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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Apr 29, 2019:

activity # timemileskm+mload
  Trail Running3 3:04:30 6.49(28:25) 10.45(17:40) 351384.0
  O - competition3 1:57:05 6.68(17:32) 10.75(10:53) 346468.3
  Road Running1 1:08:05 4.31(15:48) 6.94(9:49) 44136.2
  Cross Training1 1:00:00120.0
  Track workout1 47:10 3.06(15:25) 4.93(9:35) 331c109.3
  Hiking1 45:00 1.3(34:37) 2.09(21:31)45.0
  Strength1 15:001c45.0
  Stretching1 10:0030.0
  Stairway to Heaven 1 11c0.0
  Total10 9:06:51 21.84 35.15 7743c1337.9

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Monday Apr 29, 2019 #

10 AM

Trail Running (Water tank land) 1:34:47 [2] 3.28 mi (28:54 / mi) +231m 23:42 / mi

Checked out 140 acres acquired by the town for a hillside water tank. Open forest with moderate slope, rock features, stone walls and ancient skid roads.

Trail Running (Kingdom Valley) 47:07 [2] 1.28 mi (36:49 / mi) +93m 30:00 / mi

More trail running, plus checking out a high route along the boundary.

Stairway to Heaven 1 [3]
1c

Hard to find energy running up the hill.
6.15
2 PM

Cross Training (Kingdom Valley) 1:00:00 [2]

Couple hours power clipping briars in the Pines with the scissor bar cutter.

Sunday Apr 28, 2019 #

8 AM

Trail Running warm up/down 27:36 [2] 1.0 mi (27:36 / mi) +26m 25:33 / mi
ahr:109 max:132

10 AM

O - competition (West Point Long) 1:06:33 [4] 5.38 km (12:23 / km) +216m 10:18 / km
ahr:134 max:166

Camp Shea. Not a good run, too much caffeine in the morning. Took off like a shot up the road, over the top and kept on going. Got to the far SW corner of the map when I realized I was going that way instead of NW. Climbed up to the white ridgeline near the powerline expecting travel would be clear to find it was solid blueberry. Gradual dropped down to the stream up towards the control. Another mistake to 8, getting drawn around the marsh to line up with 9 and stopping there first. At least it gave me the fastest split back to 9 on the next leg.

Don't really like 1:7500 scale, 1:10 is just fine with me. Also have concluded that running flat out is an invitation to expensive mistakes. Maybe won't run as fast as I can and allocate some time for more deliberate navigation.

Long - Brown - Splits

Saturday Apr 27, 2019 #

Event: 40th Annual West Point National Meet
 
6 AM

Stretching 10:00 [3]

Softening the hamstrings from Thursday’s track work.
9 AM

Trail Running warm up/down 15:00 [3] 1.5 km (10:00 / km)

O - competition 28:05 [4] 2.59 km (10:50 / km) +97m 9:08 / km
ahr:129 max:168

Ski slope map over to the PX. Good running, avoided getting bogged down in the rocks or briars.

Ran along the field and marsh to the trail to 1, think it cost me 30 sec. Then unsure going up to 3, trying to match the flat slope on the map to the terrain, just 1:7500 confusion, but also thought the road mapped coming in from the left was a cliff and couldn’t find it. Probably lost a minute due to caution and lucked up into the control anyway. Contoured right over to the road to 7 and fast down it. Went around the marsh to the right to 8 and lost 1-1/2 minutes on that.

3 min back of Phil and 5 sec off Glen.
3 PM

O - competition race (Sprint race) 22:27 [4] 2.78 km (8:04 / km) +34m 7:36 / km

Notable by the mistake I made going to 8, running right past 7 and then having to double back across the entire Plain to pick up 7. Third behind Walter by 1 second.

Middle - BrownY - Splits

Sprint - Brown - Splits

Friday Apr 26, 2019 #

12 PM

Hiking (Kingdom Valley) 45:00 [1] 1.3 mi (34:37 / mi)

Hike in the drizzle with Ruthie and Molly.

Thursday Apr 25, 2019 #

6 AM

Track workout (Newport HS) 47:10 intensity: (42:10 @2) + (5:00 @5) 3.06 mi (15:25 / mi) +33m 14:55 / mi
1c

Awake at daybreak so ran down to the track for short intervals, 6 x 200. First was a warm up, second just felt really good and kept pushing after that.
59, 47, 45, 44, 43, 43
The 5th one was actually a little under 43 but Attackpoint rounded it up. Bummer!
C • Nice 6

Tuesday Apr 23, 2019 #

7 PM

Road Running (Newport VT) 1:08:05 [2] 4.31 mi (15:48 / mi) +44m 15:19 / mi

Strength 15:00 [3]
1c

Simple wgt room exercises.

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