Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending May 7, 2017:

	activity	#	time	miles		km		+m	load
	O - competition	3	4:25:31	14.85	(17:53)	23.89	(11:07)	1022	1007.2
	Strength	3	1:50:31						397.1
	Trail Running	1	1:20:00	3.9	(20:31)	6.28	(12:45)	226	160.0
	Road Running	3	1:03:16	4.96	(12:45)	7.98	(7:55)	132	123.3
	O-course Training	1	49:12	1.87	(26:22)	3.0	(16:23)	150	98.4
	Stretching	2	35:00						35.0
	Track workout	2	25:36	2.2	(11:38)	3.54	(7:14)	2	68.3
	Total	14	10:29:06	27.77		44.7		1532	1889.3
averages - weight:165lbs

3:26

0:00

» now

Sunday May 7, 2017 #

Event: Billygoat 2017

9 AM

Road Running warm up/down 9:05 [1] 0.47 mi (19:26 / mi) +17m 17:28 / mi
ahr:96 max:111

10 AM

O - competition (Billygoat Pound Ridge) 2:49:34 [4] 16.29 km (10:24 / km) +697m 8:34 / km
ahr:146 max:170

Good physical test, running trails and open hillsides, plus some areas of barberry.

Ok to 4, L on trail to 5, straightline R might have been better. Wrapped around end of cliffs, then got caught in them working over to control. Maybe 5 min lost. Straight to 8, Peggy led thru thick laurel. Trails to 9, then skipped 10, probably a weak choice. Trail to 11, overshot 100m, corrected by JJ (thanks!). That triple then over to 14 (better skip) and straight line to 15, trails and stone walls, with climb mixed in. Out of 15 straight towards 16 onto cliffs (oops) and corrected R. Then on to fork and took R on trail, but slowed by thick barberry at beginning. Lost 3 min to group I had been with who went L. Hard run-in with Dave Ongst for a good finish.

Note: finally got Garmin to transfer data after help from Kenny. Thanks!!

1 PM

O - competition warm up/down 27:26 [2] 1.53 mi (17:54 / mi) +78m 15:27 / mi
ahr:123 max:136

Cool down and then back to Charlie and Ronda's for another fine dinner before heading up home.

Billygoat - Splits

Friday May 5, 2017 #

Note

Recovery and taper, today and tomorrow.

8 PM

Stretching 25:00 [1]

Band stretches arms and legs, light squats w/10#
Heel drops, hamstring extension falls

Thursday May 4, 2017 #

9 AM

Strength (Core and arm class) 45:00 [4]

YETI day 4 still at it. VJ6
Similar to Tuesday. Struggled with moves getting wgt overhead, especially R side -- rotator cuff poor.

5 PM

Track workout warm up/down (GMtnHS) 15:55 [2] 1.1 mi (14:28 / mi)
ahr:112 max:131

Track workout intervals 2:01 [5] 0.27 mi (7:28 / mi) +1m 7:23 / mi
ahr:137 max:151

Easing into track work.

Track workout intervals 1:52 [5] 0.27 mi (6:54 / mi)
ahr:144 max:155

Faster, but legs felt heavy, so decided to quit.

Track workout intervals 1:48 [5] 0.26 mi (6:56 / mi) +1m 6:51 / mi
ahr:146 max:158

Felt pretty good during cool down, so did one more. Never did get the heart rate very high.

6 PM

Track workout warm up/down 4:00 [2] 0.3 mi (13:20 / mi)
ahr:121 max:141

Wednesday May 3, 2017 #

5 PM

Road Running warm up/down 5:53 [3] 0.41 mi (14:13 / mi) +16m 12:42 / mi
ahr:113 max:129

6 PM

O - competition (Mt Tom) 1:08:31 [4] 5.14 km (13:21 / km) +247m 10:45 / km
ahr:129 max:153

Training course set up by Phil, old brown course from years past.
Felt good and started okay, but looked for #3 too soon and was down the hillside from it. Moved up and found it, 2-1/2 min. Then on #5 deflected R just before the control and looped around behind it, finally relocating from the rock face near the trail, 7 min. Rest were fine, flushing a couple deer near #6.

O-course Training 49:12 [2] 1.87 mi (26:22 / mi) +150m 21:06 / mi
ahr:118 max:137

Picked up some controls from the first part of the courses.

Tuesday May 2, 2017 #

Strength (Rec Center) 45:00 [3]
weight:165lbs

YETI day 2
Core & Strength exercise class at the rec center. Lots of swinging weights around with non-existent rotator cuff muscles and some good core variations.
Worthwhile session.

3 PM

Road Running (VT 11) 48:18 [2] 4.08 mi (11:50 / mi) +99m 11:01 / mi

Ran down with Ruthie and then back up to the top of the hill.

Picked at least a quart of shiitake mushrooms off the old logs seeded several years ago. Heavy bloom from all the damp weather this spring. Drying a bunch, but got more fresh ones if anyone's interested.

C • Mushrooms 7

5 PM

Stretching 10:00 [1]

Hamstring and calf extensions

Monday May 1, 2017 #

Note

Year of the Extraordinary Training Initiative: Day 1
Balance of maximum training, recovery and injury prevention

C • ETI 8

12 PM

Trail Running (Earls Trails) 1:20:00 [2] 3.9 mi (20:31 / mi) +226m 17:23 / mi

Around Earl's Trails picking up the rest of the controls. Neglected to bring a map or a compass, but remembered all but #2. Called up a map from Charlie's AP log and saw I had been one trail too low, as suspected.

4 PM

Strength (Rec Center) 20:31 [4]

Upper body workout, heavy end of weight range:
15 pullups on fat pipe
Machines for presses, pecs and delts, bicep and tricep curls
15# dumbbells for presses and skull crushers
Incline crunches with 10#
And some ab/ads just for fun

« Earlier | Later »