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Training Log Archive: kadley

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Strength3 2:16:11 0.5 0.81 6
  Trail Running1 45:11 2.01(22:27) 3.24(13:57) 110
  Track workout1 25:00
  Total5 3:26:22 2.51 4.04 116

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Saturday Oct 22, 2016 #

1 PM

Trail Running (Kingdom Valley) 45:11 [2] 2.01 mi (22:27 / mi) +110m 19:12 / mi

Around the trails in the rain.

Friday Oct 21, 2016 #

5 PM

Strength (Rec Center) 1:02:11 [3] +6m
ahr:109 max:159

Warmup, balance on bosu; one leg storks and knee dips
Ski Erg 1000m/ 4:08, 500m easy
Pull ups 8, 9
V-ups, dead bugs x 10, push ups 20
Machines 12 reps:
Thigh abductor @ 12, adductor @ max wgt
Leg press both legs @ 180#, each leg individually @ 90#
Lats and delts 110#, 80#
20 inclined situps
Hamstring and calf extensions
Jump rope 75
Arm burn 1 min

Wednesday Oct 19, 2016 #

Strength (Craftsbury) 55:00 [3] 0.5 mi (1:49:57 / mi)

Warm up run, then stretching and 2 sets circuit exercises.

Squats
Situp/hip raises
Mountain climbers
Lunge and twist
Dead bugs
One arm plank
I-T-F-E shoulder stabilizers
Rowers
Side plank
Push ups (30)
Arm burn 4 min

Pull ups 6, 6

Tuesday Oct 18, 2016 #

Track workout intervals (GMUHS) 25:00 intensity: (20:00 @2) + (5:00 @5)

To the track, dabbled with a few 400's. Worthwhile, but didn't feel real good. Certain body parts stiff from yesterday's workout and Sunday's time trial.
1.54, 1.47, 1.44

Monday Oct 17, 2016 #

5 PM

Strength (Rec Center) 19:00 [3]

Stretching and balance on bosu. Strength exercise for what I've missed with the circuit workouts:

Pull ups - 10
Abduct/Adduct chest, thighs
Ski Erg 500m

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