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Training Log Archive: kensr

In the 7 days ending May 23:

activity # timemileskm+mload
  Strength2 1:45:291c304.0
  Road Running3 1:29:30 6.27(14:16) 10.09(8:52) 69252.2
  Trail Running1 49:28 2.7(18:19) 4.34(11:23) 128148.4
  Road Race1 44:09 4.01(11:01) 6.45(6:51) 32198.7
  Kayaking1 36:49 0.29(2:06:53) 0.47(1:18:50) 236.8
  Total6 5:25:25 13.27 21.36 2311c940.0

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MoTuWeThFrSaSu

Sunday May 23 #

4 PM

Strength (Climbing Tower) 15:00 intensity: (10:00 @1) + (5:00 @4)

On the new climbing tower at the Rec Center. Belay instruction and certification. Then belaying and finally a climb up one face. Good facility, 40' to the top overlooking the Black River.

Saturday May 22 #

8 AM

Road Running warm up/down 16:19 [2] 0.92 mi (17:44 / mi) +21m 16:33 / mi
ahr:104 max:142

Road Race race 44:09 [4] 4.01 mi (11:01 / mi) +32m 10:44 / mi
ahr:149 max:168

Dam run out to the Springfield reservoir. Decided to power walk the hill at 1 mile and maintained a pretty good pace -- faster than I would have run it. Broken sun and already hot, definitely felt the effects of that. Looking for a time around 40 min, but not there yet.
10 AM

Road Running 40:04 [3] 3.0 mi (13:21 / mi) +16m 13:08 / mi
ahr:130 max:155

Clouded over after the race and was more comfortable. Still felt loose so headed to the rail trail to alternate 1/4's. Varied speed a little with some recovery between pickups. Felt good when finally done.

Friday May 21 #

8 AM

Road Running 33:07 [3] 2.35 mi (14:06 / mi) +32m 13:32 / mi
ahr:110 max:147

Easy run around part of the course for tomorrow.

Kayaking (Lake Kingdom Valley) 36:49 [1] 0.29 mi (2:06:53 / mi) +2m 2:04:13 / mi
ahr:81 max:107

Paddling around the beaver hydro pond down by the highway. Beaver have cleared away enough of the saplings so I could cover most of the pond.

Monday May 17 #

9 AM

Trail Running (Paradise Park, Windsor) 49:28 [3] 2.7 mi (18:19 / mi) +128m 15:58 / mi
ahr:102 max:129

Final hip PT at Ascutney, then across the road to the park. Nice wide trails and carriage roads. Easy run.
1 PM

Strength (Trainer) 1:30:29 [3]
ahr:78 max:132 1c

Typical warmup, then plyos and some strength.

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