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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2003:

activity # timemileskm+mload
  O - competition6 28:28:37 65.74 105.85673.1
  Road Running15 10:18:19 71.1(8:42) 114.42(5:24)1515.8
  Weight Training5 1:10:00265.0
  Off Trail Running1 40:00 3.0(13:20) 4.83(8:17)120.0
  Trail Running1 15:00 1.0(15:00) 1.61(9:19)30.0
  Total24 40:51:56 140.84 226.667603.9

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Thursday Oct 30, 2003 #

Road Running (Rte 11/Cummings) 38:25 [2] 4.3 mi (8:56 / mi)

Weight Training (Wall wgts 50/50) 10:00 [4]

Wednesday Oct 29, 2003 #

Road Running (Chester via PO) 53:00 [3] 6.0 mi (8:50 / mi)

Green Mtn Tpke closed due to flooding of the William River, but ran thru the flooded area and just splashed my feet wet. Supposed to dry out starting tomorrow. Drove up I-91 to northern VT today and the water was cascading down the face of the road cuts in long waterfalls.

Tuesday Oct 28, 2003 #

Road Running (Rte 11/Cummings Rd) 35:50 [3] 4.3 mi (8:20 / mi)

Brighter day, better run.
Situps, too.

Monday Oct 27, 2003 #

Road Running (Rte 11/Cummings Rd) 39:00 [2] 4.2 mi (9:17 / mi)

Wet, dreary morning. Sluggish recovery run. Felt sore and tired.

Weight Training (Wall wgts 50/50) 10:00 [4]

Sunday Oct 26, 2003 #

O - competition (WCOC Day 2) 1:02:01 [5] 5.86 km (10:35 / km)

Lost a maybe 3 minutes dropping down to #4; wasn't sure of position and hesitated on flat.
Enjoyed weekend; courses were good. Felt pretty fit and able to run through the nice open woods.

Green Day 2 - Splits

Saturday Oct 25, 2003 #

Trail Running (Warmup) 15:00 [2] 1.0 mi (15:00 / mi)

O - competition (WCOC Green) 59:45 [5] 5.43 km (11:00 / km)

Ok run; mistakes of 1 minute each on 1, 2 (route choice) 4 & 5 (finding control bag).

Green Day 1 - Splits

Friday Oct 24, 2003 #

Weight Training (Wall wgts 50/50) 15:00 [4]

Thursday Oct 23, 2003 #

Road Running (Rte 11/Cummings) 35:22 [2] 4.1 mi (8:38 / mi)

Slow, enjoying snowfall.

Wednesday Oct 22, 2003 #

Road Running (Chester to Benny's) 46:00 [3] 5.3 mi (8:41 / mi)

Tuesday Oct 21, 2003 #

Road Running (Chester via PO) 52:00 [3] 6.0 mi (8:40 / mi)

Monday Oct 20, 2003 #

Road Running (Rte 11/Cummings O&B) 34:00 [3] 4.2 mi (8:06 / mi)

Sunday Oct 19, 2003 #

O - competition (ROC A meet Day 2) 1:22:31 [5] 6.84 km (12:04 / km)

Major errors on first 2 controls; confused by tight contours and had to relocate on #2.

Day 2: Red - Splits

Saturday Oct 18, 2003 #

O - competition (ROC A meet Red) 1:09:20 [5] 7.2 km (9:38 / km)

Good, fast terrain with nice course. Overshot a couple controls and lost a minute or less in several places; overall ok. Finished 5th in M-45.

Day 1 : Red - Splits

Thursday Oct 16, 2003 #

Road Running (Toronto, ON) 24:22 [3] 3.0 mi (8:07 / mi)

Weight Training (Upper body/situps) 15:00 [3]

Tuesday Oct 14, 2003 #

Off Trail Running (Local woods) 40:00 [3] 3.0 mi (13:20 / mi)

Run around ski trails and mountain hillsides behind home. Beautiful fall afternoon.

Sunday Oct 12, 2003 #

O - competition (US Champs Rogaine) 11:55:00 [3] 50.0 mi (14:18 / mi)

Good finish to rogaine. Only one mistake in the early morning (7:15 and it was still dark!) -- misjudged distance along winding stream section S from #36 and climbed to ridgetop after 1100m instead of 1300m -- it was just a spur and we had to drop off the backside and go up again.

Got everything on N and middle sections of map, all on SW except 48, 57 and 40; skipped low value controls around lake except 10 and 11. Total 1860 points of 2120 possible; 2nd place masters, maybe 5th overall.

Physically felt good. Steady pace throughout, jogging on the flats and downhills. Blister on one heel from worn out shoe.

Saturday Oct 11, 2003 #

O - competition (US Champs Rogaine) 12:00:00 [3]

Clark Forest, IN. Steep reentrants with deciduous trees; some blow down areas and briars along ridgelines and stream bottoms. Mix of hiking and horse trails. With Glen Brake.

Wednesday Oct 8, 2003 #

Road Running (Philadelphia) 24:00 [2] 2.5 mi (9:36 / mi)

Around streets of No Phily. Not too inspiring.

Tuesday Oct 7, 2003 #

Weight Training (Full set of wgts) 20:00 [4]

Monday Oct 6, 2003 #

Road Running (Rte 11 / Cummings Rd) 34:00 [3] 4.3 mi (7:54 / mi)

First really chilly morning, 20's; nice and clear with heavy frost. Felt good.

Sunday Oct 5, 2003 #

Road Running (Manchester: Highland Mkt) 51:00 [2] 6.0 mi (8:30 / mi)

Saturday Oct 4, 2003 #

Road Running (Chester via Benny's) 52:00 [2] 5.4 mi (9:38 / mi)

Thursday Oct 2, 2003 #

Road Running (Toronto) 1:08:30 [2] 8.0 mi (8:34 / mi)

More consulting work. Kind of flat and breezy, but temp ok.

Wednesday Oct 1, 2003 #

Road Running (Toronto, ON) 30:50 [2] 3.5 mi (8:49 / mi)

Teaching Lean Manufacturing to Canadian client.

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