Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Aug 5, 2018:

	activity	#	time	miles		km		+m		load
	Strength	5	5:05:00						5c	965.0
	Trail Running	3	3:17:45	14.12	(14:00)	22.72	(8:42)	437		669.4
	Road Running	3	2:16:22	10.13	(13:28)	16.3	(8:22)	293		404.7
	Stretching	4	1:17:00
	Total	12	11:56:07	24.25		39.03		730	5c	2039.1
	[1-5]	10	10:39:07
averages - weight:159lbs

3:13

0:00

» now

Sunday Aug 5, 2018 #

7 AM

Trail Running 1:21:15 [3] 5.31 mi (15:18 / mi) +80m 14:37 / mi

Great Meadow trail to Hemlock trail to wild gardens, back by Statheden path and Grt Meadow to town. Excellent surface, basically flat.

Stretching 25:00 [0]

Rolled legs, stretched quads, piriformis, glutes, calves, groin, ankle rock.
Hamstring single leg bridge, clamshells w/band.
No place for pull ups so did 4 finger tip on door frame.

Saturday Aug 4, 2018 #

6 AM

Strength 35:00 [3]
1c

Hotel exercise room. Not bad. Older machines but adequate. Lunges, squats with 10# dumbbells. Curls, presses. 3 quick pull ups.

5 PM

Road Running (Bar Harbor) 55:00 [3] 4.18 mi (13:09 / mi) +52m 12:40 / mi

From rental house out to Dorr homestead and around the foundation ruins. Back down Main St.

Friday Aug 3, 2018 #

7 AM

Road Running hills 45:05 3.25 mi (13:52 / mi) +166m 11:59 / mi

From the village square to jct High St and Dodge Rd (both class 4). Felt good after no run yesterday, pushed going up and down, running softly down the hills.

From suspension bridge 25.48/16.36

Thursday Aug 2, 2018 #

6 AM

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

Early workout with Corina on arms, legs, core. Twinge in L side from horizontal bicycle hanging from pull up bar last night.

6 PM

Note

Busted off the top of my boulder, reducing its height by a foot. Took more than a few whacks. Effort aided by acquisition of Dewalt rotary hammer which put in 1/2" holes in 30 seconds vs an hour plus with the corded hammer drill.

Wednesday Aug 1, 2018 #

8 AM

Trail Running long 1:43:03 [4] 8.31 mi (12:24 / mi) +337m 11:01 / mi
ahr:136 max:169 weight:159lbs

Early run before it warmed up, but foggy glasses humid. Felt much better than last week and ran at it pretty well.

Abandoned jeep still there, but on the other side of the trail and a hundred yards farther up the hill. Still no plates, windows rolled down.

First time post-run weight has been under 160 in a long time.

3 PM

Strength (Trainer) 1:30:00 [3]
1c

Work with Adam: Sumo deadlifts 15 x 40#, dumbbell press 20 x 15#, deadlift 30# dumbbells x 15, bent row 30# dumbbells x 15, pull ups 10, step ups 15 each leg, battle ropes single leg, clamshells w/band; all x 2 sets

Tuesday Jul 31, 2018 #

Note

Heavy training month in July, despite plans to take it easy: 77 hours vs 45 planned, 152 miles running vs 100. It came off better than expected after a lagging June; turned out I felt much more energy despite the heat and humidity. Not much speed work, need to fix that.

For August I've got a week of running and biking with the family in Maine, which should be good for training. Then a taper for the week of races at NAOC. Hours likely back around 50, mileage down, but intensity up.

7 AM

Stretching (Exercise class) 20:00 [0]

Bunch of yoga type stretches.

8 AM

Strength (Exercise class) 1:25:00 [3]
1c

Two workouts in succession.

6 PM

Note

Finally got the 8th hole in the boulder (plus a 9th that turned out to be on the wrong fracture line). Now just set the shims and wedges, a few whacks, and that's it.

9 PM

Stretching 12:00 [0]

Rolling, long quad, piriformis, glute, calves

Monday Jul 30, 2018 #

10 AM

Trail Running warm up/down 13:27 [1] 0.5 mi (26:53 / mi) +20m 23:57 / mi
ahr:98 max:113

Road Running 21:35 [3] 2.02 mi (10:41 / mi) +56m 9:50 / mi
ahr:110 max:159

Felt good, still fresh at end. Couple days of light loading here.

Road Running warm up/down 14:42 [1] 0.68 mi (21:37 / mi) +19m 19:54 / mi
ahr:108 max:122

Picking trash along in front of the house.

Stretching 20:00 [0]

More before and after HIIT, too.

12 PM

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

HIIT workout alternating cardio and strength. Cooler and less humid today, felt more energy.

« Earlier | Later »