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Training Log Archive: kensr

In the 7 days ending Oct 11:

activity # timemileskm+mload
  Road Running1 1:34:49 8.04(11:48) 12.94(7:20) 35284.5
  Strength1 1:15:001c215.0
  Track workout1 48:11 3.91(12:19) 6.29(7:39) 31c113.4
  Hiking1 45:29 1.26(36:06) 2.03(22:26) 8245.5
  Trail Running1 29:31 1.42(20:47) 2.29(12:55) 5129.5
  Total4 4:53:00 14.63 23.54 1712c687.8

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MoTuWeThFrSaSu

Sunday Oct 11 #

1 PM

Trail Running warm up/down 4:31 [1] 0.21 mi (21:30 / mi)
ahr:112 max:130

Trail Running 25:00 [1] 1.21 mi (20:40 / mi) +51m 18:16 / mi
ahr:98 max:156

Running between biathlon firing.

Saturday Oct 10 #

6 AM

Road Running 1:13:11 [3] 6.21 mi (11:47 / mi) +23m 11:39 / mi
ahr:153 max:175

Nice run with Christian at daybreak.

Road Running 21:38 [3] 1.83 mi (11:49 / mi) +12m 11:35 / mi
ahr:144 max:166

Saw Ruthie and Molly on the rail trail as I drove home, stop stopped and caught up with them as they boomed along.

Wednesday Oct 7 #

Note

Loaded a few trays last night into the dehydrator with pears and apples -- and bread and butter pickle slices. All came out well, including the dried pickles. With try them on the next longer run.
6 AM

Track workout warm up/down 15:11 [2] 0.99 mi (15:20 / mi)
ahr:93 max:125

Track workout intervals (Chester HS) 33:00 intensity: (15:00 @1) + (10:00 @2) + (8:00 @5) 2.92 mi (11:18 / mi) +3m 11:16 / mi
ahr:117 max:151 1c

Track session. 200's followed by 400's, then a few more 200's. R hip flexors started to ache after the first 400, so reversed direction and put the cornering load on the other hip. Worked fine.

1.00, 57, 53
2.07, 2.08
57, 50, 51

Hiking (Kingdom Valley) 45:29 [1] 1.26 mi (36:06 / mi) +82m 30:00 / mi
ahr:106 max:142

Easy hike around the ski trails looking for Ruthie and Molly.

Monday Oct 5 #

4 PM

Strength (Trainer) 1:15:00 intensity: (10:00 @1) + (20:00 @2) + (25:00 @3) + (20:00 @4)
1c

Training with Adam. Warm up, stretching, squats, lunges, ski erg
Plyos - knee up jumps, Bulgarian squat jumps, lunge jumps
Skaters, shoulder touch planks
Hip bridges on ball
RDL's with dumbbells, weight carries, rows on pulley machine

Good workout after I got going. Initially felt low energy.

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