Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Jun 24, 2018:

activity	#	time	miles		km		+m		load
Strength	5	4:41:00						4c	840.0
Stairway to Heaven	1	2:05:45	5.06	(24:51)	8.14	(15:27)	492	7c	310.0
O - competition	1	1:06:40	3.04	(21:56)	4.89	(13:38)	120		266.7
O-course Training	1	51:44	2.4	(21:33)	3.86	(13:24)	83		206.9
Trail Running	1	37:43	1.37	(27:32)	2.2	(17:06)	72		75.4
Total	8	9:22:52	11.87		19.1		766	11c	1699.0

2:05

0:00

» now

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.

« Earlier | Later »