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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending May 31, 2011:

activity # timemileskm+mload
  O - competition4 7:57:18 25.18(18:57) 40.53(11:47) 11551594.8
  Trail Running7 6:43:28 23.41(17:14) 37.67(10:43) 1336989.8
  Roller skiing5 5:06:00 37.75(8:06) 60.76(5:02) 472507.9
  Road Running7 3:59:52 24.3(9:52) 39.11(6:08) 295552.5
  Bicycling2 2:12:05 30.45(4:20) 49.01(2:42) 519264.2
  Track workout3 2:02:15 14.3(8:33) 23.01(5:19) 16304.1
  Off Trail Running1 1:15:00 2.6(28:51) 4.18(17:56) 29190.0
  Hiking1 1:00:00 1.99(30:09) 3.2(18:44) 11060.0
  Road Race2 47:03 6.29(7:29) 10.12(4:39) 63188.2
  Strength1 30:0090.0
  Total30 31:33:01 166.27 267.59 39954741.5
  [1-5]29 30:39:33
averages - rhr:45 weight:161.5lbs

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Tuesday May 31, 2011 #

Road Running (Cummings Rd) 25:00 [1] 2.0 mi (12:30 / mi)

Pre-breakfast jog with the gals.
1 PM

Trail Running (Town Forest) 1:31:39 [2] 4.07 mi (22:30 / mi) +260m 18:47 / mi

Two laps around the town forest. Checking out needed trail clearing and stretching the legs.

Monday May 30, 2011 #

9 AM

Trail Running warm up/down 30:00 [3] 3.0 km (10:00 / km)

To start.
10 AM

O - competition race 1:09:16 [4] 4.97 km (13:56 / km) +88m 12:48 / km

Felt pretty good for the first half, then some serious mistakes in the middle of the course. Was able to efficiently relocate, but shouldn't have lost track of position in the first place.

Hamstring felt fine, including a near-blistering finish split.
C • blistering finish 4

Red - Splits

Sunday May 29, 2011 #

10 AM

O - competition race (Blue Mountain Reservation) 2:07:27 [3] 11.75 km (10:51 / km) +353m 9:26 / km

Team trials red. Nominally 8.6 km. Took it easy due to heat and last weeks hamstring pull. Kind of loped along. Felt and easy thru 11, then more like work to the end. Have to look at splits, but expect I slowed after that.

Good thru 6, then overshot 7 to the R, then ok to 11. Around trail to L to 12, messed around looking for the slot for that one. Same with 13, then running with Tom Strat thru the end.

Really flattened by the heat; doesn't do this kind of weather in the north.

Red - Splits

Saturday May 28, 2011 #

Event: US Team Trials for WOC '11
 

Friday May 27, 2011 #

Note

Picked up snow blower for tractor today. Just like the ones on Donner. Needs assembly. Better get to it, as it won't be long.
11 AM

Roller skiing (Rte 103) 1:36:00 [2] 12.05 mi (7:58 / mi) +193m 7:35 / mi
rhr:45 weight:160lbs

GMUHS down to Vt Country Store. Bridges are torn out, so traffic is less than usual. Makes the route better than ever. Mostly V1, with some V2 and and DP. Got timing on V1 in pretty good sych with harder leg thrust, see if it stays that way. Hot, but good workout. Even had the pole tips pointing in the right direction (most of the time).

Hamstring feels okay. Been rolling out the knot in the back of my leg. Don't have one of those foam roller things, so been using a chunk of 4" pvc pipe. Kind of firm, but only really hurt on day one.
C • pole tips 3

Thursday May 26, 2011 #

Road Running (Cummings Rd) 30:00 [2] 3.1 mi (9:41 / mi)

Very easy run to see if my leg could still function without knotting up the muscle pull. Seemed to work okay, but definitely put minimal strain on it. Will just lay low until the weekend.

Tuesday May 24, 2011 #

5 PM

Bicycling (Horseshoe Acres) 1:04:35 [2] 15.88 mi (4:04 / mi) +245m 3:53 / mi

Andover Rd as far as town line. Took it easy to preclude strain on hamstring. Legs got tired, but no sharp cramps.

Monday May 23, 2011 #

5 PM

Trail Running warm up/down 10:00 [1] 0.6 mi (16:40 / mi) +12m 15:41 / mi

Road Running (Chester) 49:57 [3] 6.0 mi (8:20 / mi) +121m 7:50 / mi
weight:163lbs

Warmed up in the Pines, and then started off pretty quick. Got 300m and a sharp cramp in the L hamstring. Definite muscle strain. Stopped and massaged for a minute or so, then started up again. Kept at a moderate pace for the full run; was able to increase effort as run progressed. First time under 50 min for the route this season, despite limping.

Afterward, muscle very sore and knotted. Looks like a bit of recovery time needed.

Sunday May 22, 2011 #

Note

R forearm sore; bicep tendon seems strained from dragging some big rocks around for the foundation of the woodshed. Good news is that last year it was the L arm, so at least it's not chronic.
10 AM

Roller skiing (Weston) 54:13 [1] 6.0 mi (9:02 / mi) +82m 8:40 / mi

With Alex doing some good drills.
11 AM

Hiking 1:00:00 [1] 1.99 mi (30:09 / mi) +110m 25:44 / mi

Checking out Ed's sugarbush for future ski-o trails.
C • ski-o w/sap lines? 11
5 PM

Bicycling (Chester) 1:07:30 [2] 14.57 mi (4:38 / mi) +274m 4:23 / mi

Across town and out Popple Dungeon until the pavement ran out.

Saturday May 21, 2011 #

10 AM

Track workout warm up/down (/recovery) 30:00 [1] 3.3 mi (9:05 / mi) +5m 9:03 / mi

Track workout intervals (5 x 1000) 21:23 [4] 3.2 mi (6:41 / mi) +7m 6:38 / mi

Track work for 5K pacing. Planned 4:12 for 1000; for 21:00 target time. Found I was faltering about halfway thru on the first two, so slowed slightly off the start on the next two for neg splits. That just slowed everything down. Last one just tried to run fast and that got the best result with a good pickup in the last 200m, but still couldn't budge the middle split:
1.40/145/.51-- 4.16
1.39/1.45/.53 -- 4.16
1.45/1.44/.49 -- 4.17
1.43/1.46/.51 -- 4.20
1.43/1.46/.45 -- 4.14

Thursday May 19, 2011 #

5 PM

Road Running warm up/down 30:00 [2] 2.5 mi (12:00 / mi) +13m 11:49 / mi

Road Race race (Montpelier RR) 23:54 [4] 3.19 mi (7:30 / mi) +12m 7:24 / mi

Felt sluggish, couldn't get out of second gear. Long hours this week and no time for running nor much sleep didn't help.

Wednesday May 18, 2011 #

Strength 30:00 [3]

Basic core, legs, arms
10 pullups

Sunday May 15, 2011 #

Event: Billygoat Run
 
10 AM

O - competition race (Billygoat) 3:06:55 [3] 16.28 km (11:29 / km) +435m 10:08 / km

Huntington SP CT. Good run with a few brain fades: bad zig-zag route to 10, overshot 11, on top of the cliff at 13, way NE 14 to 15, off L 19, overshot 24. Managed to go thru swamp to 28. Pretty good after that until 36, when I wanted to go L to the "finish" triangle. Fortunately, Charlie convinced me I really wanted to go R to the actual finish circle instead of back to the start. Thanks Charlie, for saving me from a major goof! Skipped 33, which kept things moving to the finish quite nicely.

Felt okay until about 2-1/2 hours, then the glutes started thinking about cramping.

Billygoat - Splits

Saturday May 14, 2011 #

9 AM

Road Running warm up/down 30:00 [1] 2.5 mi (12:00 / mi) +26m 11:38 / mi

Road Race race 23:09 [4] 3.1 mi (7:28 / mi) +51m 7:06 / mi

Ludlow 5k. Local informal fun run/walk. Maybe half dozen serious runners and 20 kids and walking moms. But a nice course, accurate length, even if I had to persuade them to pick out a spot to mark the finish (a storm drain grate). Good tempo workout at an easy hard pace. Trying to save up for the billygoat tomorrow.
7.33, 7.32, 7.29, .34

Friday May 13, 2011 #

Roller skiing (Rte 11) 57:00 [3] 7.4 mi (7:42 / mi)

Relaxed, well balanced. Felt good. V1, V2, no pole; a little double pole.

Wednesday May 11, 2011 #

Event: Cemetery Hill Inaugural Sprint
 

Track workout warm up/down 25:00 [2] 2.5 mi (10:00 / mi)

Track workout (4 x 400) 6:22 [3] 1.0 mi (6:22 / mi)

Started sluggish, but felt better with each lap.
1.43, 1.37, 1.31, 1.29

Tuesday May 10, 2011 #

Road Running (Cummings Rd) 24:00 [1] 2.2 mi (10:54 / mi)

Easy morning with Ruthie and Casey.
3 PM

Roller skiing (Rte 11) 45:19 [2] 5.42 mi (8:21 / mi) +96m 7:55 / mi

Windy, but nice temp in 60's. Just being comfortable on roller skis, and keeping some mileage going.
C • Roller Skiing???? 2

Monday May 9, 2011 #

2 PM

Trail Running (Mt Wantastiquet) 1:44:00 intensity: (1:09:00 @2) + (35:00 @3) 6.21 mi (16:45 / mi) +410m 13:54 / mi

Torpid warm up along the river trail. Then moderate effort up to the tower (34.38). Nice and easy back down. Tired from yesterday.

Sunday May 8, 2011 #

6 PM

Trail Running (Root Beer Ridge) 1:07:49 [3] 5.07 mi (13:23 / mi) +259m 11:33 / mi

Trail run with Alex. Marshy sections, and some veg growing up, but a really nice route as always. Good to have a little push from Alex, or maybe pull, since she was in front. At least until we got into the mushy stuff, and she was trying to keep her new shoes clean. Good to be running on ruffish terrain; need more of this.
Knocked a couple minutes off the time from Oct; closing in on 1 hour.

Saturday May 7, 2011 #

3 PM

Road Running (Chester) 50:55 [4] 6.0 mi (8:29 / mi) +135m 7:56 / mi

Beautiful sunny day, temp 70's. Run after day of logging new cutoff from Landing. Felt good, so pushed, but legs tired from yesterday.

Friday May 6, 2011 #

2 PM

Off Trail Running intervals (Kingdom Valley Forest) 1:15:00 intensity: (35:00 @2) + (40:00 @3) 2.6 mi (28:51 / mi) +29m 27:53 / mi

Forest intervals. Rough hillside with lots of rocks and limbs. Flagged a 400 m route and ran it 5 times at 4.30 - 10.00.

Thursday May 5, 2011 #

Note

Just came off an extended stretch of work: all Tuesday night at one client, then Wed day workshop for another. Back to the first guys all last night, and on to another all day today. No time for exercise in that, and none for sleep either.

Time for a snooze.

Tuesday May 3, 2011 #

1 PM

Track workout intervals (400's / 800's) 39:30 intensity: (26:00 @2) + (13:30 @5) 4.3 mi (9:11 / mi) +4m 9:10 / mi

Sluggish, but loosened up
400 - 1.44
800 - 3.33, 3.26, 3.25
400 - 1.34
Thinking about breathing. Get short of breath on every other pace, start gasping on every pace. Settled on a breath every 3 steps, which worked well once I figured how to keep the rhythm.

Monday May 2, 2011 #

3 PM

Trail Running hills (Mt Wantastiquet) 1:30:00 intensity: (1:00:00 @2) + (30:00 @4) 4.59 mi (19:36 / mi) +387m 15:32 / mi

Warmup run along the bottom trail. Then up the access road (31.34 to the radio tower). Bushwack back down off the NW side into a burn area and then back on trail at bottom.

L knee last night after drive home. Iced in a cold shower and felt okay today. Took it easy coming down this afternoon and seems still good.

Sunday May 1, 2011 #

7 AM

Trail Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +8m 9:46 / mi

8 AM

O - competition race 1:33:40 [4] 7.52 km (12:27 / km) +279m 10:30 / km

Pretty weak on focus today. Too low on 1 and had to climb up hillside (2 min). Skipped 2 and had to run back (9 min). Way off R to 3, but knew where I went, so fixed it quickly (well, 5 min). Then finally settled down and ran rest better, except looped around 8 (2 min) and overshot 9 (1 min).
10 AM

Roller skiing 53:28 [0] 6.88 mi (7:46 / mi) +101m 7:26 / mi


Long Green Y - Splits

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