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Training Log Archive: kensr

In the 31 days ending Aug 31, 2018:

activity # timemileskm+mload
  Trail Running17 22:58:41 81.63(16:53) 131.37(10:30) 27574094.6
  Strength12 10:00:0012c1845.0
  Hiking5 8:45:00 17.67(29:43) 28.43(18:28) 411845.0
  Cross Training4 7:00:00420.0
  O - competition8 5:46:08 18.18(19:03) 29.25(11:50) 3541467.5
  Stretching10 4:00:0030.0
  Bicycling2 3:47:37 31.11(7:19) 50.07(4:33) 522682.8
  Road Running3 2:45:24 13.44(12:18) 21.63(7:39) 309521.2
  Track workout1 19:10 1.48(12:57) 2.38(8:03)1c47.8
  Total53 65:22:00 163.5 263.13 435313c9954.0
  [1-5]47 61:37:00
averages - weight:160lbs

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Friday Aug 31, 2018 #

6 AM

Cross Training 2:00:00 [1]

Ten hours on the boom lift today, major inroads into the clapboard siding. Had to make a run to Home Depot to pick up another 2 bundles of 16 footers as I had been a bit optimistic on the original calcs.
Now if I could only stop the room from bouncing up and down every time I close my eyes. At least this time I haven't gotten seasick from the swaying at full extension.

Thursday Aug 30, 2018 #

Cross Training 1:00:00 [1]

Almost ready for the clapboard siding.
5 PM

Trail Running (Town Forest) 1:31:22 [3] 4.01 mi (22:47 / mi) +397m 17:26 / mi

Did both the Lost Mine and Butternut Hill loops to check trail conditions. Paused to take photos of a couple trees down, but mostly found trails in good shape.

Wednesday Aug 29, 2018 #

7 AM

Cross Training 2:00:00 [1]

More today. Insulation board, sealing, another window.
12 PM

Strength (Exercise class) 45:00 [4]
1c

Break for noon HIIT class. Steamy in room, lots of sweat.
3 PM

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

Wgts with Adam: sumo squats 40#, dumbbell presses 15#, Romanian deadlifts 30#, rows 30#, pull ups 10, battle ropes one leg, step ups; 2 sets
Plyometrics: squat jumps, ladder drills, 1 leg hops, skaters

Tuesday Aug 28, 2018 #

9 AM

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

Plus 5 fingertip pullups on the door frame.
1 PM

Cross Training (Construction) 2:00:00 [1]

Working on siding all day. Insulation board up, sealed, new window for half the job.

Monday Aug 27, 2018 #

11 AM

Track workout 19:10 intensity: (16:00 @2) + (3:10 @5) 1.48 mi (12:57 / mi)
1c

Intensity week. To track for 4 x 200. Was planning on more, but forgot watch and had to go back for it.
56, 50, 45, 44

Strength (Exercise class) 45:00 [4]
1c

HIIT workout: cardio, strength, strength in 30 sec rotations with 10 sec between each interval
2 PM

Note

Then off to Home Depot to pick up a boom lift for the week: new siding, windows, tree lopping.

Saturday Aug 25, 2018 #

1 PM

Hiking 2:00:00 [1] 6.02 km (19:56 / km)

Hike with crew to mountain overlooking Fish Lake. Nice easy climb. Threat of rain but just cloudy.

Friday Aug 24, 2018 #

8 AM

Stretching 15:00 [0]

10 AM

Trail Running warm up/down 30:00 [3] 2.2 km (13:38 / km)

O - competition race (COC Middle) 30:50 [5] 2.77 km (11:08 / km) +87m 9:38 / km

Again on a section of the Hidden Lakes map. Not happy with my starts this week, so ran hard right from the beginning. Spent enough time to figure out whether the circled topo lines were for a hole or hill, got the bearing and distance and took off. Banged off the first 9 controls, which were wrapped in a cluster. Then over the ridge to 10 and a couple flat controls to the finish.

Hammered the whole way, and a good time, but looks like I could have shaved 2 minutes by going around the ridge rather than over. That would have been enough for 1st. Still got 3rd out of 40! Clearly the best race of the week.
2 PM

O - competition 31:38 [3] 1.72 mi (18:25 / mi) +87m 15:55 / mi


COC Middle - C-7a - Splits

Thursday Aug 23, 2018 #

7 AM

Stretching 15:00 [0]

12 PM

Trail Running warm up/down 18:00 [2] 1.2 mi (15:00 / mi)

O - competition race (Canadian Champs Long) 1:04:58 [5] **** 5.52 km (11:46 / km)

Hidden Lakes. Technical terrain but route crossed trails several times and made nav much easier. Even so, tricky with kettles and depressions. Took a long trail run and missed noting a trail junction, which left me confused but ultimately in the right spot.
A few nav hesitations early on and bad route choice to 8 which cost me a minute. Pushed hard on the trail runs we had and muscled thru the brush. Felt good the whole time. Today ended up 8th out of 45.

COC Long - C-7a - Splits

Wednesday Aug 22, 2018 #

12 PM

Stretching 20:00 [0]

Stretching and some strength mixed in. On the bluff overlooking the Yukon River. Finished and looked over to the next bench 80’ away to see a bald eagle perched upon it observing my exercise. Quite content to survey the river valley as Greg and I came back and shot some photos.
2 PM

Hiking 1:05:00 [1] 4.0 km (16:15 / km)

Down across the suspension bridge over Miles Canyon and up along the far side of the Yukon.

Tuesday Aug 21, 2018 #

10 AM

Trail Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

11 AM

O - competition race (Carcross Desert sprint) 16:51 [4] *** 2.03 km (8:19 / km) +18m 7:57 / km

NAOC Sprint day. First 11 controls around the town streets, houses and railroad crossings. Then into the woods for depressions and little hills. No problems with the course, was really careful reading control numbers which probably slowed me down some
2 PM

O - competition race (HPP Fundraiser) 39:34 [4] ***** 3.6 km (10:59 / km)

Score format where I could skip 5 out of 19 controls due to age bracket. Good plan, but looped around looking for 12 in a thick depression, when in fact I reversed the contours and it was 10 m away on a small bluff. Lost 5 min and had to skip and go to 14. That meant I had to swing back and get 16 a little later, which was well out of my way for another 4 min. Fun race, but challenged by the intricate complexity.

NAOC Sprint - C-4b - Splits

Monday Aug 20, 2018 #

8 AM

Stretching 15:00 [0]

10 AM

Trail Running warm up/down 7:30 [2] 0.6 km (12:30 / km)

O - competition race (Yukon NAOC Relay) 18:50 [5] ** 2.03 km (9:17 / km)

Advanced club relay with Mitch Collingsworth and Greg at biathlon center. Course on and off ski trails and in open forest. Controls intermingled with 3-D archery targets of various animals including dinosaurs. Fast and fun. We did well out of the 27 teams, but not sure how well as we were unofficial being from different clubs.
3 PM

Trail Running 1:04:00 [2] 5.0 km (12:48 / km)

Relaxed run along the lip of the Yukon escarpment. Looking for a way down to the river, but steep clay cliffs the entire run.

Relay - Advanced 1 & 2 - Splits

Sunday Aug 19, 2018 #

10 AM

Trail Running warm up/down 19:00 [2] 1.0 km (19:00 / km)

O - competition race 1:06:09 [4] ***** 4.02 km (16:27 / km) +162m 13:41 / km

NA Middle Lewes Lake. Very complicated glacial terrain with mix of small hills and depressions, covered with trees and deadfall in places.

Slow to first control, be very careful. Picked up speed with each succeeding control as I gained confidence and bounced between hilltops and along ridges between depressions. Had to detour early going to 8 and never got back on the right line. Bounced between hilltops, but they were the wrong ones. Relocated once but that was from an undefined point and unsuccessful. Finally came across another control, checked the code and found it was one of my earlier ones, further away than from where I started. However, took careful bearings and pacing and hit the target with no problems, just 16 minutes lost.

Results about the same as yesterday and would have been respectable without the big error.
6 PM

Stretching 20:00 [0]

Before and after. Getting up from the last time got an instant cramp in my R hamstring and had to work it over some more.

NAOC Middle & WRE - C-7a - Splits

Saturday Aug 18, 2018 #

12 PM

Trail Running warm up/down 21:00 [2] 1.8 km (11:40 / km)

O - competition race (NA Champs) 1:17:18 [4] **** 6.52 km (11:51 / km)

Whitehorse, Yukon long.
Moderately thick one forest with glacial depressions and easy grades. Lost time on first control, careful, but not enough attention to fine contours. Okay after that with a couple minutes on each of two circles, reversed contour profile and looked wrong way. Stopped and figured out problem and found control right away.
15th out of 50 something in class.

NAOC Long & WRE - C-7a - Splits

Friday Aug 17, 2018 #

Event: NAOC 2018
 

Thursday Aug 16, 2018 #

9 AM

Strength (Exercise class) 45:00 [2]
1c

Easy effort. Calves sore from rolling last night.

Wednesday Aug 15, 2018 #

4 PM

Stretching (Trainer) 1:20:00 intensity: (1:05:00 @0) + (15:00 @2)

Long stretching and rolling session with a little strength mixed in before NAOC.

Tuesday Aug 14, 2018 #

9 AM

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

Monday Aug 13, 2018 #

Note

Taper week. Some shorter runs, maybe some speed; easy strength work. Catch up from fun last week.
7 AM

Road Running 1:05:19 [3] 6.01 mi (10:52 / mi) +91m 10:23 / mi

Cool morning after a rest day, so decided to hit the Chester loop. Too bad the cooler temp made it super humid and my glasses fogged as soon as I got off the downhill onto the flats. Very sweaty. Okay run, but could feel the harder asphalt surface and camber of the road. Harder on the knees than trail runs.
12 PM

Stretching 20:00 [0]

Strength (HIIT) 40:00 [3]
1c weight:161lbs

5 PM

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

20 min of rolling and stretching with Adam and then an hour of strength work.
Rows, squats, pushups, Bulgarian squats, static twists, lunges, planks on ball, side plank dips

Saturday Aug 11, 2018 #

6 AM

Trail Running (Acadia) 1:11:40 [3] 5.22 mi (13:44 / mi) +74m 13:09 / mi
ahr:112 max:132

Great Meadow area. Cool, dry morning.
10 AM

Hiking (Acadia) 1:30:00 [1] 2.97 mi (30:18 / mi)

Hike up Gotham mtn with Greg, Carol, James and Ruthie. Looked for thunder at Thunder Hole but not much action.

Friday Aug 10, 2018 #

4 AM

Trail Running hills (Acadia) 2:31:40 [3] 6.91 mi (21:57 / mi) +513m 17:50 / mi

Cadillac Mtn at daybreak. This time up and back S Ridge trail. Easier than N trail although it was wet for the first mile and slippery on the rocks using a headlamp. Then along the ridgeline and watched the sun rise. Met Kenny on the summit, who had driven up for star and sunrise photos.

All good except Kenny had locked himself out of the car. He had to wait until I ran back down (as planned) and drove back to the house to get the other set of keys (not planned).
C • Acadia sunrise 2
12 PM

Hiking 2:40:00 [3] 5.47 mi (29:15 / mi) +411m 23:43 / mi

Hiking Sargent Mtn with Ruthie. Were going to do the Bubbles and the Nubble, but no place to park anywhere close. So we found a parking spot off Rte 3 on the W side and hiked from there. Nice view from the top, clearest day yet. Loped down a carriage road on the return as Ruthie power walked it.

Thursday Aug 9, 2018 #

7 AM

Trail Running (Acadia) 2:23:11 [3] 10.33 mi (13:52 / mi) +204m 13:04 / mi

Misty rain. Decided to avoid the slick granite rocks and slabs of the hills and did an easy run on Schooner Head path out to Great Head. Just cloudy at the end, but very humid as I picked up the pace a little.
11 AM

Stretching 20:00 [0]

Before and after run.
3 PM

Trail Running 1:03:29 [3] 3.52 mi (18:02 / mi) +56m 17:11 / mi

Around Bar Island with Greg, except he took off without me. So onto the rocks and seaweed by myself, while tide was still out. Made it 50 m on the seaweed before I almost broke my neck and then went up on the bluffs to find a trace trail right on the edge. Followed that all around for a pretty good passage. Back with plenty of time to spare.

Wednesday Aug 8, 2018 #

6 AM

Trail Running hills (Acadia) 3:09:40 [3] 10.0 mi (18:58 / mi) +567m 16:08 / mi

Up Cadillac Mtn from house on the North Ridge trail. Trail rocky and uneven over rock outcrops. Hazy on top. Met Kenny and Greg at summit, who had run up the apparently better South Ridge trail. Also Kate and Carol, who had driven up. Back down the same way I came up with Kenny and Greg.
3 PM

Bicycling 2:07:37 [3] 16.91 mi (7:33 / mi) +301m 7:09 / mi

To Duck Brook, Aunt Betty Pond and Eagle Lake carriage roads from town with Ruthie.

Tuesday Aug 7, 2018 #

6 AM

Trail Running long (Acadia) 3:08:32 [3] 10.53 mi (17:54 / mi) +369m 16:09 / mi

Around Dorr Mtn. Over to Acadia Gardens thru the Great Meadows, then Kane past the Tarn and around the S end of Dorr Mtn. Up the defile between Dorr and Cadillac on a mile of stone steps up and down. Then Hemlock trail over the N end of Dorr to Acadia Gardens again for some water and back home.

No water except at Acadia Garden, one Gu after a couple miles. Felt fine, although the stone step section was tiring.
12 PM

Hiking (Bar Island) 1:30:00 [1] 3.0 mi (30:00 / mi)

Stroll out across the tidal flats with the crew to Bar Island. Uncomfortably hot. Saved by ice cream on the way home.

Monday Aug 6, 2018 #

6 AM

Trail Running (Schooner Head trail) 2:00:19 [3] 8.7 mi (13:50 / mi) +161m 13:05 / mi

R/T to Schooner Head. Nice gravel trail, gently flat. Along side of road most of way, but still a good run, little traffic.
10 AM

Stretching 10:00 [0]

Strength 15:00 [3]
1c

Legs plus 15 pushups, 5 FT pull ups
3 PM

Bicycling (Acadia) 1:40:00 [3] 14.2 mi (7:03 / mi) +221m 6:43 / mi

Carriage and Loop roads with Ruthie. Good ride.

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 intensity: (20:05 @3) + (25:00 @4) 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

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