Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2010:

	activity	#	time	miles		km		+m	load
	O - competition	8	11:14:53	38.75	(17:25)	62.36	(10:49)	1418	2058.1
	Roller skiing	7	7:28:02	52.31	(8:34)	84.19	(5:19)	213	1188.2
	Trail Running	3	4:19:35	15.49	(16:45)	24.93	(10:25)	1077	638.7
	Road Running	5	2:41:00	13.7	(11:45)	22.05	(7:18)		322.0
	Off Trail Running	2	1:40:00	4.31	(23:13)	6.93	(14:26)	351	100.0
	Strength	6	1:20:00						255.0
	Cross Training	1	1:00:00						120.0
	O-course Training	2	39:25	2.84	(13:51)	4.58	(8:37)	128	104.0
	Track workout	1	20:00	2.74	(7:18)	4.41	(4:32)	4	46.0
	Stretching	1	10:00
	Total	32	30:52:55	130.14		209.45		3191	4832.0
	[1-5]	32	30:35:55
averages - weight:162lbs

5:23

0:00

» now

Sunday Oct 31, 2010 #

Road Running (Bethesda) 24:00 [2] 2.0 mi (12:00 / mi)

Morning run with Ruthie.

Knee bends, double/single 10/10

2 PM

Roller skiing (Rock Creek Park) 1:11:00 7.9 mi (8:59 / mi) +3m 8:58 / mi

On Beech Drive looking for the parts closed to traffic. Found it, but pretty lumpy. Ended up on the Rock Creek bike path and found a section to do hill repeats. Maybe 1 min x 10; V1, double pole, no pole. Ran inot Pat Z at the end and talked about the winter's ski plans.

Saturday Oct 30, 2010 #

6 AM

Strength 5:00 [2]

Knee bends; 2-legged then 1-leg. Just logging to remind myself to do this.
Determined L knee is weak due to injury, and favoring it is making things worse. Will try strengthening. Hard to balance on 1 ski if you can't stand on 1 foot.

9 PM

Road Running (Bethesda) 40:00 [2] 3.7 mi (10:49 / mi)

Running around NIH perimeter with Kenny. Easy night run, taking it gentle on our knees.

Strength 20:00 [3]

Core workout: pushups 30, 20
Situps 50, 50
Planks 1 min x front, sides; 30 sec back
Basic stretches. Tried Kenny's foam roller, may have to get one.

Thursday Oct 28, 2010 #

3 PM

Roller skiing (Burlington bike path) 1:16:30 [3] 8.59 mi (8:55 / mi) +26m 8:50 / mi

In Burlington, hit the bike path. Very windy off the lake, with heavy leaves in places. Short pickups, double pole thru leaf sections. Had to go back for tip that got stuck in a crack. Guess I'd better hot melt it in place.

Wednesday Oct 27, 2010 #

5 PM

Off Trail Running (Kingdom Valley Trails) 30:00 [1] 1.63 mi (18:27 / mi) +99m 15:31 / mi

Easy run around the forest with Casey. No hard work on this one.

Tuesday Oct 26, 2010 #

5 PM

Roller skiing (Rte 11) 54:36 7.5 mi (7:17 / mi) +122m 6:56 / mi

Technique training. Lots of V1, some double pole & no pole. Short sprints 5 x 1 min.

Used Ed's new tips on the poles. Excellent grip.

Strength 20:00 [4]

Push ups 30/20
Situps 50, 50
Planks 1 min x front, sides, back

Stretching 10:00 [0]

Stretch and balance

Monday Oct 25, 2010 #

Note

Waiting for Comcast all afternoon -- no show. So burned remnants of old shed rather than go roller skiing. Necessary, but crappy alternate. On the plus side, knee feels okay after weekend, just taking it a little easy.

Sunday Oct 24, 2010 #

Road Running warm up/down 12:00 [2] 1.2 mi (10:00 / mi)

9 AM

O - competition race (Baldwin Hill/Ashburnham M) 1:13:30 6.1 km (12:03 / km) +155m 10:41 / km

Better than Sat, but still needs lots of work. Several controls (like #6, down the reentrant and took a L at the knoll) plotted methodical attack and executed well. But #4, lost track of distance coming down thru med green and overshot. Recovery, but 3 min lost. And #7, too far down the stone wall and searched the green hilltop before relocating to the E and finding it on the way (for 10 min shot).

Pushed hard on some of the runs, rather than just dogging it along. That was good and didn't result in any of the nav problems.

Green-Y Sunday - Splits

Saturday Oct 23, 2010 #

Event: Fall Foliage Festival

Road Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

9 AM

O - competition race (Pine Hill West) 40:42 [3] 4.04 km (10:04 / km) +78m 9:11 / km

Qualifier. Crappy race. Map obscured by lots of green patches and busy detail. Broke off trail on way to #5 at first stone wall rather than second, and spent the rest of the morning (13 min) looking for the control in the wrong area. Hey, what's 400m too soon?

1 PM

O - competition race (Final) 38:23 [3] 3.76 km (10:13 / km) +53m 9:33 / km

So, consigned deservedly to B final, fared pretty well with a few hesitations. Ultimately, just didn't run hard enough.

Green_qualY - Splits

Green_finalY - Splits

Thursday Oct 21, 2010 #

Note

Rest day. L knee in pain during warmup yesterday; quite sore today going down stairs. Think I hurt it Tues on the downhill section of our KV sprint workout.

Wednesday Oct 20, 2010 #

Event: U.S. Corn Maze Championships

12 PM

Off Trail Running (Killington) 1:10:00 [1] 2.68 mi (26:07 / mi) +252m 20:13 / mi

With Greg checking out mid mountain area for A-meet terrain.

5 PM

O - competition race (Corn Maze) 26:07 [3] 2.85 km (9:09 / km) +2m 9:07 / km

Neat race around the corn stalks.

O - competition race (Corn Maze) 5:21 [4] 0.58 km (9:12 / km) +1m 9:08 / km

More corn.

O-course Training warm up/down 7:00 [0] 0.4 mi (17:30 / mi) +1m 17:21 / mi

Tuesday Oct 19, 2010 #

5 PM

O-course Training (Kingdom Valley Trails) 25:41 [3] 2.93 km (8:46 / km) +99m 7:30 / km

Ski-O sprint course from last winter with Greg. No warm up, so slow off the start and up the hill.

O-course Training 6:44 [4] 1.01 km (6:41 / km) +28m 5:52 / km

Just map 2 from the above course; much better running.

6 PM

Strength 10:00 [3]

Pushups 30/ 20
Situps 50, 50

Sunday Oct 17, 2010 #

10 AM

O - competition race (Moreau) 1:16:05 [4] 6.52 km (11:40 / km) +114m 10:44 / km

More cautious than yesterday after wasting much time at the finish. Pretty methodical throughout, at the price of some speed. One error on the short leg to #7. Drifted R and stayed on the ridge to the trail 150m past; 4 min lost.

12 PM

Roller skiing 49:53 [2] 5.52 mi (9:02 / mi)

In the park around the lake. Working on drills from yesterday. Lots of pine needles, but good workout; came back with all my skin in place.

Day 2 Green X - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships

O - competition warm up/down 13:00 [1] 1.0 mi (13:00 / mi)

11 AM

O - competition race (Moreau State Park) 1:18:04 [4] 6.5 km (12:01 / km)

Green X, nominal 5.5 km. Started in right direction on #1, but looked for control too soon and wasted a minute before I moved on to the right area. Then ran smooth thru #9, thhen cranked up the speed because it was downhill and close to the finish. Figured those are usually trivial, so needless to say botched #10 too low and then around it over the top. Did a relocation, but still looped below it. Lost 3-4 min on each of those.

So lost a lot by dropping my guard at the end; guess it's not over until you trip over the finish control.

3 PM

Roller skiing (Moreau) 1:00:03 [2] 4.85 mi (12:23 / mi)

Training session with Alex. Nice work on V1 hills and some double poling. Good technique progress.

Day 1 Green X - Splits

Thursday Oct 14, 2010 #

4 PM

Track workout 20:00 2.74 mi (7:18 / mi) +4m 7:16 / mi

Short pacing workout. Warmup/cooldown.
4x 200 @ 47, 42, 44, 45

C • Snow 2

Wednesday Oct 13, 2010 #

Cross Training 1:00:00 [2]

Couple hours digging drainage ditch and backfilling in front of new barn. Hard on back.

Tuesday Oct 12, 2010 #

10 PM

Strength 10:00 [3]

Pushups 30/20
Situps 50,50
Balance

Monday Oct 11, 2010 #

2 PM

Trail Running (Root Beer Ridge) 1:10:04 [3] 4.89 mi (14:20 / mi) +256m 12:19 / mi
weight:162lbs

Wasn't sure about this, as I pinched a nerve or something Friday roller skiing and it tweaks every time I shoot my L leg off to the side. A little hesitant yesterday, but okay so i decided to give the beautiful day a try.

Actually hit the ridge hard right from the start and waited for some pain. But okay, so kept going. 35.48 to top; hit some swampy areas on the way down.

Knocked almost 11 min off last time; halfway to goal of one hour flat.

Sunday Oct 10, 2010 #

3 PM

Trail Running (Windmill Ridge) 2:20:06 [2] 8.59 mi (16:19 / mi) +498m 13:49 / mi

Parked at other end this time and ran CW up and along ridge. Replaced the toy compass with a real one, so was able to accurately navigate the mile beak in the trail mid-way.

Saturday Oct 9, 2010 #

5 PM

Trail Running hills (Daily hill run) 49:25 [3] 2.01 mi (24:35 / mi) +323m 16:24 / mi

3 x hill, up logging road to Dan's Dive and then straight up to top. Down by different routes.
Up: 9.31, 8.29, 8.07
Each lap was faster and easier.

Friday Oct 8, 2010 #

4 PM

Roller skiing (Killington) 1:17:00 [3] 10.05 mi (7:40 / mi) +62m 7:31 / mi

From "downtown" Killington S on freshly paved road to Rte 4, then E past Skye Peak lift and back on really wide shoulders. Mostly flat and smooth. Long no pole/double pole going out, V1 coming back.

Felt good and solid today. Wheels sound funky, may have to finally install the new bearings.

Wednesday Oct 6, 2010 #

Strength (Core) 15:00 [3]

Pushups 25, 25
Situps 50/50
Balance

Tuesday Oct 5, 2010 #

Road Running (Chester) 1:00:00 [2] 4.8 mi (12:30 / mi)

Around the trails with Casey. Then down towards town, but got dusted by the traffic on the detour. Bailed and came back up the Cummings road stream bed.

Lethargic, obviously still pooped from Highlander.

Monday Oct 4, 2010 #

Roller skiing (Rte 11) 59:00 [3] 7.9 mi (7:28 / mi)

Roller skiing to get loose. Felt good, but tired by the end. Rte 11 bridge is closed this month down by the RR tracks, so traffic has to detour on a dirt road. Figured that would eliminate traffic, but no luck. Semi-trailers are gone, but cars still in abundance at rush hour (well, Chester rush hour).

Sunday Oct 3, 2010 #

Event: Hudson Highlander

9 AM

O - competition race (Hudson Highlander) 5:23:41 30.4 km (10:39 / km) +1015m 9:07 / km

Nice race, mostly ran clean except for a couple misses, some technical, some stupid.

Off with the hoard at the mass start and ran well trying to follow the really narrow course lines marked on the map. Ran too quick to #3 and overshot the control by 100m. Gradually caught back up the group I was running with, and watched them all go too far L out of #6 and head for the swamp. Rick Dewitt and I stayed on-line and dropped the others.

Ran together for all of map 2.

He was slow in the final HH stop, so I was on my own with one follower. Bit of searching at #23 (1 min) and #24 (3 min), but moved okay. Then ran down the road too far for #25 and ended up way down the spur, almost off the map. Finally relocated and made it back for a major time loss (15 min). But by then Rick had passed me and was just ahead. Caught him at #29 and ran in together thru the end.

Legs were okay, but tired for the climbs on the last map. Hamstrings felt just about ready to cramp, but never did. Maybe the 6 gu's helped. Sitting with Kenny in the parking lot later, I made the wrong move and the left leg totally did cramp, so hard I thrashed over and crushed a soda can.

Excellent distance workout and race.

Highlander - Splits

« Earlier | Later »