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Training Log Archive: kensr

In the 31 days ending May 31, 2017:

activity # timemileskm+mload
  Trail Running10 11:39:54 32.16(21:46) 51.75(13:31) 20621659.8
  Strength26 10:14:51 101840.1
  Hiking6 9:00:00 20.71 33.33 649720.0
  O - competition5 6:26:36 21.84(17:42) 35.15(11:00) 11581491.5
  Road Running10 5:09:04 25.19(12:16) 40.54(7:37) 401768.9
  O-course Training2 1:39:39 4.57(21:48) 7.36(13:32) 246300.2
  Stretching2 35:0035.0
  Track workout2 25:36 2.2(11:38) 3.54(7:14) 268.3
  Total60 45:10:40 106.67 171.67 45286883.8
averages - weight:164lbs

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Wednesday May 31, 2017 #

6 AM

Strength 4:00 [3]

50 sit-ups

Tuesday May 30, 2017 #

7 AM

Strength 8:00 [3]

50 sit-ups, 30/10 push ups, 15 flying dogs
In Monument Valley to watch the sunrise over the buttes.
1 PM

Hiking 1:00:00 [1]

Over to Mesa Verde to tour the ruins. Got tickets for a 5:00 tour of the Cliff Palace, so spent the afternoon before that on self guided walks around the mesa rim. All sites were interesting and the many cliff dwellings impressive and fascinating. The Cliff Palace is the big one, with many rooms and layers.

Monday May 29, 2017 #

Strength 5:00 [3]

40 sit-ups, 20 push ups
YETI week 4. Works so far. Got to get some running in on this trip.
5 PM

Trail Running 56:36 [3] 4.01 mi (14:07 / mi) +129m 12:50 / mi

Wildcat trail around the West Mitten butte. Late afternoon run with Ruthie. Slow on the way back up thru loose sand.

Before that did the Navajo drive thru the valley. Glad we were in a rental car as the dirt road is rough and you have to target the car to clear the rock outcrops.

But the views are worth it. These are the spectacular buttes and mesas from the John Wayne movies and other Westerns. In fact, we get to see one of his movies tonight as part of our hotel stay.

Sunday May 28, 2017 #

Strength 7:00 [3]

35 sit-ups, 10 flying dogs, 25/10 push-ups

Hiking (Grand Canyon ) 3:00:00 [2] 8.5 mi (21:11 / mi)

Down Bright Angel trail to rest stop and back out. 1 hr down/45 min up. Would be great to hike down and spend the night, but that takes planning a year in advance.

Then along the South Rim past various overlooks. Clear day, easily saw the mountains 65 miles off.
C • Bright Angel 2

Saturday May 27, 2017 #

5 AM

Road Running (Henderson NV) 25:26 [3] 2.02 mi (12:35 / mi)

Out 15/back 10. Getting loose.

Strength 7:00 [3]

30 sit-ups, 20 push ups, 10/10 flying dogs
2 PM

Hiking (Sedona) 1:00:00 [1] 4.21 mi (14:15 / mi) +201m 12:25 / mi

Hike with Greg and Carol to Devils Bridge arch up in the rock buttes. Sunny dry and hot.

Friday May 26, 2017 #

6 AM

Strength 3:00 [3]

30 twist sit-ups
5 PM

Strength 30:00 [2]

Long drive from SLC to Las Vegas. Stopped at the west side of Zion Park to hike the Kolob Canyons overlook trail. Nice views of the buttresses.

Then machine workout in the hotel exercise room, but not too inspired for this.

Thursday May 25, 2017 #

8 AM

Strength 55:00 [3]

Morning 30 sit-ups, plus 20/10 push-ups and 10 flying dogs

Then off to exercise class with Ruthie for girlie stretches and swinging weights around. Good for mobility and range of motion.
11 AM

Road Running 39:00 [3] 3.0 mi (13:00 / mi)

Cummings run and then up to relocate the trail camera.

Got a shot of a bobcat the other night.

Wednesday May 24, 2017 #

5 AM

Strength 5:00 [3]

30 situps
4 PM

O - competition race (Dartmouth Sprint) 27:22 [4] 3.4 km (8:03 / km)

Red X course on campus from NAOC. Carl, Mary Jo and Brian put out the course and drew in some students to participate in NOD. Enjoyed the run around the course.

Tuesday May 23, 2017 #

6 AM

Strength 7:00 [3]

25 situps, 15/15 pushups, 10 flying dogs
4 PM

Trail Running (Town forest) 1:33:43 [3] 4.17 mi (22:29 / mi) +301m 18:22 / mi
ahr:104 max:123

Around the Butternut Hill trail and then hooked up with the Lost Mine trail to do that, too. Good 4 mile loop with lots of climb.

Monday May 22, 2017 #

6 AM

Strength 3:00 [3]

25 situps
6 PM

Strength 1:15:00 intensity: (15:00 @1) + (30:00 @2) + (15:00 @3) + (15:00 @4)

Exercise class, easy leg and moderate core loads for 45 min. Then on my own for another half hour with some serious leg extensions, dumbbell presses and skull crushers, ab/ad machine, back extensions w/25#, wrist curls upped to 15#; 14 pullups.

Sunday May 21, 2017 #

7 AM

Strength 7:00 [3]

25 situps, 15/10 pushups, 10 flying dogs
2 PM

Trail Running (Town Forest) 1:25:00 [2] 3.2 mi (26:34 / mi) +217m 21:56 / mi
ahr:96 max:123

Around Butternut Hill tracking the hiking trail, adding some flagging, and covering a new section of snowmobile trail. Then some bushwacking along a stone wall until it petered out along the face of a cliff. Dropped down to the bottom and out the older trail.

Saturday May 20, 2017 #

7 AM

Strength 4:00 [3]
weight:163lbs

25 situps
11 AM

O - competition race (Pawtukaway) 1:33:43 [4] 7.86 km (11:56 / km) +136m 10:59 / km
ahr:131 max:156

Red course. Good hard run thru 7, a little high on 8 and doubled back quickly for 1 min lost. Okay to 10 and then wow! Ran straight to 11, found the pointy rock next to the control location and saw no control nearby. Circled twice around the shallow reentrant (clue) and finally headed towards 12 to relocate off that. Saw the stream and lake and shot a bearing back -- took me right to the pointy rock and the control right beyond it. I had passed within 5' at least twice without seeing it, huh? 16 min lost.

Ran that last part with Big and Little Dan. They made impressive time, with Little Dan cheering "run faster, daddy, faster" the whole time.
2 PM

Trail Running 1:49:58 [2] 7.88 km (13:57 / km) +123m 12:57 / km
ahr:115 max:139

Back out for control pickup.

Friday May 19, 2017 #

7 AM

Strength 10:00 [2]

25 situps, 10/10 push-ups, 10 flying dogs
10 AM

Road Running intervals (Malden) 24:50 [3] 2.0 mi (12:24 / mi) +43m 11:37 / mi

Street intervals. Was going to skip today, but weather is dryer and slightly cooler, so did short, faster pickups.
Quarters around 2:10 x 4

Thursday May 18, 2017 #

9 AM

Hiking (Middlesex Fells, Boston ) 1:00:00 [1] 2.0 mi (30:00 / mi) +123m 25:11 / mi

Hiking with Ruthie from south end on Skyline trail past Wrights Tower to the Sheepfold.
10 AM

Trail Running 27:00 [1] 1.8 mi (15:00 / mi)

Easy run back.
Getting quite hot. Legs really heavy today. Time for a recovery day.
12 PM

Strength 3:00 [3]

25 sit-ups

Wednesday May 17, 2017 #

6 AM

Strength (Rec center) 45:00 [3]

Easy warm up, balance
Ski erg 500m
Sparc 2 min
Dumbbell presses and skull crushers
Jump rope 40
Back extension 25#
Step ups
High leg presses
Jacknives
Medicine ball slams
7 AM

Road Running 29:32 [2] 2.07 mi (14:16 / mi) +55m 13:11 / mi

8 PM

Strength 3:00 [3]

25 sit-ups

Tuesday May 16, 2017 #

5 PM

Road Running 1:04:44 [3] 6.0 mi (10:47 / mi) +93m 10:17 / mi
ahr:149 max:157

Legs heavy this morning, hot shower eased soreness. Felt okay after work, so went for a longer road run around town. Okay going down, last mile back up was a chore. Getting warm again.

Monday May 15, 2017 #

12 PM

Trail Running (Town Forest) 1:16:00 [2] 2.5 mi (30:24 / mi) +208m 24:09 / mi
ahr:100 max:126

YETI week 3
Went over the Butternut Hill trail to GPS it. Coming back down I retraced my route several times to check out alternate paths.
6 PM

Strength (Rec center) 1:00:00 [3]

Exercise class core and chest.
Kettle balls, medicine ball, ropes
Sparc machine
Dips, pecs, dumbbell presses

Pullups 12
Ski erg 500m

Sunday May 14, 2017 #

3 PM

Strength (Rec center) 30:00 [3]

Rainy all day, decided it would be inside instead of a long run. Legs felt dead anyway.

Balance, stretching.
High platform steps 100#, 15 reps
Pullups 10
Bicep curls, wrist curls
Wheel of Torture 50 reps (that will hurt tomorrow)
Dumbbell presses 10#, skull crushers
Russian twists
Ski erg 500m, 2:19

Saturday May 13, 2017 #

Hiking (Town Forest) 1:00:00 [1] 1.5 mi (40:00 / mi)

Work morning putting in a trail on Butternut Hill. Have flagged the route several times and today got a crew with McLeods to clear leaves and cut a tread path. Made it half way around, and the balance has already seen some work. Good running trail which connects with the Lost Mine trail.

Friday May 12, 2017 #

12 PM

Road Running 25:21 [2] 2.13 mi (11:55 / mi) +73m 10:46 / mi
ahr:115 max:146

Slow run with Ruthie to get going.
2 PM

Strength (Rec center) 30:00 intensity: (10:00 @1) + (10:00 @3) + (10:00 @5) +7m

Emphasis on legs:
Dynadisc balance
Kettle ball swings and figure 8's 20#
Ab/adductor
Inclined crunches w/10#
High flex leg steps 100#
Step ups onto box
Leg presses 270# short travel
Calf presses 270#
Kettle ball squats 25#

Ski erg 500m
Pullups 10

Thursday May 11, 2017 #

5 PM

Trail Running warm up/down 33:16 [2] 1.42 mi (23:25 / mi) +137m 18:01 / mi
ahr:111 max:137

6 PM

O-course Training (Oak Hill) 50:27 [4] 4.36 km (11:35 / km) +96m 10:26 / km
ahr:133 max:149

Ran Green X course from NAOC with Phil and Steve. Nice clean run, woods open with no ferns.
Happy points: smooth run, no errors, visualized control placements and had confidence they would be there even when not visible until 5m away.
7 PM

Trail Running hills 14:10 intensity: (10:00 @2) + (4:10 @5) 0.7 mi (20:14 / mi) +121m 13:10 / mi
ahr:128 max:150

Cool down and then hill repeats until Phil and Steve finished. Luckily they showed up before I was totally whipped.

Middle - Green X - Splits

Wednesday May 10, 2017 #

3 PM

Trail Running 2:04:11 [3] 5.56 mi (22:20 / mi) +600m 16:44 / mi
ahr:118 max:145

Up the backside of Okemo. Trail in good shape, trace of recent snow up at the top.
Up 1:14, down 50

Tuesday May 9, 2017 #

9 AM

Strength (Rec Center) 46:20 [3]
ahr:89 max:126

Exercise class with light weights, core.
12 PM

Hiking (Lye Brook Falls) 2:00:00 [1] 4.5 mi (26:40 / mi) +325m 21:47 / mi

Up to the falls with Ruthie, nice trail on old logging railroad bed.

Monday May 8, 2017 #

5 PM

Road Running (YETI day 8) 36:55 [2] 3.01 mi (12:16 / mi) +5m 12:12 / mi

Loosen up from yesterday, warm up for strength session.
6 PM

Strength (Rec Center) 57:00 intensity: (15:00 @2) + (12:00 @3) + (30:00 @4) +3m

Strength session at rec center 15 reps each
Kettle balls - swings, figure 8's, presses
Machines - arm pulls, delts, pecs, assisted pull ups, back ups
Medicine ball - slams, squats, russian twists

Then some more after
8 pullups
Single leg presses using pull up assist platform, high leg flex, 100#

Sunday May 7, 2017 #

Event: Billygoat 2017
 
9 AM

Road Running warm up/down 9:05 [1] 0.47 mi (19:26 / mi) +17m 17:28 / mi
ahr:96 max:111

10 AM

O - competition (Billygoat Pound Ridge) 2:49:34 [4] 16.29 km (10:24 / km) +697m 8:34 / km
ahr:146 max:170

Good physical test, running trails and open hillsides, plus some areas of barberry.

Ok to 4, L on trail to 5, straightline R might have been better. Wrapped around end of cliffs, then got caught in them working over to control. Maybe 5 min lost. Straight to 8, Peggy led thru thick laurel. Trails to 9, then skipped 10, probably a weak choice. Trail to 11, overshot 100m, corrected by JJ (thanks!). That triple then over to 14 (better skip) and straight line to 15, trails and stone walls, with climb mixed in. Out of 15 straight towards 16 onto cliffs (oops) and corrected R. Then on to fork and took R on trail, but slowed by thick barberry at beginning. Lost 3 min to group I had been with who went L. Hard run-in with Dave Ongst for a good finish.

Note: finally got Garmin to transfer data after help from Kenny. Thanks!!
1 PM

O - competition warm up/down 27:26 [2] 1.53 mi (17:54 / mi) +78m 15:27 / mi
ahr:123 max:136

Cool down and then back to Charlie and Ronda's for another fine dinner before heading up home.

Billygoat - Splits

Friday May 5, 2017 #

Note

Recovery and taper, today and tomorrow.
8 PM

Stretching 25:00 [1]

Band stretches arms and legs, light squats w/10#
Heel drops, hamstring extension falls

Thursday May 4, 2017 #

9 AM

Strength (Core and arm class) 45:00 [4]

YETI day 4 still at it. VJ6
Similar to Tuesday. Struggled with moves getting wgt overhead, especially R side -- rotator cuff poor.
5 PM

Track workout warm up/down (GMtnHS) 15:55 [2] 1.1 mi (14:28 / mi)
ahr:112 max:131

Track workout intervals 2:01 [5] 0.27 mi (7:28 / mi) +1m 7:23 / mi
ahr:137 max:151

Easing into track work.

Track workout intervals 1:52 [5] 0.27 mi (6:54 / mi)
ahr:144 max:155

Faster, but legs felt heavy, so decided to quit.

Track workout intervals 1:48 [5] 0.26 mi (6:56 / mi) +1m 6:51 / mi
ahr:146 max:158

Felt pretty good during cool down, so did one more. Never did get the heart rate very high.
6 PM

Track workout warm up/down 4:00 [2] 0.3 mi (13:20 / mi)
ahr:121 max:141

Wednesday May 3, 2017 #

5 PM

Road Running warm up/down 5:53 [3] 0.41 mi (14:13 / mi) +16m 12:42 / mi
ahr:113 max:129

6 PM

O - competition (Mt Tom) 1:08:31 [4] 5.14 km (13:21 / km) +247m 10:45 / km
ahr:129 max:153

Training course set up by Phil, old brown course from years past.
Felt good and started okay, but looked for #3 too soon and was down the hillside from it. Moved up and found it, 2-1/2 min. Then on #5 deflected R just before the control and looped around behind it, finally relocating from the rock face near the trail, 7 min. Rest were fine, flushing a couple deer near #6.

O-course Training 49:12 [2] 1.87 mi (26:22 / mi) +150m 21:06 / mi
ahr:118 max:137

Picked up some controls from the first part of the courses.

Tuesday May 2, 2017 #

Strength (Rec Center) 45:00 [3]
weight:165lbs

YETI day 2
Core & Strength exercise class at the rec center. Lots of swinging weights around with non-existent rotator cuff muscles and some good core variations.
Worthwhile session.
3 PM

Road Running (VT 11) 48:18 [2] 4.08 mi (11:50 / mi) +99m 11:01 / mi

Ran down with Ruthie and then back up to the top of the hill.

Picked at least a quart of shiitake mushrooms off the old logs seeded several years ago. Heavy bloom from all the damp weather this spring. Drying a bunch, but got more fresh ones if anyone's interested.
C • Mushrooms 7
5 PM

Stretching 10:00 [1]

Hamstring and calf extensions

Monday May 1, 2017 #

Note

Year of the Extraordinary Training Initiative: Day 1
Balance of maximum training, recovery and injury prevention
C • ETI 8
12 PM

Trail Running (Earls Trails) 1:20:00 [2] 3.9 mi (20:31 / mi) +226m 17:23 / mi

Around Earl's Trails picking up the rest of the controls. Neglected to bring a map or a compass, but remembered all but #2. Called up a map from Charlie's AP log and saw I had been one trail too low, as suspected.
4 PM

Strength (Rec Center) 20:31 [4]

Upper body workout, heavy end of weight range:
15 pullups on fat pipe
Machines for presses, pecs and delts, bicep and tricep curls
15# dumbbells for presses and skull crushers
Incline crunches with 10#
And some ab/ads just for fun

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