Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2016:

activity # timemileskm+mload
  O - competition1 11:43:35 31.14(22:36) 50.11(14:02) 12752814.3
  Trail Running8 7:25:29 21.13(21:05) 34.01(13:06) 14901026.0
  Hiking3 7:00:00 12.16 19.57 1137690.0
  Strength7 4:41:19 0.5 0.81 11954.0
  Road Running5 4:03:42 23.25(10:29) 37.41(6:31) 324789.7
  O-course Training5 3:53:24 10.06(23:12) 16.19(14:25) 596650.6
  Cross Training2 2:00:00120.0
  Skate Ski1 1:15:47 3.34(22:43) 5.37(14:07) 975.8
  Track workout1 25:0065.0
  Total31 42:28:16 101.57 163.47 48427185.3
averages - weight:161lbs

«»
11:43
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Oct 31, 2016 #

1 PM

Trail Running warm up/down 13:23 [2] 0.81 mi (16:28 / mi) +39m 14:20 / mi
ahr:104 max:116

O-course Training (Burnt Mountain) 1:09:27 [3] 4.84 km (14:20 / km) +156m 12:21 / km
ahr:119 max:141

Ran the brown course again from NAOC. Good travel over to 5, although there was a segment in the middle where I only generally knew where I was. Came past the empty pond 200m short of the control and zeroed right in. Spent a little time rehanging the tape a 6, which I had hung short. Never saw the tape for 8, which I knew was questionable, but nailed the control at the end of the old track.

Didn't run hard and was 11 min faster than my race time.
C • Not running hard 2

Sunday Oct 30, 2016 #

12 PM

Road Running tempo 1:01:30 intensity: (23:30 @2) + (38:00 @4) 6.01 mi (10:14 / mi) +21m 10:07 / mi
ahr:140 max:160

Warm up with Ruthie, then 2 miles at 9.35 pace, recovery for 10 min and 2 miles back at 9.29 pace and cool down. Pushed pretty hard and was looking to be faster, but that's what we got.
1 PM

Strength (Rec Center) 35:08 [3] +5m
ahr:114 max:159 weight:162lbs

Then inside for work on balance and specific strength: pull ups (8), thigh adductors and abductors, wrist rolls, skip rope 74.
Ski erg 1000m, 4.11 (faded on this), plus another 2 min cool down

Saturday Oct 29, 2016 #

9 AM

O-course Training warm up/down (Kingdom Valley) 24:48 [1] 1.38 km (17:57 / km) +53m 15:03 / km
ahr:79 max:95

Waking up controls.
10 AM

O-course Training 26:18 [3] 1.74 km (15:05 / km) +117m 11:18 / km
ahr:118 max:139

Random course from controls on upper trails.

- Splits

Thursday Oct 27, 2016 #

6 PM

Skate Ski (Kingdom Valley) 1:15:47 [1] 5.37 km (14:07 / km) +9m 14:00 / km
ahr:56 max:100


First ski! Yes, love Vermont!

Planned on a run but it snowed all afternoon, eventually accumulating a couple inches. So scraped off the summer wax and did loops in the near field. Gradually packed and filled in for a fair track on grass, with a good amount of grass participating. Earliest skiing since 2011.
C • Nice 3

Wednesday Oct 26, 2016 #

3 PM

Trail Running hills 1:22:54 [3] 4.47 mi (18:33 / mi) +471m 13:58 / mi
ahr:135 max:156

Up to Craftsbury via Elmore, so ran up to the fire tower. Upper trail scramble above ladder had snow on top of wet leaves which made it slippery and slow coming down.
47 up, 35 down
5 PM

Strength (Craftsbury) 50:00 [4]

Good mix of circuit strength and aerobic exercises.

10 x 1 min sprints on ski erg
9 x 10 situps
8 x 10 lunges
7 x 10 squats
6 x 10 push ups
5 x 10 step ups
4 x 10 leg ups
3 x 10 dips
2 x 10 v-ups
1 x 10 mountain climbers

Tuesday Oct 25, 2016 #

Cross Training (Kingdom Valley) 1:00:00 [1]

Couple hours whacking briars and saplings along the edge of the ski trails. Second pass on some to get them flush with the grass.

Monday Oct 24, 2016 #

4 PM

Road Running 57:00 [3] 6.0 mi (9:30 / mi) +92m 9:04 / mi
ahr:112 max:183

Blustery wind made it feel chillier than the 50F on the thermometer. But a good run at a moderate pace until I faded on the hills headed home upwind.

Saturday Oct 22, 2016 #

1 PM

Trail Running (Kingdom Valley) 45:11 [2] 2.01 mi (22:27 / mi) +110m 19:12 / mi

Around the trails in the rain.

Friday Oct 21, 2016 #

5 PM

Strength (Rec Center) 1:02:11 [3] +6m
ahr:109 max:159

Warmup, balance on bosu; one leg storks and knee dips
Ski Erg 1000m/ 4:08, 500m easy
Pull ups 8, 9
V-ups, dead bugs x 10, push ups 20
Machines 12 reps:
Thigh abductor @ 12, adductor @ max wgt
Leg press both legs @ 180#, each leg individually @ 90#
Lats and delts 110#, 80#
20 inclined situps
Hamstring and calf extensions
Jump rope 75
Arm burn 1 min

Wednesday Oct 19, 2016 #

Strength (Craftsbury) 55:00 [3] 0.5 mi (1:49:57 / mi)

Warm up run, then stretching and 2 sets circuit exercises.

Squats
Situp/hip raises
Mountain climbers
Lunge and twist
Dead bugs
One arm plank
I-T-F-E shoulder stabilizers
Rowers
Side plank
Push ups (30)
Arm burn 4 min

Pull ups 6, 6

Tuesday Oct 18, 2016 #

Track workout intervals (GMUHS) 25:00 intensity: (20:00 @2) + (5:00 @5)

To the track, dabbled with a few 400's. Worthwhile, but didn't feel real good. Certain body parts stiff from yesterday's workout and Sunday's time trial.
1.54, 1.47, 1.44

Monday Oct 17, 2016 #

5 PM

Strength (Rec Center) 19:00 [3]

Stretching and balance on bosu. Strength exercise for what I've missed with the circuit workouts:

Pull ups - 10
Abduct/Adduct chest, thighs
Ski Erg 500m

Sunday Oct 16, 2016 #

9 AM

Road Running hills 14:01 [4] 1.16 mi (12:08 / mi) +149m 8:40 / mi
ahr:156 max:167

Time trial with poles on West Hill. A little faster than last time, felt a lot easier.

Road Running warm up/down 16:16 [2] 1.61 mi (10:06 / mi)
ahr:140 max:167

Cool off at top and back down.
10 AM

Road Running (StJ-St Albans Rail trail) 48:36 [3] 3.47 mi (14:01 / mi) +44m 13:29 / mi

Stopped at Joe's Pond and ran the trail towards Danville.

Saturday Oct 15, 2016 #

9 AM

Hiking 2:00:00 [1]

Hiking property in Dummerston right above the defunct Maple Valley ski area. Looking at effects of recent logging and the beginning of new growth.

Then home for surgery on the backhoe to replace the hydraulic lines to the bucket. One sprang a leak so decided to replace both. Nasty job about halfway done.

Friday Oct 14, 2016 #

5 PM

Hiking 30:00 [1] 0.5 mi (59:59 / mi)

Wading thru briars in the Glade and cutting a swath for a secondary trail.

Thursday Oct 13, 2016 #

4 PM

Trail Running 1:59:52 [3] 5.6 mi (21:24 / mi) +579m 16:12 / mi
ahr:127 max:162

Up the backside after an afternoon shower. Waited for the rain to stop, but got pressed by darkness. Hit my turnaround time with less than a couple hundred meters to the top, but quit because I didn't want to descend om the wet rock in the dark. Still came down the last mile after dark, had a basic headlamp which helped a little. Trail in good shape, but rocks were covered with slick leaves.
C • Sounds familiar 2

Wednesday Oct 12, 2016 #

3 PM

Trail Running warm up/down (Craftsbury) 1:07:45 [1] 3.25 mi (20:51 / mi) +64m 19:39 / mi
weight:161lbs

Jog around new bike trails checking if they could be skied.
C • Map data not shared...so cu... 3
4 PM

Strength 30:00 [4]

Circuit exercises, 2 sets 45 sec each:

Squats
Situp/hip raises
Dead bugs
Lunge/twist
I/T shoulder stabilizers
Mountain climbers
One arm planks
Rower situps
Side planks
Pushups (30/35)

Arm burns

Tuesday Oct 11, 2016 #

Note

Results from Saturday's rogaine: Phil and I were 2nd veterans behind Steve Tarry, and 8th overall of 31.
4 PM

Road Running tempo 46:19 [4] 5.0 mi (9:16 / mi) +18m 9:10 / mi
ahr:152 max:173

Still loosening up from Saturday's run. Weather cool and clear. Excellent running with a few pickups along the way, picking up the pace with each mile.

Monday Oct 10, 2016 #

Note

In the vineyard today, picked 110# of the Seyval. Sugar was as high as it will get this year (16%) and the acid level dropped nicely. Some grapes were dropping off the clusters and some were falling prey to birds and yellow jackets, so this was a good time. Had to chase away robins who were at one end of the row while I was picking at the other. That makes 10 gallons for the year. Excellent dry and sunny summer. Vines are just starting to mature. If I keep the apple trees pruned short next door so the sun hits the vines, they should produce double this in the future.

Saturday Oct 8, 2016 #

Event: NEOOC - Python 6 or 12 Hour Navigation Race
 
8 AM

O - competition race (Python Rogaine) 11:43:35 [4] 50.11 km (14:02 / km) +1275m 12:27 / km

Rogaine in Cleveland with Phil. Good o-maps at 1:12.5 scale and network of smooth trails. Ran more and faster than usual for rogaining, pulled along nicely by Phil for the first half.

Very close to clearing the course, got all the higher value controls but had to skip some 10 pointers and two 20 pointers out of 68 total controls.

Enjoyable run and really fine navigating with a good partner. Ran with a minimal pack and restocked water along the way; actually had a chance to buy some food, too. Felt good and only a little sore at the end.
C • 50k in a 12h! 3

Thursday Oct 6, 2016 #

2 PM

Hiking (Big Branch) 4:30:00 [2] 11.66 mi (23:09 / mi) +1137m 17:46 / mi

Hike with Tom D on AT from Danby Rd over Baker Peak to Griffith Lake, then down to Old Job and back by Big Branch Shelter.

Good running in this direction; CW would be less desirable.

Wednesday Oct 5, 2016 #

4 PM

Trail Running warm up/down 39:11 [2] 2.21 mi (17:43 / mi) +75m 16:02 / mi

Strength (Craftsbury) 30:00 [4]
weight:160lbs

Circuit exercises. Loosening up, balance, then 2 sets x 45 sec each:

Squats
Pushups 25
Kayaks
Mountain climbers
V-ups
Down dog planks
Back lunge & twist
I-T-F-E arm lifts
Side planks
Situp & hip lift

Then 3 min arm burners

Monday Oct 3, 2016 #

3 PM

Trail Running warm up/down 58:00 [2] 1.77 mi (32:42 / mi) +104m 27:39 / mi
ahr:92 max:112

Waking up controls, hanging another 8 on higher trails to make it interesting.
Found a huge pile of poop right next to control 3, closest to the house on the other side of the driveway. Neighborhood bear wandering thru the course?
C • scat 1
5 PM

O-course Training (Kingdom Valley) 40:04 [3] 3.24 km (12:21 / km) +105m 10:38 / km
ahr:106 max:123

Ran the same course as Friday, plus the new ones at the end. Two of the existing ones were now dead and didn't wake up despite prodding with the magnet. Batteries kaput on those.

Sunday Oct 2, 2016 #

Cross Training (Town Forest) 1:00:00 [1]

Morning spent clearing a new section of trail on Butternut Hill.
Hour in the afternoon setting a vineyard post to replace one rotted and busted.

Saturday Oct 1, 2016 #

12 PM

Trail Running warm up/down 19:13 [2] 1.0 mi (19:14 / mi) +48m 16:44 / mi

1 PM

O-course Training (Burnt Mountain) 1:12:47 [3] 4.98 km (14:37 / km) +165m 12:32 / km

Did a rerun of Brown X from last weekend. Took it easy as moss and rocks were wet and slippery. Stopped and tied flagging at all the control locations.

Still not happy going to 5. Let myself get forced L after crossing the old road bed to stay below the higher rock areas. Was traveling faster than expected and hit the trail beyond the control. Had to cut back and up to get it, wasted 6 min.

Next time will run the course backwards and work on some specific legs like 5.

« Earlier | Later »