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Training Log Archive: kensr

In the 7 days ending May 14, 2017:

activity # timemileskm+mload
  Hiking2 3:00:00 6.0(30:00) 9.66(18:38) 325180.0
  Trail Running3 2:51:37 7.68(22:21) 12.36(13:53) 858479.9
  Strength4 2:43:20 10505.0
  Road Running2 1:02:16 5.14(12:07) 8.27(7:32) 78124.5
  O-course Training1 50:27 2.71(18:38) 4.36(11:35) 96201.8
  Total12 10:27:40 21.52 34.64 13671491.3

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MoTuWeThFrSaSu

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#

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