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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending May 10, 2015:

activity # timemileskm+mload
  Cross Training1 2:00:00360.0
  O-course Training2 1:40:27 4.3(23:22) 6.92(14:31) 269234.0
  Road Running4 1:36:04 7.22(13:18) 11.62(8:16) 167251.0
  Strength2 1:05:46197.3
  Road Race1 24:59 3.11(8:02) 5.01(5:00) 3299.9
  Total10 6:47:16 14.63 23.54 4681142.3

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MoTuWeThFrSaSu

Sunday May 10, 2015 #

Cross Training (Ditch digging) 2:00:00 [3]

Spent the day digging up the pipe from the upper to lower pond. Packed with muck and has to be purged in 100' sections. Joints are buried 1-4' and took some time and pilot holes to find the first one. All hand digging so I don't trash the pipe with heavy equipment.

Saturday May 9, 2015 #

7 AM

Road Running warm up/down 18:41 [2] 1.42 mi (13:10 / mi) +3m 13:05 / mi
ahr:186 max:224

HR bogus today.
8 AM

Road Race race (Grace Cottage 5K) 24:59 [4] 3.11 mi (8:02 / mi) +32m 7:47 / mi
ahr:213 max:224

Race in Townshend VT. Sweet course -- flat and very gradual up for the first half, then back the same way dropping down. Negative split 13/12. Place for a PR once the speed returns.

Felt good, just need to dial things up more.
9 AM

Road Running warm up/down 9:15 [1] 0.53 mi (17:27 / mi) +27m 15:03 / mi
ahr:127 max:168

Friday May 8, 2015 #

11 AM

Road Running hills (Cummings Rd) 32:08 [3] 2.27 mi (14:09 / mi) +110m 12:18 / mi
ahr:164 max:215

1/4 repeats on hill
5 PM

Note

Adjusted angle of solar panels to 24 degrees for the summer from their original fixed 44 degree position. Have been generating peak power about 10% less than when angle was optimum in April. Can do this 4 times a year for better performance, but it's not much better than twice annually. Will go to about 57 degrees in September.
C • Motor 4

Wednesday May 6, 2015 #

12 PM

Road Running 36:00 [3] 3.0 mi (12:00 / mi) +27m 11:40 / mi

Legs slow. A few 1/4 pickups at 8-10 min pace, rest quite easy.
1 PM

Strength (Rec center) 35:00 [3]

Legs, crunches, forearms
7 pull-ups
3 PM

O-course Training (Northfield MA) 1:07:21 [2] 4.34 km (15:30 / km) +166m 13:01 / km

Hanging controls for training.
7 PM

O-course Training 33:06 [3] 2.58 km (12:51 / km) +103m 10:42 / km

Control pickup. Met Phil picking up in the opposite direction.

Monday May 4, 2015 #

5 PM

Strength (Rec center) 30:46 [3]
ahr:105 max:157

Mostly leg work. Easy on the arms because R shoulder is problematic, although did do 8 pullups (different muscles).
10 flights stairs

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