesday Jul 4, 2000 #

Trail Running (North Central RR) 1:15:00 [3] 8.0 mi (9:22 / mi)

More rails-to-trails running.

Monday Jul 3, 2000 #

Trail Running (Bolton Notch, CT) 1:32:00 [4] 8.0 mi (11:30 / mi)

Out on the roadbed of the Fishkill, Hartford and Providence RR, back through rhododendren and climbing down a 300' cliff (so much for a short cut).

Sunday Jul 2, 2000 #

Trail Running (Risley Park, Manchester) 52:00 [2] 5.0 mi (10:24 / mi)

Easy woods running with Mommy-O.

Saturday Jul 1, 2000 #

Road Running 38:00 [2] 4.0 mi (9:30 / mi)

Slow morning run.

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