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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2018:

activity # timemileskm+mload
  Trail Running8 10:53:47 45.79(14:17) 73.69(8:52) 11011934.1
  Strength11 9:39:0011c1834.0
  O - competition6 8:38:45 28.45(18:14) 45.78(11:20) 11212169.9
  Road Running11 5:49:07 26.26(13:18) 42.26(8:16) 3881010.0
  Track workout4 3:11:51 13.76(13:57) 22.15(8:40) 1514c524.7
  Stairway to Heaven 1 1:12:00 3.35(21:30) 5.39(13:21) 4005c188.0
  Stretching5 1:10:00
  Cross Training1 1:00:0060.0
  Total37 41:34:30 117.61 189.28 316120c7720.8
  [1-5]36 39:39:30

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Wednesday Oct 31, 2018 #

6 AM

Stretching 10:00 [0]

Tuesday Oct 30, 2018 #

6 PM

Track workout intervals 41:36 intensity: (4:36 @2) + (33:00 @3) + (4:00 @5) 3.02 mi (13:47 / mi) +63m 12:56 / mi
1c

Night track run, freezing and breezy 200's. Felt good, but not super fast.
1.01, 53, 49, 51

Monday Oct 29, 2018 #

12 PM

Strength (Exercise class) 55:00 intensity: (10:00 @0) + (20:00 @3) + (25:00 @4)
1c

Stretching and HIIT class.
4 PM

Road Running 48:24 intensity: (28:24 @3) + (20:00 @4) 4.01 mi (12:04 / mi) +12m 11:58 / mi
ahr:130 max:152

Warmup on the rail trail and then two 1 mile pickups.

Sunday Oct 28, 2018 #

Event: Harriman Orienteering Festival
 
10 AM

Stretching warm up/down 10:00 [0]

Road Running 1:07:51 [3] 6.0 mi (11:19 / mi) +104m 10:44 / mi
ahr:138 max:155

Warmed up and started at an okay pace, then dropped as I got a little warm. Damp day around 40F, maybe one layer too many.

Road Running warm up/down 11:44 [1] 0.51 mi (23:00 / mi) +23m 20:13 / mi
ahr:113 max:126

Picking up trash.

Saturday Oct 27, 2018 #

8 AM

Strength (Trainer) 2:10:00 intensity: (10:00 @0) + (1:00:00 @3) + (1:00:00 @4)
1c

Stretching and then extended strength session.
Flags
Dumbbell rows and deadlifts 45#
Dumbbell presses 20#
Squats: deep, 30#, Bulgarian 2 x 20#
Plyo's: ladder drills, long jumps, squat jumps, skaters
Lunges: std; back with elastic band to side
Romanian dead lifts
Ab roll 10 standing
Pullups 8
Ski erg 2 x 500 m
Pushups touching alt shoulder

Sleeting outside, but no accumulation today.

Friday Oct 26, 2018 #

11 AM

Trail Running long 1:42:42 [4] 8.42 mi (12:12 / mi) +220m 11:17 / mi
ahr:137 max:155

Good run around the reservoir. Trails dry, mowed and packed down. Chilly morning for a refreshing run.
42.58 / 15.17 / 44.26
A little slower on the road section today, 9 sec off overall.

Trail Running warm up/down 5:06 [2] 0.22 mi (23:11 / mi) +17m 18:43 / mi
ahr:125 max:129

Wednesday Oct 24, 2018 #

4 PM

Track workout intervals 48:45 intensity: (4:00 @1) + (4:45 @2) + (30:30 @3) + (9:30 @5) 3.54 mi (13:46 / mi) +46m 13:14 / mi
1c

At the high school before going back to work for the evening. Long jumps, spenst, single leg hops on way home.
4 x 400, 2 x 200
2.07, 1.59, 1.56, 1.52, 49, 50

Strength 20:00 [3]
1c

Workout room
Dumbbell presses 20#
Dumbbell deadlifts 30#
Dumbbell rows 30#
Flags 5
Pushups 15
Bulgarian squats 15 each leg

Monday Oct 22, 2018 #

12 PM

Strength (Exercise class) 45:00 [3]
1c

HIIT class. Felt loose after weekend, so this went well. Lot of leg work and jumps
1 PM

Stairway to Heaven hills 1:12:00 intensity: (50:00 @2) + (22:00 @4) 3.35 mi (21:30 / mi) +400m 15:41 / mi
5c

Hills going up, picking sticks off ski trails on way back down.
Work, legs are tired.

Sunday Oct 21, 2018 #

8 AM

Road Running warm up/down 30:00 [3] 2.12 mi (14:09 / mi)

9 AM

O - competition race (US Nationals Long) 1:01:46 [5] 5.91 km (10:27 / km) +168m 9:10 / km

Fun race! Finally connected and ran hard. Forest had lots of light green, but not difficult to run through it. Avoided the small areas of dark green, which were briars.
Ran the trail along east to 1, which I think was a conservative but bad decision. Running SW on the trail to white and then cutting straight S would have avoided climb and been a clear shot, with the marshes to guide you. I think I could have done that 3 min faster.
Aggressive to 2 and had fastest time.
Stopped short at the top of the first ridge and looked for 3 until I took a close look at the map and went down the backside to the smaller hilltop. 2 min lost.
Went a little past 4 and looped around looking for the buried barrel that was the pit. 1 min there.
Straight to 6 and saw Tom leaving.
Then with Tom and Steve to 7, 8 and 9. Fast. All took separate routes to 10. Mine was direct and fast, but Tom just runs faster. Steve got cute and ran trail to no benefit.
A little slow running to 11, but finished ok.
Happy with result, only time this weekend I felt in the hunt. 4th for the day, a min out of 3rd behind Walter. Good to be on a forest map that took some thinking.

Road Running 11:51 [3] 0.7 mi (16:59 / mi) +9m 16:22 / mi


Sunday_Long_Bishop_Lake_Oct_2018_5 Brown B - Splits

Saturday Oct 20, 2018 #

8 AM

Road Running warm up/down 15:00 [3] 1.3 mi (11:32 / mi)

9 AM

O - competition race (Plymouth, IN) 12:59 [5] 1.93 km (6:43 / km) +5m 6:38 / km

Morning sprint US Nationals. Fast, flat around ball fields and fences. Couple rootstocks just into woods. Toughest challenge was several legs straight into the bright sun just coming over the trees. Caused one hesitation going to 8, 30 sec. Otherwise fast, finishing with Steve who started 1 min back. But overall 6th in class, 1:20 back.
11 AM

Road Running 7:42 [3] 0.47 mi (16:16 / mi) +6m 15:39 / mi

O - competition race 20:11 [5] 2.54 km (7:56 / km) +10m 7:47 / km

Eastern part of Centennial Park.
Overshot both 4 & 5, lost 45 sec.
Cut down the bank too soon to 6 and lost 20 sec in the junk. Then maybe a minute fighting thru fallen trees and junk getting to 8.
Rest were okay, running a bit slower than desired.

Saturday_Sprint1_Plymouth_Oct_2018_5 Brown B 1 - Splits

Saturday_Sprint2_Plymouth_Oct_2018_5 Brown B 2 - Splits

Friday Oct 19, 2018 #

Event: 2018 USA Nationals - Sprint Middle Long
 
2 PM

Trail Running warm up/down 20:00 [3] 1.0 mi (20:00 / mi)

Started to rain, added another layer. Maybe too much, but it took awhile to be warm in the race. Think it was still raining, didn’t notice in the woods.
3 PM

O - competition race (US Nationals Middle) 35:10 [4] 3.77 km (9:20 / km) +26m 9:02 / km

Brown B at St Patrick’s Co Pk.
Fumbled the start a little, but not badly. Ok to 2 & 3, then tried some bushwhacking to 4, but got slowed in the green. Then broke out above the letters and cut too far L. Had to double back to the right spot. 3 min there.
Past the buildings to 5, down the slope but no control. Back to mid slope and realized I had to drop over the bank into the green. 1 min.
Ok to 6, ran across the stream rather than detour to the bridge.
Straight lined all the rest. Running thru the woods was fine there.

Friday_Middle_St_Patricks_CP_Oct_2018_5 Brown B - Splits

Wednesday Oct 17, 2018 #

5 AM

Track workout (Newport HS) 45:00 intensity: (37:00 @2) + (8:00 @4) 3.27 mi (13:46 / mi)
1c

Early, high 30's, breezy. Down to the track and some quarters in pitch black. Thought there would be light from nearby neighborhood, but spotty. Had to dodge a few trash barrels. Felt good, just working on an 8 min/mi pace. Started to drizzle and called it a morning.
2.27, 2.10, 1.58, 1.55
5 PM

Road Running 28:00 [3] 2.01 mi (13:56 / mi)

Downtown from hotel into frigid wind from the lake and around waterfront.

Strength 22:00 [3]
1c

Exercise room
Stretches
Dumbbell deadlifts, rows, presses, squats
Bulgarian squats
Flags

Monday Oct 15, 2018 #

9 AM

Trail Running 1:52:10 [3] 8.26 mi (13:35 / mi) +365m 11:56 / mi

Crisp morning for a run, mid 30's. Felt fine, but pace off some, probably due to Saturday's race and yesterdays strength workout.
12 PM

Stretching warm up/down 15:00 [0]

Strength (Exercise class) 40:00 [3]
1c

HIIT with Ashley. Not as intense as last week, glad for that. But worked up a sweat for sure.

Sunday Oct 14, 2018 #

11 AM

Stretching 20:00 [0]

Stretching and rolling by trainer. Felt good even after yesterday's workout.
Easy 500 m ski erg.

Strength (Trainer) 1:05:00 [3]
1c

Plyometrics: ladder drills, long jumps
Leg raises, dumbbell presses (25#), flags, pull downs, sled pulls, sledgehammers, bird dogs cross bench
6 PM

Note

Next door bobcat family mentioned yesterday.
Photo by Randy Bigelow.

C • link 4

Saturday Oct 13, 2018 #

Event: EMPO - Plat-O Traverse
 
11 AM

O - competition race (EMPO Plat-O ) 4:29:00 [4] 21.24 km (12:40 / km) +580m 11:08 / km

Long race Phil organized at Pine Ridge and Grafton Lakes with a trail run in between. Wet forest and muddy trails, early rain. Thoroughly drenched. Lots of rocky ground covered with wet leaves. Quite challenging and never boring. Always had to be paying attention to the map details.

Not an easy course. Messed up early, following the lead group to 3, but not close enough to catch the control. Ended up doubling half way back to 2 and reattacking from a ski trail. Lost 15 min, having run past on the wrong side of some thick brush. Then got very deliberate on my navigation and did well through the end of that map. Even precisely finding 11, which was in a very poorly defined area on the map, although admittedly coming across it 50 m earlier than expected on a long leg.

Then onto the trail run. Kind of a fuzzy trail, marked in some places, but not others. Came to a junction halfway thru and continued past as all previous had been signed. Wrong. Came to a sharp bend and knew I had to go back to the jct. 4 min lost there.

Then onto the Grafton Lakes map, an easy 4 km on the largest scale yet (1:10). Except the leg to 2 went across a deep marsh. Went to the south edge of the map and waded across the muck. Except I never really went across the deep stuff. For the detour I made, I could have run the trail around if the map included the part that showed it went we wanted it to.
Then wasted time looking for 3 in the circle, which should have been easy, but got stuck in a young pine stand. Probably 15 extra min devoured on that control.

After that finished out the course in a straight forward manner. Glad to be in and get the soggy shoes off.

Thanks to Phil and Sue for a lot of planning and organizing.
6 PM

Note

Neighbor sent over trail cam photo showing a family of 4 bobcats on the prowl up our hillside. Pretty neat, but might think twice about night runs this year.

Traverse - Splits

Friday Oct 12, 2018 #

10 AM

Cross Training 1:00:00 [1]

Trimming briars along ski trails, 2 hours. Then 2 hours mowing the edges to mulch up the branches that fell on the trail.
5 PM

Road Running 33:51 [2] 2.04 mi (16:36 / mi) +79m 14:48 / mi

Included some short spenst hops and jumps on the hills.

Wednesday Oct 10, 2018 #

5 PM

Trail Running 1:19:35 [3] 6.11 mi (13:02 / mi) +22m 12:53 / mi

Rail trail for awhile.

Tuesday Oct 9, 2018 #

5 PM

Track workout 56:30 intensity: (48:10 @2) + (8:20 @5) 3.93 mi (14:23 / mi) +42m 13:55 / mi
1c

Run down to the track and then 200's and 400's.
57, 52; 1.58, 1.54, 1.51; 49

Monday Oct 8, 2018 #

11 AM

Road Running 17:02 [3] 1.5 mi (11:21 / mi) +25m 10:48 / mi

Warm up on the rail trail. Out 9.49 / back 7.13.

Strength (Exercise class) 52:00 intensity: (10:00 @0) + (42:00 @4)
1c

Stretch then HIIT workout with Mallory. 3 sets of 9 floor exercises 45 sec on, 15 sec recovery. Then 4 min various planks.

Sunday Oct 7, 2018 #

10 AM

O - competition race (Craftsbury) 1:59:39 [4] 10.4 km (11:31 / km) +333m 9:55 / km

Score-O on Craftsbury trails by Alex and Ed. Nice run and navigating on ski trails and bike trails mapped with a few confusing sections. Got 23 of 24 controls within the 2 hour limit.

Lost 6 min on my 3rd control (141), running by it 10 m off to the side, looking farther across the flat. Then 3-1/2 min at the very end, taking the wrong trail back from 137 and almost getting out to the road before turning back. That 10 min would have given me time for an extra 1 km to get far out 129 and sweep the course. Oh well, fun race in any case.

Trail Running 58:00 [2] 2.3 mi (25:13 / mi) +122m 21:40 / mi

Control pickup.

Saturday Oct 6, 2018 #

9 AM

Strength (Trainer) 1:20:00 intensity: (15:00 @0) + (10:00 @3) + (55:00 @4)
1c

Stretching and rolling
Clamshells with band, leg raises, one leg bridges on ball
Deep squats,dumbbell presses, flags, squats w/50#
Torso twists, pull downs, bar swings against wgt, bird dog on bench
Bulgarian squats on foam pad
11 AM

Trail Running 1:06:51 [2] 3.02 mi (22:08 / mi) +94m 20:11 / mi

Then to track for short speed work. Except that after wgt workout legs had no interest in speed work. So did a lap up around hiking trail at easy pace.
C • other way round works bette... 2

Friday Oct 5, 2018 #

9 AM

Trail Running long 1:42:33 [3] 8.37 mi (12:15 / mi) +228m 11:18 / mi

Nice day, clear 40's. Ran to knock some time off previous outings on this route. Weather cooperated, as did rest yesterday. Better by 15 minutes. Much more interesting to run 8 miles around the reservoir trails than out and back on a dead flat and straight rail trail.
43.18 / 14.12 / 45.03

Wednesday Oct 3, 2018 #

6 AM

Strength 20:00 [3]
1c

Hotel exercise room. Squats, dumbbell rows 30#, deadlift dumbbells 40#, delts, pulldowns, Bulgarian squats, lunges, presses.
6 PM

Trail Running (Newport) 1:46:50 [3] 8.09 mi (13:12 / mi) +33m 13:02 / mi

To Canada and back. Out at dusk, back got very dark.

Tuesday Oct 2, 2018 #

5 PM

Road Running (Newport) 50:48 [3] 3.59 mi (14:09 / mi) +46m 13:36 / mi

Northeast Kingdom. Down to and along the rail trail towards Canada in the rain.

Monday Oct 1, 2018 #

Note

With our dog passed away last year, wildlife has moved in close to the house. Spotting bucks in the driveway, bobcats on the trail camera and other animals is pretty cool. A flock of turkeys has taken up residence as well. Kind of neat to see 15-20 milling around in front of the house picking up gravel for digestion. Or the toms displaying to the hens during mating season. And just the daily parade up thru the field.

Of course there's always a downside: early summer, the entire crop of currants was devoured. More recently, before netting went up, the grapes went poof. Astonishingly, in the 3 days I was gone to Boston, our just about ripe pear crop vanished. These guys got up to the top of a 20' tree and ate or knocked every one down to their buddies. Gone without a trace!

Thanksgiving is coming, and maybe I'll invite a few to join us for dinner.
C • Dog 2
12 PM

Stretching 15:00 [0]

Strength (Exercise class) 50:00 [4]
1c

HIIT workout with Mallory. Tough session. Abs sore from yesterday.
1 PM

Road Running 26:54 [3] 2.01 mi (13:23 / mi) +85m 11:49 / mi

Light rain, gloomy.

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