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Training Log Archive: kensr

In the 1 days ending Nov 14, 2017:

activity # timemileskm+mload
  Strength2 1:05:00175.0
  Track workout2 32:26 3.66(8:52) 5.89(5:30) 1146.2
  Trail Running1 12:50 0.85(15:05) 1.37(9:22) 225.7
  Stretching1 8:00
  Total5 1:58:16 4.51 7.26 3346.8
  [1-5]4 1:40:16

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Tu

Tuesday Nov 14, 2017 #

6 AM

Track workout warm up/down 8:00 [3] 0.6 mi (13:20 / mi)

7 AM

Track workout intervals 24:26 [5] 3.06 mi (7:59 / mi) +1m 7:59 / mi
ahr:148 max:165

Inverted ladder workout 3-2-1-1-2-3 laps with 45 sec recovery. Targeted a 8 min/mi pace.
6.12, 3.56, 1.52, 1.57, 4.07, 6.16
Legs still tired from weekend.

Trail Running warm up/down 12:50 [2] 0.85 mi (15:05 / mi) +2m 14:58 / mi
ahr:122 max:144

8 AM

Strength (Rec center) 20:00 intensity: (10:00 @0) + (5:00 @3) + (5:00 @5)

Then over to rec center for quick ballistic work on the arms:
10 + 10 pullups full wgt
20 with 60# and 80# assist
40 with 100# assist

Ab roll x 5 plus 3 off my toes, but not with arms extended flat

Stretches
9 AM

Strength (Exercise class) 45:00 [3]

Group class with Ruthie. Pretty well toast with anything to do with my arms, but good ab workout.
9 PM

Stretching 8:00 [0]

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