Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending May 31, 2020:

activity # timemileskm+mload
  O-course Training1 2:59:22 4.94(36:19) 7.95(22:34) 212538.1
  Trail Running2 2:40:29 11.1(14:27) 17.86(8:59) 284481.5
  Road Running2 2:00:20 9.83(12:14) 15.82(7:36) 137361.0
  Hiking1 1:30:00 3.0(30:00) 4.83(18:38)90.0
  Strength2 55:001c155.0
  Track workout1 41:34 4.13(10:04) 6.65(6:15)1c160.1
  Total9 10:46:45 33.0 53.11 6332c1785.7
averages - weight:162.5lbs

«»
2:59
0:00
» now
MoTuWeThFrSaSu

Sunday May 31, 2020 #

7 AM

Road Running 1:24:00 [3] 6.82 mi (12:19 / mi) +124m 11:39 / mi
ahr:142 max:173 weight:163lbs

Out Plains from Stoughton Dam onto Piper to end at Little Ascutney, all gradual up. Back same route. Empty dirt road. Good running against a chilly breeze on the way out.

Saturday May 30, 2020 #

Event: Al-O-ha Youth Orienteering Festival - postponed
 
7 AM

Trail Running 54:50 [3] 2.77 mi (19:48 / mi) +119m 17:28 / mi
ahr:94 max:111

Cummings Rd and then up around the ski trails with Molly. Tired.
8 PM

Strength 10:00 [2]

Glute bridges, hip abductors

Friday May 29, 2020 #

12 PM

Strength (Rec Center) 45:00 [3]
1c

Outdoor workout with Jordan. Hot sun and stifling with a mask. Mix of upper body and leg exercises, reps called by drawing cards:

Squats - 20# db
Lunges/bicep curl combo - 15# db
Rows - 20# db
Overhead press - 3# db (the toughest for me)
3 PM

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

Day early for Green Up Day. Picking up trash from house down towards town. Not too bad, just 3 bags of trash and very few cans. I think some of the local kids have done pickup all month as part of their school assignments.

Glad to see so many people using latex gloves and sanitizing wipes. But why throw them out the car window when you're done?
C • externalized costs 3

Thursday May 28, 2020 #

6 AM

Trail Running 1:45:39 [3] 8.33 mi (12:41 / mi) +164m 11:57 / mi
ahr:141 max:178 weight:162lbs

Early with Christian. A little humid, but nice. Glad to have company as it moved me along.
43.49 / 15.36 / 46.14

Wednesday May 27, 2020 #

7 AM

O-course Training (Harris Center) 2:59:22 [3] 7.95 km (22:34 / km) +212m 19:54 / km
ahr:110 max:145

Hot, humid, mosquito day in the 80's. Loped around the 5 k course. Haven't done any orienteering since last fall and it showed. Mistakes on half the first 8 controls in the rocky southern section. Typically started looking too soon or veered off 20-30 m before the control location. Then fine thru the rest where I stayed exactly on-line.

Tuesday May 26, 2020 #

6 AM

Track workout warm up/down 8:07 [2] 0.6 mi (13:31 / mi)
ahr:113 max:140

Track workout intervals (Chester HS) 21:46 [5] 2.5 mi (8:42 / mi)
ahr:138 max:156 1c

VO max intervals: 5 x 800 with starts every 5 min, recovery was whatever was left after doing the 800 m, approximately 40 sec.

4.21, 4.14, 4.25, 4.18, 4.28

Felt good, but would not have wanted to do another 800.

Track workout warm up/down 11:41 [3] 1.03 mi (11:20 / mi)
ahr:156 max:168

Cool down with Joe, with a 100 m pickup at the end.

Monday May 25, 2020 #

7 AM

Road Running 36:20 [3] 3.01 mi (12:04 / mi) +13m 11:55 / mi
ahr:143 max:153

« Earlier | Later »