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Training Log Archive: kadley

In the 7 days ending May 25, 2019:

activity # timemileskm+mload
  Strength4 5:11:19 84c680.5
  Hiking3 1:50:00 3.9(28:12) 6.28(17:32) 160110.0
  Total7 7:01:19 3.9 6.28 1684c790.5
  [1-5]7 5:51:19
averages - weight:164lbs

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Saturday May 25, 2019 #

7 PM

Hiking (Kingdom Valley) 45:00 [1] 1.3 mi (34:37 / mi)

Molly after dinner walk. Flushed a turkey from the top of a tree where it had settled for the night. Then again from the new tree on the way back around the loop.

Trail construction all afternoon, side cutting into slope. Shoved a couple washing machine sized boulders over the edge of the drop.

Friday May 24, 2019 #

2 PM

Strength 1:43:00 intensity: (15:00 @1) + (1:13:00 @3) + (9:00 @4) + (6:00 @5) *
1c weight:164lbs

Rolling, dynamic warm up with leg swings.
Lots of band exercises on the legs, various glute and hamstring
Step ups onto bench w/high knee, single leg rdl's
One leg hamstring eccentric bridges
5 min on elliptical, deep squats using Smith bar
Ski erg 2,000 m (8:47)
Then another set of the bands and steps
Ab roll 5 standing, 50 on knees
Pull ups 2 x 10
Ski erg 500 m (1:56.9)
Stretch with leg strap
7 PM

Hiking (Kingdom Valley) 20:00 [1] 0.8 mi (25:01 / mi)

Hike with Molly around ski trails and across new cut.

Thursday May 23, 2019 #

8 AM

Strength (Exercise class) 55:00 intensity: (10:00 @0) + (45:00 @2)
1c

Upper body workout with light barbell. No jumping or impact stuff with the legs.
12 PM

Note

Replaced hydraulic line damaged on the backhoe when I pulled out a stump yesterday, spraying fluid all around. Also put in a new coupling on the front loader line where a leak had developed.

Wednesday May 22, 2019 #

4 PM

Strength 1:28:19 intensity: (40:00 @0) + (48:19 @3) +8m
ahr:94 max:150 1c

Following advice of trainer and masseuse/therapist and skipping the runs for awhile. Already going crazy with energy build up, so to the gym to do something useful without power or impact.

Rolling and stretching. Then band resistance on the legs targeting hip flexors, glutes and hamstrings. Leg swings, steps ups, glute bridges.

On the elliptical and another version of the same, then ski erg for 2000 m (9.14), for 20 min of aerobic exercise.

Finally more stretching of the hamstrings and glutes with a strap. And various stiff person yoga stretches.

Lots of leg work today and no arms, as that was yesterday.

Tuesday May 21, 2019 #

8 AM

Strength (Trainer) 1:05:00 intensity: (20:00 @0) + (45:00 @3)
1c

Rolling and stretching.
Then upper body and core, 2 sets
V-ups, rows 30#db, L-sits 30 sec, db presses on ball, planks on ball 1 min, torsional iso
Pull ups 2 x 10

Hamstring may be worthy of easy o-training this evening with Phil.
5 PM

Note

Masseuse said absolutely no running tonight, so passed on the O-training.

Sunday May 19, 2019 #

8 AM

Hiking 45:00 [1] 1.8 mi (25:00 / mi) +160m 19:35 / mi

Hike to the top of the Lost Mine Trail to build a stone bench memorial. Crew of 5 dug out a slab and pried it into position with view towards Mt Ascutney.

Hamstring felt great last evening after all the rolling. A little tight today.

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