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Training Log Archive: kensr

In the 7 days ending Jun 26, 2017:

activity # timemileskm+mload
  Road Running4 1:41:20 7.38(13:43) 11.88(8:32) 269226.8
  Trail Running4 1:37:21 5.21(18:42) 8.38(11:37) 225226.1
  Strength7 1:07:00241.0
  Road Race1 27:20 2.9(9:26) 4.66(5:52) 103109.3
  Track workout2 10:15 1.14(9:01) 1.83(5:36) 230.9
  Total15 5:03:16 16.63 26.76 599834.0

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TuWeThFrSaSuMo

Monday Jun 26, 2017 #

6 AM

Strength 4:00 [3]

50 sit-ups
6 PM

Trail Running hills (Kingdom Valley) 6:00 [5] 0.42 mi (14:11 / mi) +81m 8:53 / mi
ahr:110 max:133

Hill intervals. First set 6 x 30 sec up ski trail. Recovery to allow HR to drop to 110.
7 PM

Trail Running warm up/down 9:59 [2] 0.47 mi (21:07 / mi)
ahr:99 max:130

Back down the hill to the Pines stream crossing.

Trail Running hills 1:00 [5] 0.07 mi (13:31 / mi) +1m 12:59 / mi
ahr:108 max:122

Second set 6 x 10 sec short steep hill, up the Wall. Back down for recovery to 110 HR.

Trail Running warm up/down 5:01 [2] 0.16 mi (30:56 / mi) +3m 29:15 / mi
ahr:109 max:129

Cool off back to house; 10 boulder hop ups.

Sunday Jun 25, 2017 #

8 AM

Road Running 21:12 [3] 1.82 mi (11:38 / mi) +50m 10:43 / mi
ahr:123 max:148

Morning wakeup with Ruthie.

Trail Running hills (Kingdom Valley) 10:21 [3] 0.57 mi (18:02 / mi) +57m 13:47 / mi
ahr:107 max:135

Then 1 min hill intervals up the ski trails.

Strength 4:00 [3]

50 sit-ups
5 PM

Note

Put new window in the dining room today, triple glazed. Replacing all the old clapboard on that side and adding 1" foam siding under the new boards.

Saturday Jun 24, 2017 #

7 AM

Road Running warm up/down 26:07 [1] 1.72 mi (15:09 / mi) +49m 13:56 / mi
ahr:116 max:132

8 AM

Road Race race (Walpole 5K) 27:20 [4] 4.66 km (5:52 / km) +103m 5:17 / km
ahr:159 max:169

Hilly 5K, very humid. Drenched with sweat. Legs heavy from long day yesterday. Lost time on the hills, passed people coming back down. Pretty course around nice NE village.
9 AM

Road Running warm up/down 25:01 [2] 1.44 mi (17:24 / mi) +102m 14:16 / mi
ahr:113 max:135

Around local streets looking at the old houses. Solid Greek Revival designs from early 1800's.
10 AM

Track workout intervals (GMHS track) 5:10 [5] 0.79 mi (6:33 / mi) +1m 6:31 / mi
ahr:133 max:168

Stopped on the way home for speed work: 6 x 200. First had cooled off too much, but then ran okay.
68, 54, 49, 47, 44, 46
11 AM

Track workout warm up/down 5:05 [1] 0.35 mi (14:37 / mi) +1m 14:29 / mi
ahr:131 max:151

Final cool down.
12 PM

Strength 4:00 [3]

50 sit-ups

Friday Jun 23, 2017 #

Event: 2017 Gold Rush Meet and USA SML Championships
 
6 PM

Strength 4:00 [3]

50 sit-ups
No run today, ended up with an unexpected 5 AM drive to Burlington to fill in for someone, after having been up there all day yesterday for other work.

Thursday Jun 22, 2017 #

3 PM

Trail Running (Craftsbury ) 1:05:00 [2] 3.5 mi (18:34 / mi) +83m 17:18 / mi

Checking small trailways for next winter.

Strength 40:00 [4]

Warmup stretches
50 sit-ups, 50 super mans
20 sets of 3 pull-ups, 6 push-ups, 10 squats on 1 min cadence
Arm burns

Wednesday Jun 21, 2017 #

6 AM

Strength 5:00 [3]

50 sit-ups
20 pushups
5 PM

Road Running 29:00 [3] 2.4 mi (12:05 / mi) +68m 11:06 / mi

Tuesday Jun 20, 2017 #

Strength 6:00 [3]

50 sit-ups
20/10/10 pushups

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