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Training Log Archive: kadley

In the 7 days ending Apr 21:

activity # timemileskm+mload
  Strength4 4:14:002c754.0
  Road Running3 3:57:46 16.75(14:12) 26.96(8:49) 344565.5
  Hiking1 1:00:00 2.0(30:00) 3.22(18:38)60.0
  Track workout1 47:43 3.6(13:15) 5.79(8:14) 71c131.4
  Stretching2 25:00
  Total10 10:24:29 22.35 35.97 3513c1511.0
  [1-5]9 9:59:29
averages - weight:161lbs

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Sunday Apr 21 #

1 PM

Hiking (Green Mtn HS) 1:00:00 [1] 2.0 mi (30:00 / mi)

Green Mtn nature trail with Ruthie, Dan, Kate and kids. Nice day but ground really wet.
Then home and a half hour chainsawing a fallen tree.

Saturday Apr 20 #

8 AM

Stretching 15:00 [0]

Strength (Trainer) 1:05:00 [3]

Plyos: ladder drills, lunge jumps, low step side jumps
Wgts: Bulgarian jump squats, dead lifts 3 sets 210#, various wall pulls, kettlebells, flags
Pull ups 8 @ 25# added, 8 no extra wgt

Friday Apr 19 #

3 PM

Track workout (Chester HS) 47:43 intensity: (38:43 @2) + (9:00 @5) 3.6 mi (13:15 / mi) +7m 13:11 / mi
ahr:115 max:149 1c

Snows gone, nice cloudy mild day. Best day for track so far. Mix of 200's and 400's. Got improvement as I went along, so did an extra 400 that proved to be the fastest despite feeling pooped on the last half.
Best: 200 - 45, 400 - 1.53

Heading out to the track, caught a fat beaver waddling across the driveway. Dove into the upstream side, slapped his tail and went submarine. Guess we can expect more chewing on the nearby trees.

Thursday Apr 18 #

6 AM

Stretching 10:00 [0]

plus 10 pull ups
11 AM

Road Running hills (Grainery Chester) 1:42:47 intensity: (1:06:47 @2) + (36:00 @4) 7.16 mi (14:21 / mi) +146m 13:30 / mi
ahr:117 max:150

Found a moderate hill by the grain store in town with 1/3 mile steady climb. Did a half dozen laps and then figured I was in steady state condition, so experimented with pace. First, stretched to a longer stride and got a pretty fair time. Then shorter stride but higher tempo. That was faster yet. Finally combined high turn over with a little stretch and that got best time of the day, 3:22.

Wednesday Apr 17 #

10 AM

Road Running warm up/down 52:22 [2] 3.59 mi (14:35 / mi) +94m 13:30 / mi

Around Springfield.
12 PM

Strength (Exercise class) 50:00 [3]
1c

HIIT class. Good, but stiff on some of the moves.

Tuesday Apr 16 #

8 AM

Strength (Trainer) 2:05:00 [3]
1c weight:161lbs

Relaxed session with Adam. Some early stretching, but mostly circuits of lifting, lunges, plyos, squats.
Chin ups to see how they felt after yesterday, knuckles out: 8, 12, arms okay.
3 PM

Road Running 1:22:37 [2] 6.0 mi (13:46 / mi) +105m 13:04 / mi
ahr:113 max:129

Tired and a bit sore from the weekend and morning weight work, so a slow tour around town in a brisk wind.

Note

Paused on the way up the driveway to survey recent chewing by a beaver. Just nibbling so far, no construction evident.

Monday Apr 15 #

5 PM

Strength 14:00 intensity: (10:00 @1) + (4:00 @5)

Stretching and warmup.
Pull up contest today: 17
Not my target of 20, but still the best since high school.

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