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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Jul 31, 2017:

activity # timemileskm+mload
  Hiking7 14:57:21 27.02(33:13) 43.48(20:38) 13771743.7
  Trail Running8 9:49:34 30.45(19:22) 49.0(12:02) 15821476.8
  Road Running12 8:50:48 42.22(12:34) 67.95(7:49) 10331433.3
  Strength25 7:20:001281.0
  O-course Training1 3:00:00
  Yoga2 2:00:00180.0
  Track workout3 39:26 3.76(10:29) 6.05(6:31) 87111.8
  Road Race1 27:58 3.12(8:57) 5.03(5:34) 56111.9
  Walking1 22:00 1.0(22:00) 1.61(13:40)22.0
  Bicycling1 20:00 4.0(5:00) 6.44(3:06)40.0
  Total58 47:47:07 111.57 179.56 41356400.5
  [1-5]57 44:47:07
averages - weight:162lbs

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Monday Jul 31, 2017 #

6 AM

Strength 10:00 [3]

60 sit-ups
20/10 pushups
Quadraped hip circles, lunges, squats
7 AM

Road Running 30:16 [3] 2.57 mi (11:47 / mi) +70m 10:51 / mi
ahr:129 max:145

Morning half hour run. Again, worked on keeping turnover high ~80 and that helped pace and reduced strain on glute.
Freshness still well in the positive range, feels good to run.
5 PM

Road Running warm up/down 34:31 [2] 2.5 mi (13:48 / mi) +4m 13:44 / mi
ahr:113 max:122

Glute not excited about this.
6 PM

Strength 45:00 intensity: (10:00 @1) + (15:00 @2) + (20:00 @4)

Strength class. Fortunately, today worked the chest, arms and abs and left the legs alone.

Sunday Jul 30, 2017 #

7 AM

Road Running long (Springfield running group) 1:15:53 [3] 7.37 mi (10:18 / mi) +52m 10:05 / mi
ahr:147 max:157

First try running with a group from the rec center. Down the trail to the river. Some kept going for 14 mi, but I headed back for a shorter version. Very good to run in a group for a change, pulled me along faster than usual recently.

Started to fade at about 6 mi, and then got on grass for the last part at even slower pace as glute started to hurt. Will see how this ends up tomorrow.

Strength 3:00 [4]

Then quick stop inside for a few pull ups.
12 PM

O-course Training (Putney Mountain) 3:00:00 [0]

Showed up for an orienteering workshop on Putney Mountain. Turned out to be a map and compass session using USGS maps. Worthwhile for the half dozen folks in attendance, but very basic introduction. Was interested in seeing if there were any local interest in competitive orienteering, but not in this crew. Nice sunny afternoon, however.

Saturday Jul 29, 2017 #

7 AM

Strength 15:00 [3]

60 sit-ups
20 supermans
20/10 pushups
Flying dogs
10 AM

Hiking (Town forest) 3:00:00 [1] 1.9 mi (1:34:44 / mi)

4 hours with Ruthie painting blazes on the Butternut Hill trail.

Friday Jul 28, 2017 #

6 AM

Strength 15:00 [3]

60 sit-ups
30 clamshells, side leg lifts, single leg bridges, double leg bridges
30 push-ups
6 PM

Road Running 24:12 [3] 2.06 mi (11:45 / mi) +63m 10:44 / mi
ahr:138 max:157

Run after drive from Bangor via LLBean.
Not enough strength in R butt for speed, so just worked on getting turnover up past 80/min, that helped increase pace.

Thursday Jul 27, 2017 #

1 PM

Bicycling (Pointe du Chene) 20:00 [2] 4.0 mi (5:00 / mi)

Ride to DQ for burger and ice cream.
Done with counter and sink. Greg can fix the leaks.

Wednesday Jul 26, 2017 #

6 PM

Road Running (Pointe du Chene) 46:00 [2] 3.68 mi (12:30 / mi)

Around bike trails with Greg. Thigh is no longer chunked up, but pain in R glute at any increased pace.

Strength 7:00 [3]

60 sit-ups
25 push-ups
10 hip flexor stretchs/ single leg extensions / hip thrusts/ single leg hip thrusts

Tuesday Jul 25, 2017 #

5 PM

Strength 6:00 [3]

75 sit-ups
Hamstring bridges

Monday Jul 24, 2017 #

Note

Kitchen cabinet construction in Greg and Carol's cottage. Cabinets are only thing plumb in the whole house.

Sunday Jul 23, 2017 #

6 PM

Trail Running (Shediac NB) 59:10 [2] 4.26 mi (13:53 / mi) +1m 13:52 / mi
ahr:116 max:133

With Carol, Ruthie and Greg around bike trails and roads. R thigh has a stiff lump from Friday's fall. Hope it doesn't calcify like last Fall. Felt better after running.
C • Cw fr the internet is to ic... 2
7 PM

Strength 6:00 [3]

60 sit-ups
20 push-ups

Friday Jul 21, 2017 #

8 AM

Hiking (Acadia ) 1:35:00 [3] 3.7 mi (25:40 / mi) +199m 22:00 / mi

Morning hike at SE end. Gotham Mtn to The Bowl and down to Sand Beach and Thunder Hole.
12 PM

Hiking 3:30:00 [3] 6.74 mi (31:10 / mi) +615m 24:17 / mi

Breakfast in town and then up Kebo Mtn and on to Dorr Mtn. Across the saddle and up the Gorge Path to Cadillac Mtn. Back along the North Ridge Trail.

Impressed by the strenuous nature of the hiking. Lots of steep sections and rocky surface. Not much fast cruising here.

On the other hand, upon finishing a yogurt and the last of our water atop Cadillac, strolled over the summit to the downward trail and came across a snack bar selling soda, ice cream and other necessary items. What a sweet thing to encounter at the top of our hike!

One fall at the end on small pebble ball bearings. Had hands in an awkward position at the time and landed flat on my chest. Scraped shoulder and whacked shin fiercely.

Thursday Jul 20, 2017 #

4 PM

Hiking (Bar Harbor) 1:04:00 [3] 2.65 mi (24:09 / mi)

Onto the carriage road from the hotel.

Wednesday Jul 19, 2017 #

8 PM

Walking (Work/rest/travel day) 22:00 [1] 1.0 mi (22:00 / mi)

Walking around Laconia looking for ice cream.
9 PM

Strength 4:00 [3]

50 sit-ups
15 push-ups

Tuesday Jul 18, 2017 #

11 AM

Hiking 1:48:21 [2] 4.06 mi (26:41 / mi) +212m 22:58 / mi

Exploring the park with Ruthie. Out to the far end and then some time trying to find a way over to the east side of the lake with no success. Undeveloped area except for some old camp buildings and sparse trails.

Monday Jul 17, 2017 #

5 PM

Road Running warm up/down 8:28 [2] 0.65 mi (13:02 / mi)
ahr:92 max:99

Road Running 57:22 [3] 4.08 mi (14:04 / mi) +119m 12:54 / mi
ahr:113 max:130

Down the rail trail and then a turn up into Muckross, a new state park donated by a local family. Nice access road and long narrow lake plus woods trails needing exploration.
6 PM

Strength (Rec Center) 45:00 [3]

Exercise group:
Incline, decline dumbbells
Dead lifts straight and bent leg
Back ups
Shrugs
Pull downs
Pull ups 10/10
Russian twists
Reverse crunches
Mountain climbers
Ab/adductors

Sunday Jul 16, 2017 #

4 PM

Trail Running 1:12:20 [2] 3.03 mi (23:50 / mi) +245m 19:04 / mi
ahr:100 max:127

Ski trails then across the road into recent logging. Area cleared and cleaned in patches. Jobsite looks closed down and all equipment is gone. Logging roads straight up the hillside left with no water bars, will be an erosion problem. Phone call to logger in order.
6 PM

Strength 5:00 [3]

60 sit-ups
Hip flexor stretch

Saturday Jul 15, 2017 #

7 AM

Strength 6:00 [3]

50 sit-ups
Hip flexor stretch
Quadruped hip circles
11 AM

Track workout warm up/down 18:34 [2] 1.5 mi (12:23 / mi) +3m 12:18 / mi
ahr:123 max:143

Morning of bridge building on the high school trails, then track time afterwards.
12 PM

Track workout intervals (GMtnHS) 5:18 [5] 0.78 mi (6:48 / mi) +1m 6:46 / mi
ahr:132 max:165

2 x 200 - 54, 54
1 x 400 - 1:53
2 x 200 - 48, 49
First interval was uncomfortable for the R glute, so then reversed direction and ran clockwise. Felt really good, strong and no pain except for the ladies I ran into going around the turns (oops! sorry Alex). Actually, track was deserted so who cares?

Track workout warm up/down 9:54 intensity: (8:00 @2) + (1:54 @5) 0.72 mi (13:45 / mi)
ahr:132 max:153

Doing cool down, decided to do one more 400 - 1:54. Felt the strain, so quit for good after this one.
8 PM

Strength 15:00 [3]

Glutes x 20:
Glute bridges
Side lying clams
Single leg glute bridge
Bird dogs
Hip flexor stretch

Friday Jul 14, 2017 #

12 PM

Road Running 20:03 [4] 2.0 mi (10:00 / mi) +55m 9:13 / mi
ahr:140 max:157

Run with Ruthie. Hard to keep pace on the uphills, cruised hard going down. Still glute issue.
6 PM

Strength 5:00 [3]

Sit-ups, glute bridges

Thursday Jul 13, 2017 #

9 AM

Strength (Rec Center) 45:00 [3]

Stretch, warmup
80 jump rope
45 incline sit-ups
Bike 3 min thru the redwoods
Ski erg 500 m moderate
Deep lunges
Prisoner full squats
Burpees/squat thrusts
Low step jumps
Pull-ups 10
Single leg hip thrusts -- R glute fail
Heavy ropes
4 PM

Trail Running warm up/down (Craftsbury) 30:24 [2] 1.75 mi (17:22 / mi) +65m 15:34 / mi
ahr:109 max:121

Warm up / cool down
5 PM

Strength (Craftsbury Masters) 1:00:00 intensity: (20:00 @2) + (12:00 @3) + (28:00 @4)

2 sets 30 sec each x 18 floor exercises
12 pull-ups

Wednesday Jul 12, 2017 #

8 AM

Strength 12:00 [3]

50 sit-ups
25/10 push-ups
Glutes 10 reps each leg:
Glute bridge
Single leg glute bridge
Side lying abduction
Quadraped hip circle
Bulgarian (pitcher) squat -- hard going deep on R leg
5 PM

Yoga 1:00:00 [2]

More vigorous than the previous class. Definitely good work on tight hips, knees and just about everything else.
6 PM

Road Running 32:05 [3] 3.09 mi (10:23 / mi) +13m 10:15 / mi
ahr:146 max:169 weight:161lbs

Laying out a 5K course on the rail trail. Liked the article in yesterday's Wall Street Journal describing the rise of weekly free 5K's for those tired of $25-30 entry fees. No prizes, timing or t-shirts, just a chance to run. Of course, if you've got a watch you can time yourself and race the guy next to you. Seems like something we can do with the Rec Center.

Tuesday Jul 11, 2017 #

9 AM

Strength (Rec Center) 45:00 intensity: (20:00 @2) + (25:00 @3)

Exercise class. Not really into it today. Felt tired and out of balance.
2 PM

Road Running hills 1:56:51 [3] 9.1 mi (12:51 / mi) +422m 11:14 / mi

Long hill run. From town pool up Lovers Lane Rd to top of climb (4 miles) then onto Ingram Hill to top of that (1/2 mile). All dirt, no traffic. Back same way. Much better than full loop down the other side, this eliminates the short bad section on VT11.

R glute sore both directions.

Monday Jul 10, 2017 #

3 PM

Trail Running (Kingdom Valley) 43:00 [2] 2.4 mi (17:55 / mi) +126m 15:24 / mi
ahr:102 max:119

Ski trails at home. Battery went dead.
4 PM

Strength 5:00 [3]

60 sit-ups
25 push-ups

Sunday Jul 9, 2017 #

9 AM

Hiking (Dolly Sods) 2:00:00 [1] 3.97 mi (30:14 / mi) +180m 26:30 / mi

Hike out. More nice weather. Very pleasant hiking with the girls and with a 15# pack including tent.
Interesting to see Corridor H has been mostly built after a 40 year process. Much faster and scenic access into Mt Storm area.
5 PM

Road Running (Bethesda) 48:54 [2] 2.95 mi (16:36 / mi) +66m 15:31 / mi

Running around Kenny's.

Strength 5:00 [3]

Plus 50 sit-ups
25 push-ups

Saturday Jul 8, 2017 #

1 PM

Hiking (Dolly Sods) 2:00:00 [1] 4.0 mi (30:00 / mi) +171m 26:29 / mi

In MD yesterday for Glen's memorial service. Stayed with Kenny and went up to WV today for a backpack with the girls. On the 4,000' plateau in beautiful weather. Blueberries starting to be ripe.

Thursday Jul 6, 2017 #

4 PM

Trail Running warm up/down (Craftsbury) 51:00 intensity: (41:00 @2) + (10:00 @4) 2.66 mi (19:10 / mi) +81m 17:31 / mi

Warm up around the trails, with 10 hard runs up the short chip hill, each one a little faster.
5 PM

Strength 40:00 [3]

Strength workout. Warm up, then 3 circuits of 30 sec each of planks, push-up variations, flutter kicks, windshield wipers, rowers, mountain climbers, lying pull-ups, squats, hip thrusts.

Wednesday Jul 5, 2017 #

7 AM

Strength 15:00 [2]

60 sit-ups
For the glutes, 10 each side:
Hip flexor stretch
Quadruped hip extension
Side clam
Bird dog
10 AM

Yoga (Rec Center) 1:00:00 [1]

Gentle yoga class for stretching. Too much soothing music and gentleness, but anything for the butt.
2 PM

Trail Running hills (Bromley Mtn) 2:02:47 [3] 5.56 mi (22:05 / mi) +444m 17:42 / mi
ahr:100 max:131

Up Bromley on the AT from VT11 after ordering a couple more windows. Felt good and relaxed.

From my internet search, realized I have been turning in my R foot and knee ever since I trashed my L quad. The position was necessary when my knee was in a brace and couldn't bend. Have kept doing it and have been straining my butt ever since. Started pointing my feet out symmetrically and found immediate relief. Will see if that and my glute and hamstring exercises resolve my problem. Found a great youtube with Home Butt Workouts showing 13 different exercises. Will cycle through all of them.

Tuesday Jul 4, 2017 #

Note

Saddened and upset by the loss this past weekend of my friend and racing partner Glen Brake. Glen collapsed following a training run in Maryland and later passed away.

Glen was my rogaining partner for 15 years and we traveled the world for competitions. Glen was a terrific partner and competitor. He never got discouraged nor lost the fighting spirit, even in situations where we were out of water for hours, had flashlights that went dead, or were merely exhausted after 24 straight hours on the move. Always thinking about the map and our navigation, he salvaged a number of misdirections on my part and got us constructively discussing the proper route.

In our 30 races together as Phast Generation, we took 17 firsts in our class, including first in SuperVeterns at the World Championship in the Warabungle Mountains, Australia in 2006. This year, we were both training for the upcoming World Championships in Latvia.

He was a gentleman who shall be sorely missed.
C • Sorry to hear 9
7 AM

Road Running warm up/down 31:13 [2] 1.92 mi (16:16 / mi) +27m 15:36 / mi
ahr:106 max:156

8 AM

Road Race race (Saxtons River 5K) 27:58 [4] 3.12 mi (8:57 / mi) +56m 8:29 / mi
ahr:156 max:169

Ran well but slowed noticeably on the hills. Lost ground and then passed people going down, but still a loss of time. Right glute sore and weak. Hot sun, but early enough that the heat wasn't bad. Ruthie took 1st in her age group.
10 AM

Road Running warm up/down 5:00 [1] 0.26 mi (19:15 / mi) +142m 7:08 / mi
ahr:94 max:97

Right glute very sore. Definitely limping along. At home lame going up stairs. Good news is it seems to be the muscle and not the hip joint. Dosed with cold water in the shower and will ice, too, and take some ibuprofen.
8 PM

Strength 15:00 [3]

60 sit-ups
25 push-ups
20 supermen
Glute bridge
Hip thrust
Single leg hip thrust -- failed on R leg after 2 reps

Monday Jul 3, 2017 #

6 AM

Strength 6:00 [3]

50 sit-ups
25 clamshells
25 push-ups

Sunday Jul 2, 2017 #

7 AM

Strength 5:00 [3]
weight:163lbs

60 sit-ups
2 PM

Trail Running warm up/down (GMHS) 28:00 [1] 1.31 mi (21:23 / mi) +54m 18:57 / mi
ahr:92 max:106

On the hiking trail and a lap around the track. Plus squats and lunges to loosen up.
3 PM

Track workout 5:40 [4] 0.76 mi (7:27 / mi) +83m 5:34 / mi
ahr:104 max:153

Did a couple 200's and then some 400's at about 90%. On the third 400 got a pain in my R hip as I hit the first turn and immediately quit. Jogged back to car. No lingering pain, staying whole for a 5K on the 4th.
62, 56, 1:53, 1:52
C • Smart 1

Saturday Jul 1, 2017 #

7 AM

Note

End of month 2 of the Year of Extraordinary Training Initiative. So far YETI has resulted in a measurable increase in training time to about 40 hours/month, and the typical increase in running to around 100 miles, but the biggest change is significantly more core training, with sit-ups almost every day and longer core strength sessions twice a week.

Still ramping up. Putting hill intervals in the mix and maybe long runs, too. No problems with injuries. Will see when I just get too tired to do more.
9 AM

Trail Running long (AT/forest service road) 3:02:53 [3] 9.47 mi (19:19 / mi) +566m 16:17 / mi
ahr:123 max:152

Long run on the AT to Griffith Lake and back on the Forest Service Road. Very wet and 100% humidity, rocks and boardwalks slippery. Thunder off to the north with rumbles overhead as I went across Styles and Peru Peaks. Fortunately no strikes and no hard rain, either.

Ran with my rogaine Camelback and heavy shoes for training. Slowed me down, along with being careful on the rough sections going downhill and on the boards. Surprised to come across an SUV at Griffith Lake, apparently owned by the weekend caretaker.

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