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Training Log: kadley

In the last 7 days:

activity # timemileskm+m
  Strength3 2:09:00
  Road Running1 33:44 2.1(16:03) 3.38(9:59) 69
  Cross Training1 30:00
  Total5 3:12:44 2.1 3.38 69
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SuMoTuWeThFrSa

Saturday Dec 3 #

12 PM

Cross Training 30:00 [1]

Topped the apple trees again and shortened the pear tree by 15 feet. Should be able to reach the fruit now and the sun will get to the grapes.
5 PM

Strength (Rec Center) 46:00 [3]

Stretch, balance on bosu flat up, stork
Pull ups 14
Ski erg 1000 m mixing speeds every 30 sec
15# dumbbell presses and skull crushers
Pecs 150#, delts 100/90#
Leg adductor/abductor max/12
Leg curls 60#, bicep curls 50#
Russian twists 10#, V-ups, superman
Inclined crunches; leg-ups from dip frame w/10# wgt

Friday Dec 2 #

11 AM

Road Running 33:44 [2] 2.1 mi (16:03 / mi) +69m 14:34 / mi

Easy try at running. No speed no stumbles, nice excursion. Then late night working.

Wednesday Nov 30 #

3 PM

Strength (Rec Center) 55:00 [3]
shoes: Brace @ 45 deg

Bosu balance, stork
V-ups
Pull ups 12
Ski erg 3000 m (2000 m moderate pace @ 8:39.8)
Machines arms; dumbbell presses, skull crushers, dips
Incline crunches, supermans, leg lifts & twists
Heel drops 15

Monday Nov 28 #

Note

Quad problem is ossification (bone formation in the muscle) due to the smack the thigh got in the fall a month ago. Delayed reaction after the trauma by a couple weeks, which is just what happened. PT and gradual resorption of the calcium, with only gentle exercise until then. Skiing perhaps?
5 PM

Strength (Rec Center) 28:00 [3]

Quick, hard workout to take care of frustration of the day.
Stretch, balance.
Avoiding stress on quad
Pullups 8
Ski erg 1200m w/500m @ 1:53.8 (PR)
10# dumbbells for presses, skull crushers
Various arm machines: curls @ 50#, pecs @ 150#, presses
Thigh adductors @ max

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