Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Aug 31, 2010:

	activity	#	time	miles		km		+m	load
	O - competition	1	10:00:00	21.75	(27:35)	35.0	(17:09)		1800.0
	Road Running	8	6:27:16	43.11	(8:59)	69.38	(5:35)	615	1246.5
	Trail Running	4	5:00:00	18.05	(16:37)	29.04	(10:20)	1134	790.0
	Cross Training	4	3:30:00	2.0		3.22			300.0
	Roller skiing	4	2:58:17	22.22	(8:01)	35.76	(4:59)	154	412.6
	Hiking	1	45:00	2.0	(22:30)	3.22	(13:59)		45.0
	Strength	4	40:00						120.0
	Total	24	29:20:33	109.12		175.62		1903	4714.1
	[1-5]	24	29:11:46
averages - weight:162.5lbs

10:00

0:00

» now

Monday Aug 30, 2010 #

Roller skiing (Rte 11) 39:00 [3] 5.0 mi (7:48 / mi)
shoes: NiflheimSkate

Casual technique workout just before dark. DP and V1.

Saturday Aug 28, 2010 #

Note

Keene 5K for Kelley Goddu, a local swimmer paralyzed 5 years ago diving into the bottom of a pool during summer break from college.

7 AM

Road Running 8:47 [0] 0.86 mi (10:15 / mi) +1m 10:13 / mi

Road Running race (Kelly's Cause 5K) 23:57 [5] 3.25 mi (7:22 / mi) +1m 7:22 / mi

As expected, course was long by about 250 m. Organizers could have easily adjusted the start to correct this, but just wasn't a priority for them. Knock off the extra distance and it adjusts to 22:48. Much more like what I expected.

First mile flat, with a slight upgrade at the end. Second slightly rolling. Then back into the park for the finish.

7.16/ 7.29/ 7.20/ 1.48

Friday Aug 27, 2010 #

Note

Not much time on training this week. Just as good, got a quicky 5k tomorrow on what should be a flat and fast course, if slightly long.

Lots of work on new deck and sorting rubbish from old shed demolition. New field garage starting to look like a building; all four walls up today and trusses tomorrow.

C • you can't dumpster dive your... 2

Thursday Aug 26, 2010 #

Road Running (Rte 11) 28:10 3.0 mi (9:23 / mi)

Little bit of speed work to tune up for race Saturday. Down road to straight and then two 1/4's. Faster than race pace, but not at interval rate; moderately hard. Down in 1:40, then short recovery and back up in same time. Began to feel the strain, so came back home at easy pace.

Tuesday Aug 24, 2010 #

6 PM

Road Running (Chester) 50:27 6.0 mi (8:25 / mi) +113m 7:57 / mi

Usual route. Moderate first 4 miles at 8:30 pace, and then pushed to maintain same pace on return back up hills.

Sunday Aug 22, 2010 #

Road Running (Chester) 1:01:00 [3] 6.2 mi (9:50 / mi)
weight:162lbs

Steady rain, but comfortable running in light windbreaker.

Saturday Aug 21, 2010 #

Hiking (Chester Town Forest) 45:00 [1] 2.0 mi (22:30 / mi)

Hike around with Ruthie and Casey to check out the new signs. Eagle scout project nicely completed.

Friday Aug 20, 2010 #

11 AM

Road Running (Chester) 57:36 [2] 6.0 mi (9:36 / mi) +136m 8:58 / mi

Late morning, but already too warm for a pleasant run. Knees and legs still achy (1/10) from Wed.

5 PM

Roller skiing (Rte 11) 42:17 [2] 5.48 mi (7:43 / mi) +74m 7:24 / mi

V1, V2, no pole and double pole drills.

Wednesday Aug 18, 2010 #

10 AM

Road Running race (Chester) 47:06 [5] 6.0 mi (7:51 / mi) +119m 7:24 / mi

Cool this morning, although still humid. Felt energetic, so hammered right from the start. Ran the first two miles downhill hard, and figured the rest of the course could take care of itself. Held a fair pace in the middle and kept working it coming back up the hill.

Ended up 4-1/2 min faster than Monday, which was a good run itself. Fastest time ever on this course. Not a race, but listed as such for the vdot, which I expect will be higher on the flat or a track. Intensity probably a 4.5, but rounded it up because why not.

Very pleased to show some speed. Getting ready for Erin and Alex in the woods!

Tuesday Aug 17, 2010 #

Strength 10:00 [3]

Pushups 20/20
Situps 100

Monday Aug 16, 2010 #

5 PM

Road Running (Chester) 51:39 6.0 mi (8:36 / mi) +118m 8:07 / mi

Hot and humid, but still felt good, so pushed at a fair pace. Worked hard coming back up the last 2 miles.

Sunday Aug 15, 2010 #

Cross Training 1:00:00 [1] 1.0 mi (1:00:01 / mi)

Early hike around town forest, looking for the crew to put up signs. No show; guess they rescheduled and forgot to let me know.

Hiked up past the Chesterite mine to the old TV antennae ruin. This was an original cable station back in the 60's -- bunch of aluminum tube antennae and a line done to houses in town.

Then the rest of the day deconstructing the shed wreckage and salvaging lumber. Also progress on the new deck.

Saturday Aug 14, 2010 #

Cross Training (Chester Town Forest) 1:00:00 [1] 1.0 mi (1:00:01 / mi)

Morning of trail work setting sign posts.

3 PM

Road Running (Chester village) 58:34 [3] 5.8 mi (10:06 / mi) +127m 9:27 / mi

Mid afternoon run around Chester. Hot in sun, okay in the sparse shade.

4 PM

Roller skiing (Rte 11) 40:00 [1] 4.24 mi (9:26 / mi) +80m 8:55 / mi

Technique session with Alex. Useful work on double poling ankle flex; V1 pole timing; position of wgt along foot edge.

Friday Aug 13, 2010 #

Strength 10:00 [3]

Pushups 20/20
Situps 100

5 PM

Trail Running (Chester Town Forest) 40:00 [2] 1.8 mi (22:13 / mi) +124m 18:18 / mi
weight:163lbs

Circuit of trail to see how eagle project is coming along. Will help tomorrow to dig some holes for trail signs.

Thursday Aug 12, 2010 #

5 PM

Trail Running hills (Kingdom Valley Trails) 1:10:00 [3] 3.24 mi (21:34 / mi) +329m 16:24 / mi

Three trips up the hill, then down various ski trails.

Tuesday Aug 10, 2010 #

Strength 10:00 [3]

Pushups 20/20
Situps 100

Monday Aug 9, 2010 #

2 PM

Trail Running (Stratton Mtn) 2:35:00 11.0 mi (14:05 / mi) +681m 11:49 / mi

Up over Stratton on the AT with Alex. Then down to Stratton Pond and back out to road. Comfortable pace and fun run the whole way. Felt pretty good at the end and was able to pick up pace on the road back to the car.

Surprisingly, Alex' gps showed an extra mile of distance. She had an extra have mile on both the descent and the run to the road. Kind of feel cheated; hers matched the trail signs closer -- so I'll use her distance. I wonder if this happens all the time?

Had planned to roller ski, too, but that got dropped due to a meeting I had this evening (which was canceled), and the loss of time on a short cut by Stratton ski area -- no maps and got lost; saved by iphone reception at one spot and its gps/map.

Sunday Aug 8, 2010 #

Cross Training 1:00:00 [2]

Digging out more post holes, setting tubes and concrete for deck pilings.

Saturday Aug 7, 2010 #

Trail Running (Kingdom Valley Trails) 35:00 [2] 2.0 mi (17:30 / mi)

Finally some cool weather. Run up over hill with Casey. Carried 11# rogaine pack.

Strength 10:00 [3]

15/25 pushups
100 situps
Digging some post holes, too. Good for arm workout.

Roller skiing (Rte 11) 57:00 [3] 7.5 mi (7:36 / mi)

Technique workout. Lap each of V2, V1 and no pole/DP combo.
Timing and body position.

Wednesday Aug 4, 2010 #

Cross Training 30:00 [2]

Finished moving 2 cords of firewood into basement. Getting them out of the way of new barn/field garage. Figured out why I seem to hit rock every time I dig in the back yard:

C • backhoe? 3

Sunday Aug 1, 2010 #

O - competition (US Rogaine Champs) 10:00:00 [3] 35.0 km (17:09 / km)

Had concerns during night about finishing full loop, so chopped off about 5 km and lots of climb. But travel went faster on last third, as we seemed to have hit more difficult terrain in the early part. Also, vegetation had been thicker, but still not bad. So with faster travel, we closed in on the hash house looking like we had 3 hours to spare.

Then Glen bonked at 8 AM and we had no more electrolytes, so coming in was pretty relaxed. Still finished 2 hours before end time, first time we ever did that.

Clearly, should have kept in some of the controls on the far end. But... we might not have made it back in time after all.

Ended up first supervet and 2nd male open; 4th overall. With our 3 lost hours put to good use, we could have fared a bit better.

C • Bonking 6

« Earlier | Later »