Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 30 days ending Jun 30, 2018:

	activity	#	time	miles		km		+m		load
	O - competition	5	13:37:00	33.32	(24:31)	53.63	(15:14)	1778		2790.2
	Strength	15	12:43:00						12c	2343.0
	Stairway to Heaven	5	5:25:27	12.78	(25:28)	20.57	(15:49)	1376	21c	878.4
	Road Race	2	3:20:41	17.09	(11:45)	27.5	(7:18)	667		802.7
	Road Running	4	2:36:55	11.01	(14:15)	17.72	(8:51)	201		394.0
	Trail Running	3	2:29:58	6.01	(24:57)	9.67	(15:30)	616		418.9
	O-course Training	1	51:44	2.4	(21:33)	3.86	(13:24)	83		206.9
	Track workout	1	35:00	2.4	(14:35)	3.86	(9:04)	198	1c	85.0
	Total	32	41:39:45	85.01		136.81		4919	34c	7919.2
averages - weight:167lbs

7:57

0:00

» now

Saturday Jun 30, 2018 #

Event: Fahnestock Rogaine

4 PM

O - competition race (Fahnestock) 7:57:50 [3] 24.9 km (19:12 / km) +1010m 15:57 / km

Solo 8 hr rogaine. Very hot and humid. Lost 30 min on A12 just before dusk, which set me behind on the A loop. Neglected to bring headlamp on first loop trying to save weight. That forced me to skip A10 and A15 for a big loss, and then bushwhack 1-1/2 km to the Center using just my iPhone lamp. Stupid mistake.

Controls were challenging but fair, good course split into A and B loops you had to do separately in turn.

Pretty tired from the heat -- much more than after the half marathon 3 weeks ago.

Thursday Jun 28, 2018 #

6 AM

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

Early morning before breakfast.

7 AM

Strength (Rec center) 25:00 [3]

Quick bite at McD and then wgts.
Pullups 2 x 12, pushups 20/10
Smith machine squats 3 x 100#
Heel drops, hamstring extensions
Then shower and finance committee mtg

Wednesday Jun 27, 2018 #

6 PM

Strength 4:00 [3]

Pushups 15/5

Tuesday Jun 26, 2018 #

7 AM

Strength (Exercise class) 1:00:00 [2]

Easy pilates. Core work.

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

More core and arms. Easy on legs, rest for them.
Pullups 8 on straps. Push ups 12/8.

Monday Jun 25, 2018 #

12 PM

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

HIIT interval training mixing strength with cardio. Good workout.
8 pullups off straps.

3 PM

Stairway to Heaven 49:56 [3] 1.95 mi (25:37 / mi) +194m 19:34 / mi
ahr:97 max:137 3c

Beautiful day, cool, dry, breezy. Felt like a run, but turned out I was tired from yesterday and the mid-day workout.
6.36, 5.56, 5.38
Pushups 10/10

Sunday Jun 24, 2018 #

Event: UNO Ahern

10 AM

O - competition race (Ahern St Pk NH) 1:06:40 [4] 4.89 km (13:38 / km) +120m 12:08 / km
ahr:119 max:150

First time on this map, small area, but fun. Humid day.
Lost concentration in a couple places: #5 looked too high too early, 3 min. Coming across to 11 in the woods didn't spot the control in the glare as I scanned out towards the power line and went past it to the mtn bike trails, came back losing 2 min. Finally, looked for 14 at the bottom of the reentrant, despite having checked the clue and seen it was at the top, 1 min. Had the satisfaction of running down Jim Arsenault to the finish, but by then he had gained about 20 min on me.

Saturday Jun 23, 2018 #

Strength 2:00 [3]

Day's pushups 10/10
Rest day. Ditching Stairway to Heaven and moving the rocks uncovered to the trail Feature.

Friday Jun 22, 2018 #

9 AM

Stairway to Heaven hills 1:21:00 3.56 mi (22:45 / mi) +386m 17:01 / mi
ahr:97 max:144 6c

Repeats up the trail through the construction zone. Aiming for 10 @ 5.
5.34, 5.16, 5.11, 5.03, 4.52, 4.56

C • stairway 2

Stairway to Heaven hills 44:45 1.5 mi (29:50 / mi) +106m 24:28 / mi
ahr:103 max:140 1c

Quick break for a drink, but when I resumed I could feel the fatigue settled in my legs and that was it. Oh well, not 10 but a good effort.
Then moseyed around sizing up the trails and flushing a porcupine and a grouse.
5.28

Thursday Jun 21, 2018 #

6 AM

Strength (Exercise class) 42:00 [2]

Low key session, good for loosening up.

Strength 30:00 [3]
1c

Into wgt room. Pull ups 10. Smith machine 10 presses 50#. Ankle straps 100# front and back, 50# side, diagonal skate 30# full range of motion. Push ups 10/10. Heel drops, hamstring extensions.

9 AM

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

One more shot at some floor exercises.

Wednesday Jun 20, 2018 #

10 AM

Trail Running warm up/down 6:17 [2] 0.27 mi (23:15 / mi) +16m 19:37 / mi
ahr:96 max:110

O-course Training 51:44 [4] 3.86 km (13:24 / km) +83m 12:06 / km
ahr:124 max:136

Forest pretty thick in places with summer growth knocking down visibility. Lots of mosquitoes, too. The pale green streamers I had put up in the fall were gone or invisible, so I hesitated at the control spots. Was really unsure of #7, which always gives me trouble, and #10 at the edge of an undefined damp spot on the hillside.

C • Burnt Mt. 2

Trail Running warm up/down 31:26 [2] 1.1 mi (28:35 / mi) +56m 24:41 / mi
ahr:97 max:119

Hit first 2 controls and then #10 to hang pink tape. Had gone to the correct spots earlier, although doubt I ever swung correctly past #7.

Tuesday Jun 19, 2018 #

7 AM

Strength (Exercise class) 1:51:00 [3]
1c

Pilates followed by regular floor exercise class. Tiring on a cumulative basis.
6 pullups off the hanging straps.

Monday Jun 18, 2018 #

12 PM

Strength (Exercise class) 51:00
1c

Noon class with Mallory, always tough, especially today in the 90's and humid, no a/c. Alternating aerobic and strength using body wgt and dumbbells. Drenched in sweat half-way through.

Sunday Jun 17, 2018 #

9 AM

Road Running warm up/down 46:26 [2] 3.19 mi (14:33 / mi) +45m 13:57 / mi
ahr:126 max:162

Checking out course.

Road Race race (Matthews 4 mi) 40:15 [4] 4.0 mi (10:04 / mi) +46m 9:43 / mi
ahr:156 max:176

Race in Lebanon, NH. Rail trail out, back on road and then trail. Gradual climb going out, hill on road at 2.5 mi, then run in. Warm, humid.
Afterwards a bbq with burgers, dogs, ribs. Nice spread.

12 PM

Road Running warm up/down 1:01:29 [3] 4.01 mi (15:20 / mi) +11m 15:12 / mi

Stopped in Springfield on way home for an easy cool down. Then a dip in the pond.

Friday Jun 15, 2018 #

5 PM

Track workout intervals 35:00 2.4 mi (14:35 / mi) +198m 11:36 / mi
ahr:96 max:141 1c

Pacing intervals before 4 mile race on Sunday. Nagging pain in R hip joint, tendon snapping as a couple weeks ago. Probably not best to do track work day after heavy lifting.

On the positive side, spent a couple hours spreading Shurpac on the driveway to renew the surface. This is stage 2 of my escalated counterattack to the zealous chipmunk who persists with his hole in the middle of the driveway. The rodent has clearly stayed up at night watching reruns of Caddy Shack. However, he is doomed to succumb to 44 tons of gravel dumped on his home. Ha!

Thursday Jun 14, 2018 #

9 AM

Strength (Exercise class) 46:00 [3]
1c

5 PM

Strength (Rec center) 50:00 [4] ***
1c

Warmup: skip rope 75
Heavy lifts:
Smith machine squats 3 x 90#
Ankle strap to wgt stack 8x: back 120#, forward 100#, side in 80#, side out 50#
Pull up 8 @ 30# added
Rows 15 @ 15#
Leg extension: 10 x 180, 270, 90
Cool down skip rope 50

Wednesday Jun 13, 2018 #

9 AM

Road Running 30:17 [2] 1.98 mi (15:18 / mi) +90m 13:24 / mi
ahr:110 max:127

Easy run with Ruthie. Then started up the Stiarway, but watch died.

Stairway to Heaven hills 53:00 1.7 mi (31:11 / mi) +292m 20:20 / mi
5c

Switched to old watch with splits, but no gps. Good progress on splits.
--, 5.30, 5.08, 4.45, 4.45
Then a quick swim in the pond.

C • pond 2

Tuesday Jun 12, 2018 #

9 AM

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

Slept well, rested after somewhat easy last week of low training hours, less the weekend workouts. In any case felt better doing this than the past few sessions. Energized by the power workout yesterday.

12 PM

Road Running 18:43 [3] 1.83 mi (10:14 / mi) +55m 9:21 / mi
ahr:129 max:157

Still felt good, moved along okay.

Stairway to Heaven (Kingdom Valley) 24:40 [2] 1.07 mi (23:03 / mi) +85m 18:29 / mi
ahr:76 max:97 1c weight:167lbs

Ran up to set signs for start and finish of hill route. 5:12

Monday Jun 11, 2018 #

6 PM

Strength (Rec center) 32:00 [4]
1c

Power workout. Emphasis on heavy wgt, low reps, moving quickly.
Warm up skip rope x 80
Arms: pull ups 8, 5 w/25# added, 8 no extra
Core: ab roll 10 from toes, 15 w/35# added, 15 no extra
Legs: smith machine squats 10 x 70#, 120#, 140#
Leg presses: 10 x 230#, 280#
Heel drops x 15, hamstring extensions x 5

Sunday Jun 10, 2018 #

9 AM

O - competition race (Boston Sprint Camp) 7:26 [4] 0.95 km (7:49 / km) +14m 7:17 / km

Jamaica Pond qualifier.

O - competition race 8:56 [4] 1.17 km (7:36 / km) +25m 6:52 / km

Heat 1. #3 was behind a bench, but couldn't see it because a very large lady was sitting in front of it.

C • Lady 1

O - competition race 9:33 [4] 1.0 km (9:34 / km) +32m 8:16 / km

Heat 2. Interesting cluster of 2, 3, 4, 5, and 6 around the small brushy hill. Came at 8 from below, which was a mistake.

11 AM

O - competition race 9:09 [4] 1.05 km (8:45 / km) +9m 8:24 / km

Heat 3. Took a fall coming out of 6 and then found the route to 7 blocked by a downed tree and detoured too far R.

O - competition race 8:20 [4] 0.95 km (8:46 / km) +14m 8:11 / km

Heat 4. Still more? Got into some sharp low growth going to 9 and slowed there. Hurt in running shorts. Then detoured around L going to 11 and that probably saved some skin, but cost time.

O - competition race 7:56 [4] 1.06 km (7:28 / km) +13m 7:02 / km

Final Heat 5. Legs getting heavy.
Fun running all the sprints, nice motivation for woods intervals. Good variety of courses spread around a compact area. Tired from yesterday, but okay with that and just worked as hard as I could.

1 PM

Trail Running warm up/down 13:17 [2] 0.46 mi (28:53 / mi) +6m 27:45 / mi

Picked up controls from the last course.

Saturday Jun 9, 2018 #

Event: Hill Farmstead Half

9 AM

Road Race race 2:40:26 [4] 13.09 mi (12:15 / mi) +622m 10:41 / mi

Beautiful day! Temps in the 50's getting up to the 60's, no humidity, clear with scattered clouds, tail wind pushing up the hills. Almost wouldn't want to do it again because it was so good!

Challenging course: 2 miles on ski trails and meadows, 10 miles on dirt roads and 1 mile on pavement. Described as 2,000 ft of climb and 1,500 ft of descent. Every bit of that, and some of the climb was quite steep and long.

Worked the hills hard. 3 gus and sports drink at the aid stations. Hamstring and back got sore, but not close to cramping.

Three aid stations along the way, a medical guy riding along on a bike, and of course lunch and beer at the end.

Friday Jun 8, 2018 #

Event: Boston Sprint Camp

Wednesday Jun 6, 2018 #

5 PM

Trail Running hills 1:38:58 4.18 mi (23:41 / mi) +538m 16:55 / mi

Up in the Northeast Kingdom. Decided to stay at Burke Mountain and get off season rate. Ran the east hiking trail to the summit and then back down on the road and on ski trails. Nice, but damp at the summit and rocks were slippery.

Tuesday Jun 5, 2018 #

3 PM

Stairway to Heaven intervals 1:12:06 [3] 3.0 mi (24:02 / mi) +313m 18:09 / mi
5c

Extended hill segment to add distance and climb. Fairly easy workout after leg wgts yesterday. 5:24

Monday Jun 4, 2018 #

12 PM

Strength (Exercise class) 45:00

Midday high intensity session alternating between 30 sec of cardio and strength with 10 sec between.

Strength (Rec center) 40:00
1c

To the wgt room for more focused work.
Balance: 15 single leg squats on the dynadisk
Pullups 6 with 25# added
Ab roll: 15 w/35# extra
Smith machine squats: 3 sets x 12 @ 90#
Ankle straps to wgt stack: 8 reps @ 80#, 100# leg thrusts, pulls; 60# to each side
Nordic hamstring extensions
Heel drops

Sunday Jun 3, 2018 #

Note

Planned on doing hills today if yesterday's climb was less than 500 m. Exceeded that by a bit, plus went to sleep last night with stone bruise on the ball of my R foot, so gave it a pass. Did some more sculpting at the bottom of Stairway to Heaven ski trail to create a swale to check speed, or to take flight if so inclined.

Saturday Jun 2, 2018 #

Event: EMPO - O-Ringen (Five Maps! Five Races! One Day!)

9 AM

O - competition race (Margaret Burke) 46:12 [4] 3.88 km (11:55 / km) +64m 11:00 / km

First of five o-races for the day. Pretty flat area and open fields, although the trails through the fields have not been mowed this year. So plunging through thigh-high growth, but no briars.

C • Thanks fo making the trek to Berne 2

O - competition race (Camp Pinnacle) 46:49 [4] 3.94 km (11:52 / km) +148m 10:00 / km

Then on to Camp Pinnacle, hardest part of this was finding the staging area. Then off on trails through some pretty green terrain. Tried to short cut to #2 and got caught in slow green. Then wandered the trails to #3 past a portable radar dish and paint ball zone. Down and up some embankments, but all okay.

O - competition race (Cole Hill) 45:45 [4] 3.68 km (12:25 / km) +110m 10:48 / km

Next to Cole Hill after some wandering on the roads. Some straight up climb at the beginning. Open enough for a fair amount off trail.

O - competition race (Switzkill Farm) 44:21 [4] 3.46 km (12:49 / km) +174m 10:15 / km

Mostly running through the open forest with a little bit on trails. Nice venue working around and over the top of the big hill. Fields were tall grass, woods good running.

O - competition race (Foxenkill) 38:03 [4] 2.69 km (14:09 / km) +47m 13:01 / km

Finally, the last race at the local middle/high school. Shorter and should have been quick. But finally getting woozey and wobbley and misread the map right from the start. Looked for the first control on a tree when it was on a power box, and then hesitated on #2 as well. Totally clueless on a 400 m leg to #4, but followed the only herd path through chest high weeds and stumbled on the control well after I thought I had gone past. Remarkably ended up with a good split on the leg. A couple more through varying degrees of green until the go control, which was buried in thick undergrowth right off the end of the school track. Ended up in search mode here and wasted 5 min straggling through the junk. Actually easy to get to from the exit direction, but no clue to this on the map.

Overall a fun and tiring day on a variety of terrain. Good organization by Phil and Sue H-T and a great group of runners.

Friday Jun 1, 2018 #

Note

Slacking, letting body recover some for the 5 EMPO races tomorrow. Also had to work today and pick up more pints of gooey ice cream.

« Earlier | Later »