Training Log Archive: kensrIn the 7 days ending Jul 27, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||
Friday Jul 27, 2018 #
8 AM
Trail Running long (AT Woodstock) 4:42:21 [3] 12.26 mi (23:02 / mi) +1025m 18:17 / mi
ahr:97 max:138
Trail run up to the Lookout on the AT. My notes said this was a 1,900' climb, but it turned out to be 1025 m. Lots of up. All on a smooth trail, but very humid and rocks were slippery. A great view from the top of the cabin in all directions.
Some improvisation on this trip. Had to poop about an hour in, but no TP. On another hour to a lean-to, but nothing in its outhouse. Oh well, didn't need the first half of my trail map any more. Then later on my thighs were getting chafed from the humidity (not a Bricker rash, thank goodness). Some banana skin oil from lunch seemed to work ok for that.
Got back to the car just ahead of a thunder storm. Good run. Then a magnesium sulfate soak.
4:33 without the side trip to the Wintturi shelter. Hour faster 13 years ago.
Some improvisation on this trip. Had to poop about an hour in, but no TP. On another hour to a lean-to, but nothing in its outhouse. Oh well, didn't need the first half of my trail map any more. Then later on my thighs were getting chafed from the humidity (not a Bricker rash, thank goodness). Some banana skin oil from lunch seemed to work ok for that.
Got back to the car just ahead of a thunder storm. Good run. Then a magnesium sulfate soak.
4:33 without the side trip to the Wintturi shelter. Hour faster 13 years ago.
9 PM
Stretching 16:00 [0]
Thursday Jul 26, 2018 #
6 AM
Strength (Exercise class) 45:00 [3]
1c weight:163lbs
Early workout.
9 AM
Strength (Exercise class) 45:00 [3]
Then to hardware store to order some culvert, and back for more.
11 AM
Stairway to Heaven hills 1:25:00 [3] 3.75 mi (22:40 / mi) +435m 16:40 / mi
6c
Boy, messed up timing that workout. Skipped two intervals after I hit "stop" instead of "lap". Anyway, know approximate time by perceived effort and speed. They were the first two warm up intervals. Ended up going okay despite the warm, dripping humidity.
7.00, 6.00, 5.19, 4.49, 4.36, 4.40
Trainer yesterday was talking about magnesium oil rubbed on skin to speed recovery. Seemed flaky but did some internet research to determine the real truth. Might work, but legitimate doctors aren't about to endorse it. An alternate is a bath in a magnesium sulphate solution. That was worth a try. After the second exercise session stopped by the Rite Aid and got 6# of the stuff, also called Epsom salt. Soaked in the tub after the hill workout; will see if I feel sprightly this afternoon.
7.00, 6.00, 5.19, 4.49, 4.36, 4.40
Trainer yesterday was talking about magnesium oil rubbed on skin to speed recovery. Seemed flaky but did some internet research to determine the real truth. Might work, but legitimate doctors aren't about to endorse it. An alternate is a bath in a magnesium sulphate solution. That was worth a try. After the second exercise session stopped by the Rite Aid and got 6# of the stuff, also called Epsom salt. Soaked in the tub after the hill workout; will see if I feel sprightly this afternoon.
Wednesday Jul 25, 2018 #
8 AM
Trail Running 1:57:21 [3] 8.45 mi (13:53 / mi) +204m 12:55 / mi
Wed run around the reservoir. Warm, humid, muggy but run felt okay and kept pushing along at a steady pace.
49.38 / 18.07 / 49.34
49.38 / 18.07 / 49.34
Off Trail Running warm up/down 13:17 [2] 0.53 mi (25:04 / mi) +29m 21:26 / mi
Cool down thru the underbrush.
3 PM
Stretching (Trainer) 30:00 [0]
Leg stretches with Adam.
Strength (Trainer) 1:00:00 [3]
1c
Then into strength work. Rows, pushups, squats, Bulgarian squats, torso torques, plank on ball, side planks; 2 sets of all.
Warmup before everything on skierg 2 x 500 m @ 2:12, 2:05
Warmup before everything on skierg 2 x 500 m @ 2:12, 2:05
Tuesday Jul 24, 2018 #
7 AM
Stretching 15:00 [0]
Morning leg stretches. Better today, really easy on the rolling.
9 AM
Strength (Exercise class) 45:00 [3]
1c
Good energy, included some extra jumps.
No run today, resting leg for something tomorrow.
No run today, resting leg for something tomorrow.
Monday Jul 23, 2018 #
11 AM
Stretching 16:00 [0]
Calf and quad roll, light pressure; stretch long quad, piriformis, glutes; standing calf/achilles; groin stretch; heel drops.
R quad sore last night and stiff, like when L calcified 2 years ago; seems better today.
R quad sore last night and stiff, like when L calcified 2 years ago; seems better today.
12 PM
Strength (Exercise class) 45:00 [3]
1c
HIIT class with 15 sec cardio (burbees, high jumps, jumping jack) alternating with 15 sec strength (planks, bicycles, leg ups) and 15 sec recovery.
Road Running 44:51 [2] 3.0 mi (14:57 / mi) +25m 14:34 / mi
Rail trail afterwards in light rain to cool down. R leg stiff.
Sunday Jul 22, 2018 #
8 AM
Stretching 14:00 [0]
Started raining just as I went to drill holes in the boulder, so back inside and did the exercises from Adam: rolling, bands, stretching legs.
11 AM
Stairway to Heaven 1:08:45 [2] 3.14 mi (21:54 / mi) +199m 18:18 / mi
2c
Casual run to see how the R hip felt. That was fine, but the R quad hurt from the rolling the last 2 days. Assume that's transitory and will go away.
Started with a run out Cummings, since that went okay did a couple easy hill runs.
6.09, 6.04
Started with a run out Cummings, since that went okay did a couple easy hill runs.
6.09, 6.04
Saturday Jul 21, 2018 #
10 AM
Strength (Trainer) 2:00:00
1c
Session with Adam. Worked to stretch and loosen calves, quads, glutes. Then Bulgarian squats, pushups and rows on Smith machine, static twists. Rolled legs and used medicine ball on hips.
Felt better afterwards, and actually better first thing this morning than I had expected. Back to running tomorrow.
Felt better afterwards, and actually better first thing this morning than I had expected. Back to running tomorrow.