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

Training Log Archive: kensr

In the 7 days ending Jul 29, 2018:

activity # timemileskm+mload
  Trail Running2 6:39:42 20.71(19:18) 33.33(12:00) 12291199.1
  Strength6 5:20:004c960.0
  Stretching6 1:49:00
  Road Running2 1:33:21 6.54(14:16) 10.53(8:52) 64226.9
  Stairway to Heaven 1 1:25:00 3.75(22:40) 6.03(14:05) 4356c255.0
  Bicycling2 1:24:55 8.48 13.65 175254.7
  Track workout1 32:15 2.05(15:44) 3.3(9:47) 51c96.8
  Off Trail Running1 13:17 0.53(25:04) 0.85(15:34) 2926.6
  Total17 18:57:30 42.06 67.69 193611c3019.0
  [1-5]12 17:08:29
averages - weight:163lbs

«»
4:58
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 29, 2018 #

11 AM

Road Running warm up/down 8:20 [2] 0.43 mi (19:23 / mi) +9m 18:13 / mi
ahr:75 max:94

Road Running (Surry State Park NH) 40:10 [3] 3.11 mi (12:55 / mi) +30m 12:32 / mi
ahr:116 max:125

Checking out the route for a 5k race and triathlon next year.

Bicycling 1 [0]

Drove route for the bike part of the triathlon.
9 PM

Stretching 12:00 [0]

Ankles, calves, quads, glutes

Saturday Jul 28, 2018 #

9 AM

Stretching 20:00 [0]

10 AM

Strength (Trainer) 1:20:00 [3]

Training session with Adam after stretching. Lots of arm and leg work: rows with 30#, dumbbell squats 40#, presses 20#, pull ups with leg bicycles, rope, step ups. Two sets of everything. Arms toast at end.
11 AM

Track workout (Springfield HS) 32:15 [3] 2.05 mi (15:44 / mi) +5m 15:37 / mi
1c

Then up to the track. Not too smart, as I was quite tired. Did a couple 200's and cashed it in.
1.06, 1.00, 59
2 PM

Bicycling 1:24:54 [3] 8.48 mi (10:01 / mi) +175m 9:25 / mi

Around the flood control reservoir with Ruthie. Got hit by a downpour 3/4 way thru, but thunderstorm slipped by around us. Road in the wash for awhile and ended up quite muddy. Nice outing in prep for Maine.

Friday Jul 27, 2018 #

8 AM

Trail Running long (AT Woodstock) 4:42:21 [3] 12.26 mi (23:02 / mi) +1025m 18:17 / mi
ahr:97 max:138

Trail run up to the Lookout on the AT. My notes said this was a 1,900' climb, but it turned out to be 1025 m. Lots of up. All on a smooth trail, but very humid and rocks were slippery. A great view from the top of the cabin in all directions.

Some improvisation on this trip. Had to poop about an hour in, but no TP. On another hour to a lean-to, but nothing in its outhouse. Oh well, didn't need the first half of my trail map any more. Then later on my thighs were getting chafed from the humidity (not a Bricker rash, thank goodness). Some banana skin oil from lunch seemed to work ok for that.

Got back to the car just ahead of a thunder storm. Good run. Then a magnesium sulfate soak.

4:33 without the side trip to the Wintturi shelter. Hour faster 13 years ago.
C • nice training 9
C • Improvisation 2
9 PM

Stretching 16:00 [0]

Thursday Jul 26, 2018 #

6 AM

Strength (Exercise class) 45:00 [3]
1c weight:163lbs

Early workout.
9 AM

Strength (Exercise class) 45:00 [3]

Then to hardware store to order some culvert, and back for more.
11 AM

Stairway to Heaven hills 1:25:00 [3] 3.75 mi (22:40 / mi) +435m 16:40 / mi
6c

Boy, messed up timing that workout. Skipped two intervals after I hit "stop" instead of "lap". Anyway, know approximate time by perceived effort and speed. They were the first two warm up intervals. Ended up going okay despite the warm, dripping humidity.
7.00, 6.00, 5.19, 4.49, 4.36, 4.40

Trainer yesterday was talking about magnesium oil rubbed on skin to speed recovery. Seemed flaky but did some internet research to determine the real truth. Might work, but legitimate doctors aren't about to endorse it. An alternate is a bath in a magnesium sulphate solution. That was worth a try. After the second exercise session stopped by the Rite Aid and got 6# of the stuff, also called Epsom salt. Soaked in the tub after the hill workout; will see if I feel sprightly this afternoon.
C • Salting the body 2

Wednesday Jul 25, 2018 #

8 AM

Trail Running 1:57:21 [3] 8.45 mi (13:53 / mi) +204m 12:55 / mi

Wed run around the reservoir. Warm, humid, muggy but run felt okay and kept pushing along at a steady pace.
49.38 / 18.07 / 49.34

Off Trail Running warm up/down 13:17 [2] 0.53 mi (25:04 / mi) +29m 21:26 / mi

Cool down thru the underbrush.
3 PM

Stretching (Trainer) 30:00 [0]

Leg stretches with Adam.

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

Then into strength work. Rows, pushups, squats, Bulgarian squats, torso torques, plank on ball, side planks; 2 sets of all.
Warmup before everything on skierg 2 x 500 m @ 2:12, 2:05

Tuesday Jul 24, 2018 #

7 AM

Stretching 15:00 [0]

Morning leg stretches. Better today, really easy on the rolling.
9 AM

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

Good energy, included some extra jumps.
No run today, resting leg for something tomorrow.

Monday Jul 23, 2018 #

11 AM

Stretching 16:00 [0]

Calf and quad roll, light pressure; stretch long quad, piriformis, glutes; standing calf/achilles; groin stretch; heel drops.
R quad sore last night and stiff, like when L calcified 2 years ago; seems better today.
12 PM

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

HIIT class with 15 sec cardio (burbees, high jumps, jumping jack) alternating with 15 sec strength (planks, bicycles, leg ups) and 15 sec recovery.

Road Running 44:51 [2] 3.0 mi (14:57 / mi) +25m 14:34 / mi

Rail trail afterwards in light rain to cool down. R leg stiff.

« Earlier | Later »