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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Oct 31, 2017:

activity # timemileskm+mload
  Strength18 14:35:28 22438.0
  Road Running13 9:00:09 48.07(11:14) 77.36(6:59) 5601610.2
  Trail Running11 8:42:26 32.38(16:08) 52.11(10:01) 17851634.6
  Stretching36 8:05:00207.0
  Hiking4 5:40:41 11.24(30:19) 18.09(18:50) 826440.7
  Roller skiing5 4:39:16 30.45(9:10) 49.0(5:42) 128787.8
  Bicycling4 2:17:55 17.95(7:41) 28.89(4:46) 407394.4
  O - competition2 1:39:55 4.83(20:40) 7.78(12:51) 12210 /11c90%399.7
  Track workout2 1:11:40 7.26(9:52) 11.68(6:08) 17225.3
  O-course Training1 45:03 2.28(19:46) 3.67(12:17) 93180.2
  Off Trail Running1 42:00 1.9(22:06) 3.06(13:44) 15999.0
  Road Race1 26:27 3.05(8:40) 4.91(5:23) 48105.8
  Total90 57:46:00 159.42 256.56 414710 /11c90%8522.6
  [1-5]57 50:16:00
averages - weight:163.7lbs

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Tuesday Oct 31, 2017 #

6 AM

Stretching 11:00 [0]

Stretch before track workout
7 AM

Track workout intervals 41:40 intensity: (2:40 @2) + (19:00 @3) + (15:00 @4) + (5:00 @5) 5.01 mi (8:19 / mi) +3m 8:18 / mi
ahr:137 max:181

Morning group track work.
Warm up, then 4 sets of 5 min:
2 min 10k pace, 1 min 5k pace, 2 min 10k pace
3 min recovery, then repeat, then
2 min 5k pace, 1 min 10k, 2 min 5k, recovery
then same as first
cool down
3 PM

Roller skiing (High St) 1:05:13 [3] 6.58 mi (9:55 / mi) +4m 9:53 / mi

Windy. Short section of good pavement with steeper hills at either end. Sticks and pine cone on the road. Not a great workout, but hit my modest target for the month.
7 PM

Stretching 11:00 [0]

Monday Oct 30, 2017 #

6 AM

Stretching 13:00 [0]

Hip and hamstring stretches, knee thrust single leg glute bridges
1 PM

Road Running 20:15 [3] 1.96 mi (10:18 / mi) +90m 9:01 / mi
ahr:142 max:157

Nice brisk run with Ruthie. Rain gone, maybe clouds will follow.
6 PM

Strength (Rec Center) 1:15:00 intensity: (10:00 @0) + (1:05:00 @3)

Stretching plus supermans, lunges, squats
Then group exercise session chest and shoulders, step ups with 15# dumbbells, pullups 10/6, pull downs, plank
Jump squats w/10# dumbbells

Sunday Oct 29, 2017 #

9 AM

Road Running tempo 1:14:00 intensity: (30:00 @2) + (26:00 @3) + (18:00 @4) 6.03 mi (12:16 / mi) +31m 12:05 / mi
ahr:124 max:157

Rainy day. Avoided most of the showers.
Ran miles of tempo pace going out and coming back, 8.52/9.22.
11 AM

Strength (Rec center) 21:44 [3] +1m
ahr:98 max:138

Balance, ski erg 500 m
Elastic bands on ankles for drive drive forward, legs to sides
Shoulder shrugs with light wgts
10 pull ups
9 PM

Stretching 15:00 [0]

Stretches plus dead bugs, single leg glute bridges, birddogs

Saturday Oct 28, 2017 #

Event: WCOC Simsbury Town Forest
 
7 AM

Stretching 11:00 [0]

Morning stretches.
8 AM

Road Running warm up/down 7:28 [2] 0.45 mi (16:29 / mi) +2m 16:16 / mi
ahr:133 max:151

Road Race race (Chester Elementary 5K) 26:27 [4] 3.05 mi (8:40 / mi) +48m 8:16 / mi
ahr:164 max:182

Local fundraiser for new playground. Slowed on the hill on Church St, otherwise ran okay. Still looking to knock a couple minutes off this distance.

Ruthie did it in 30:10, which is great. She's definitely headed for sub-30.
9 AM

Trail Running warm up/down 43:31 [2] 2.03 mi (21:28 / mi) +179m 16:51 / mi
ahr:99 max:133

An immediate cool down around the school, then on the trails at home. Some hill strides, then up to the Tea House and some bushwacking along the upper property line.

Friday Oct 27, 2017 #

7 AM

Stretching 11:00 [0]

11 AM

Hiking (Craftsbury) 2:00:00 [1] 3.0 mi (40:00 / mi) +449m 27:18 / mi

Mapping
10 PM

Stretching 10:00 [0]

Thursday Oct 26, 2017 #

7 AM

Track workout intervals 30:00 intensity: (24:00 @2) + (6:00 @5) 2.25 mi (13:20 / mi) +14m 13:05 / mi
ahr:124 max:189

Track in the rain. Group training scheduled, but no one else showed up. Oh well, just like orienteering sometimes. Delightfully miserable.
6 X 200
Negative splits: 1.07, 54, 49, 46, 45, 44
Okay for running in rain gear.
C • long live ap speedwork! you... 2
C • Delightfully miserable 1
3 PM

Hiking (Craftsbury) 1:20:41 [1] 2.08 mi (38:48 / mi) +79m 34:42 / mi

Hiking new secondary trails
5 PM

Strength (Masters Group) 1:15:00 [3]

4 sets pushups, supermans, lunges, squats, step ups
5 x 3 min ski erg

Wednesday Oct 25, 2017 #

7 AM

Stretching 11:00 [0]

1 PM

Road Running 22:59 [3] 1.92 mi (11:59 / mi) +61m 10:54 / mi

Nice run with Ruthie. She pushed the whole way and carried speed down the final hill where she usually lets up. Hard core!

Tuesday Oct 24, 2017 #

7 AM

Stretching 10:00 [0]
weight:163lbs

Sore this morning, maybe a little dehydrated.
3 PM

Road Running warm up/down 17:16 [2] 1.02 mi (16:55 / mi) +81m 13:34 / mi

Warm up on hill behind Rec Center.
4 PM

Strength (Rec Center) 1:04:00 intensity: (14:00 @0) + (40:00 @3) + (10:00 @4)

Stretches, then bosu balance
Ab/ad machine
Leg presses 180# double and single legs, toe presses double and a few single
Dumbbell rows
Ski erg 500 m 2:10
Per PT into some ballistic exercises:
High steps, hops
Step jumps, low height front and side
Side jumps onto step
Side hops
Squat jumps, then plus 10# dumbbells
Jump rope
Then 10 pull ups fat bar

Monday Oct 23, 2017 #

7 AM

Stretching 13:00 [0]

Stretches plus squats and lunges
2 PM

Off Trail Running (Kingdom Valley) 42:00 intensity: (27:00 @2) + (15:00 @3) 1.9 mi (22:06 / mi) +159m 17:33 / mi
ahr:96 max:121

Woods intervals thru the open forest on the hilltop. Intervals of about 1 min to speed up forest running.
5 PM

Road Running warm up/down 35:06 [2] 2.26 mi (15:33 / mi) +2m 15:30 / mi

Stretching (Exercise class) 1:10:00 intensity: (10:00 @0) + (50:00 @3) + (10:00 @4)

Stretching, then lifting and machines. Biceps and triceps.
Afterwards:
Squat jumps x 20
Pull-ups x 10
Ab roll x 30

Sunday Oct 22, 2017 #

7 AM

Stretching 10:00 [0]

12 PM

Bicycling 19:23 [2] 3.41 mi (5:41 / mi) +26m 5:33 / mi
ahr:88 max:114

Down to Chester to run.

Trail Running long 1:46:25 intensity: (46:25 @3) + (1:00:00 @4) 8.26 mi (12:53 / mi) +372m 11:18 / mi
ahr:134 max:150

Thought this could be a good day for a run, but cycling down took the edge off my legs and they felt dull. Okay going up the hills, couldn't cut loose coming down. Faded the last couple miles.
C • Looks like a nice run! 2
2 PM

Bicycling 21:42 [3] 3.14 mi (6:55 / mi) +81m 6:24 / mi
ahr:119 max:140

Getting back home. Legs beat.
9 PM

Stretching 10:00 [0]

Saturday Oct 21, 2017 #

5 AM

Stretching 10:00 [0]
weight:164lbs

6 AM

Road Running 45:21 intensity: (25:21 @3) + (20:00 @4) 5.0 mi (9:04 / mi) +31m 8:54 / mi
ahr:134 max:171

Harder early morning group run. Separated early with another runner.
Aiming for sub-9 min miles and just about there.
7 AM

Strength 11:06 [3] +1m
ahr:120 max:127

2 x 500 m skierg
20 x squat jumps for fast twitch muscles
2 PM

Strength 1:00:00 [2]

Couple hours of swinging the sickle trimmer on the upper ski trails. Hacked my way up thru the briars on Dan's Dive for the first time this year.

Friday Oct 20, 2017 #

7 AM

Stretching 9:00 [0]

2 PM

Roller skiing 49:59 [2] 5.41 mi (9:14 / mi) +15m 9:10 / mi
ahr:109 max:130

Gusty wind, Easy pace.
9 PM

Stretching 12:00 [0]

Stretches plus heel drops

Thursday Oct 19, 2017 #

7 AM

Stretching 8:00 [0]

9 AM

Strength (Exercise class) 45:00 [3]

10 pull-ups and regular class
1 PM

Trail Running warm up/down 4:22 [2] 0.3 mi (14:33 / mi)

O-course Training 45:03 [4] 3.67 km (12:17 / km) +93m 10:54 / km
ahr:137 max:153

Reran Brown X from Sunday. Much improvement. Corrected my error on #7, ran down the brook and turned right at the cut to the control location, making the leg 15 min faster. Was almost 2 min slower on the first long leg to #3, just not hammering the trail run as hard, but matched my FTD on the other long leg to 10. Also picked up time on other legs, but not all.

Overall, the 45 min run seems to have beaten the course best by 3+ min.
C • Nice 2

Trail Running warm up/down 19:11 [2] 1.21 mi (15:51 / mi)

5 PM

Trail Running warm up/down 7:59 [3] 0.49 mi (16:12 / mi) +5m 15:42 / mi

Off to Craftsbury for more.

Strength (Masters Group) 50:00 [3]

Mix of body exercises:
50 dips
50 push-ups
50 sit-ups
40 superman
200 squats
300 lunges
30 dead bugs
11 pull-ups

Sunday - Brown X - Splits

Wednesday Oct 18, 2017 #

7 AM

Stretching 17:00 [0]

Stretches plus squats and lunges
8 PM

Stretching 10:00 [0]

Tuesday Oct 17, 2017 #

9 AM

Strength (Exercise class) 45:00 [3]

1 PM

Trail Running long 2:37:14 [4] 9.62 mi (16:21 / mi) +553m 13:52 / mi

Got an okay from PT this morning for more aggressive training: explosive jumps, hill sprints, steps jumps. So figured my favorite trail run was in order.
Hard run on the AT to Griffith Lake and back on the forest service road. Working on the uphills. Cut loose coming down the road and hit the hamstring hard. Right leg pretty achy.
Surprised and pleased the run was 40 sec faster than my best previous time last year.
5 PM

Stretching 19:00 [0]

Hips and legs. Heel drops. Then ice.

Monday Oct 16, 2017 #

7 AM

Stretching 12:00 [0]

Stretches, squats, lunges
10 AM

Bicycling 1:11:50 [3] 9.85 mi (7:17 / mi) +216m 6:50 / mi

Around Pleasant Valley loop with Ruthie.
1 PM

Roller skiing 56:15 [3] 6.17 mi (9:07 / mi) +45m 8:55 / mi

Windy. Legs tired for this. Road sections are cracked and tricky. Need to find a better spot.
5 PM

Stretching warm up/down (Rec center) 21:00 intensity: (12:00 @0) + (5:00 @1) + (4:00 @3)

Standard 7 hip and leg stretches x 4 times each. Then ski erg warm up and balance work. 10 pull ups.
6 PM

Strength (Rec center) 50:00 [3]

Followed by exercise class. Legs and ab work, squats, lunges, machines. Can't stay tired forever. Ab wheel x 20.

Sunday Oct 15, 2017 #

6 AM

Stretching 10:00 [0]

9 AM

Trail Running warm up/down 20:15 [2] 1.03 mi (19:43 / mi) +46m 17:18 / mi

Warmup with a few pickups after squats and lunges.

O - competition race (Boulder Dash) 1:00:14 [4] 4.68 km (12:53 / km) +122m 11:23 / km

Brown X day 2.

Slow to get into map, looked for #1 a little early and then realized I had to be past the stream. Good on the lo0ng leg to #3, took the trail to the south and then cut across the last 250 m. Missed a little right on #4 and #6.

Saved the big error for #7. Used the big trail to cut north 75 m before going in, that dropped me too far down the hillside. Looked and then relocated once up towards the trail to the east, but had looked low. Looped around below it until I ultimately hit #8 and cut back up, again looking low. Mistakes were not going straight for it to begin with, and forgetting the 1:7.5 scale flattens the contours -- I was looking at the bottom of the hill and not half-way up it. Also hadn't paid enough attention to the details on the way in. It all cost me 15 minutes and blew the day.

The next 5 controls to the end were very fast, but you can't make up that kind of loss. 9th on the course today, kept the win for the weekend on M-65.

Despite the sloppy goof, felt positive about the races. Pulled off some fast running in the woods. Showed a number of really good legs and had a great day Saturday. Starting to find some fast twitch muscle cells.
11 AM

Trail Running warm up/down 19:21 [2] 1.13 mi (17:11 / mi) +47m 15:13 / mi

8 PM

Stretching 10:00 [0]


Sunday - Brown X - Splits

Saturday Oct 14, 2017 #

6 AM

Stretching 11:00 [0]

4 sets stretches
9 AM

Trail Running warm up/down 30:00 [2] 2.0 mi (15:00 / mi) +116m 12:43 / mi
ahr:117 max:168

10 AM

O - competition race (Burnt Mtn Boulder Dash) 39:41 [4] *** 3.1 km (12:48 / km)
max:168 spiked:10/11c

Brown X day 1. Good clean, hard run. Read terrain and features well. Started easy and sped up as I went along. Straight line except took the trail route to 4. Slipped to the left on 9 and ended up lost amongst cliff faces and knolls. Knew my distance from pace count and spotted my position relative to the curve in the road ahead. Determined I was a little west of the control and jogged 50 m over to the location. Lost 2-1/2 minutes.

Came out with the best time on course by about 5 min.
1 PM

Hiking (Tomasso Forest) 1:40:00 [2] 4.06 mi (24:38 / mi) +298m 20:03 / mi

Back to Chester and off to a potential conservation acquisition. Led a group around some of the trails as a photographer shot video of us and the terrain. Could be nice O venue in the future.
10 PM

Stretching 10:00 [0]


Saturday - BrownX - Splits

Friday Oct 13, 2017 #

Event: UNO Boulder Dash
 

Note

Rest day.
Temp in the high 20's last night, frost on grass. Picked the Seyval this morning as it's done getting ripe and the yellow jackets are after it. Not as much as last year, but sugar content is higher.

Thursday Oct 12, 2017 #

9 AM

Strength (Exercise class) 45:00 [2]

Stretching and lots of squats (200) and lunges (100). Ab work.
10 AM

Road Running 24:57 [3] 2.25 mi (11:05 / mi)

Warm up and then 2 x 400 intervals at moderate pace (2.07, 1.51). Easy run back with speed play along the way.

Wednesday Oct 11, 2017 #

6 AM

Stretching 11:00 [0]

3 PM

Roller skiing 1:04:00 [3] 7.17 mi (8:55 / mi) +37m 8:47 / mi
ahr:112 max:141

Working on knee flex and more push from both legs.
5 PM

Stretching 18:00 [0]

Leg and hip stretches. Easy squats and lunges for deeper knee flex.

Tuesday Oct 10, 2017 #

9 AM

Strength (Exercise class) 50:00 [3]

10 pull ups, then regular class with ab focus.
11 AM

Road Running 1:16:27 [2] 6.0 mi (12:45 / mi) +104m 12:06 / mi

Legs tired and hamstring/glute sore, took it easy.

Monday Oct 9, 2017 #

7 AM

Stretching 10:00 [0]

5 PM

Stretching 10:00 [0]

6 PM

Strength 1:15:00 [3]

Warm up. 2 x 500m ski erg
Then exercise class, mostly back work.

Sunday Oct 8, 2017 #

9 AM

Trail Running warm up/down 13:10 [2] 0.78 mi (16:50 / mi)
ahr:106 max:119

Over to biathlon range.

Trail Running hills 43:16 intensity: (18:16 @3) + (25:00 @5) 2.85 mi (15:11 / mi) +317m 11:17 / mi
ahr:144 max:163

Running up Elinors Hill by the shooting range. 5 x 5 minute repeats with poles. Then 3 short sprints flat out.
10 AM

Hiking warm up/down 40:00 [1] 2.1 mi (19:03 / mi)

Staggered to the lodge for a shower and change, then back to help with the biathlon race R/T. Totally beat.
9 PM

Note

Harvested the La Crescent today, several weeks later than last year to significantly increase the sugar content and drop the acidity. That was at the cost of letting many of the grapes over ripen and drop off the cluster. So yield was down by half, enough for 2 gallons, but I anticipate the product will be better. Still have Seyval on the vines waiting for more sunshine.

Saturday Oct 7, 2017 #

Note

Into YETI month 6 and feeling better. Past a bummer summer with strained glute and no speed nor hill strength. Helped a lot by PT and ultrasound plus hip flexor stretching twice a day. Training with 2 exercise groups and running with another. Got speed coming along. Boosted training hours by quite a bit last month.

Using Kenny's Trimp tracking to evaluate fitness, fatigue and freshness. This is empirical, so still dialing the factors and evaluation.

Nice to have the time to train as much as I want, and generally when I want.
7 AM

Road Running long 1:09:20 [4] 7.36 mi (9:25 / mi) +61m 9:11 / mi
ahr:130 max:178

Group run. Pushed at beginning to stay with a faster pack. Got dropped at bridge and then by river where glasses steamed up in the humidity. Picked it up on the way back. Happy with run.
2 PM

Stretching 11:00 [0]

Legs sore from morning run and walking on the timber cruise. Calves, hip flexors, hamstrings, glutes
3 PM

Bicycling (Kingdom Valley) 25:00 [3] 1.55 mi (16:08 / mi) +84m 13:48 / mi

On the ski trails in the Pines and up to the Lollipop, down thru the Glade.

Friday Oct 6, 2017 #

10 AM

Strength 45:00 intensity: (10:00 @0) + (10:00 @2) + (15:00 @3) + (10:00 @4)

PT and the to the rec center for stretching and exercise. Therapist okayed some explosive leg work to liven up fast twitch muscles, hence:

Jump rope x 50, lousy rope kept tangling
Squat jumps x 15, 2 sets
Leg extensions, fast up, slow down -- 250# x 8, then 160# x 12
Step ups x 44
Bosu ball balance
Skierg easy 500 m
Straight leg back leg lift
Dead lifts empty bar
4 PM

Road Running 21:39 [3] 2.02 mi (10:45 / mi) +68m 9:43 / mi
weight:164lbs

Short run at fair speed. Long run early tomorrow morning before going on a timber tour.
9 PM

Stretching 12:00 [0]

Hip flexors, legs, usual stretches

Thursday Oct 5, 2017 #

9 AM

Strength (Exercise class) 45:00 [3]

Floor exercises -- arms, core
15 pull-ups
5 PM

Trail Running warm up/down (Craftsbury) 7:25 intensity: (2:20 @2) + (2:35 @3) + (2:30 @4) 0.63 mi (11:46 / mi) +18m 10:49 / mi

Strength 55:00 [3]

Ski erg 1 x 500 m, 2 x 600 m -- 2:24, 2:14, 2:01 pace
4 sets of stepups, situps, swimmers, pullups (10, 9, 9, 8), pushups, squats, v-ups

Wednesday Oct 4, 2017 #

6 PM

Roller skiing 43:49 [3] 5.11 mi (8:34 / mi) +27m 8:26 / mi
ahr:122 max:146

2 laps on the rail trail.

Stretching 10:00 [0]

Leg and hip stretches

Tuesday Oct 3, 2017 #

3 PM

Trail Running (Kingdom Valley) 50:17 [2] 2.06 mi (24:27 / mi) +132m 20:23 / mi
ahr:92 max:115

Low energy run around the trails. Planned a warmup then short hill intervals, but never got that going. Nice tour and an easy run.
4 PM

Strength 8:38 [4]
ahr:93 max:112

PT this morning suggested some squat jumps for working on the fast twitch muscles, as well as the hill intervals. Today was not the day for hills, so did a dozen squat jumps after 3 sets of 50 jump ropes. That gets you working!
5 PM

Stretching 14:00 [0]

Leg and hip stretches. Added straight back leg lifts for glute strengthening.

Monday Oct 2, 2017 #

5 PM

Road Running intervals 28:21 intensity: (18:21 @2) + (10:00 @4) 2.4 mi (11:49 / mi) +13m 11:37 / mi
ahr:132 max:157

Squats and lunges, then easy warmup. Ten 60 sec pickups along the trail with 60 sec easy run recoveries.
6 PM

Strength (Exercise class) 55:00 [3]

Warmup 500 m on Skierg. Then group workout on arms, core, legs.
8 PM

Stretching 10:00 [0]

Quick set of hip flexor stretching

Sunday Oct 1, 2017 #

Event: Hudson Highlander 2017
 
6 AM

Road Running long 1:37:00 intensity: (40:00 @3) + (57:00 @4) 9.4 mi (10:19 / mi) +16m 10:16 / mi
ahr:149 max:171

Early run with group in temps just over freezing. Pushed to keep up and ran at a faster pace than usual. Frustrated by humidity fogging up glasses and watch battery going kaput. But a good run, first this season starting in the dark.

Freshness low, but feel good => weather!
8 AM

Stretching 14:00 [0]

4 reps hip flexors, hamstrings, glutes
15 heel drops for the calves

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