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Training Log Archive: kensr

In the 7 days ending Jun 30, 2019:

	activity	#	time	miles		km		+m		load
	Strength	4	6:02:31						4c	1056.6
	Road Running	2	1:02:28	5.42	(11:31)	8.72	(7:10)	24		183.3
	Cross Training	1	1:00:00							120.0
	Track workout	1	39:10	3.02	(12:58)	4.86	(8:04)		1c	94.8
	Road Race	1	30:56	3.13	(9:53)	5.04	(6:08)	42		123.7
	Hiking	1	20:00	0.7	(28:34)	1.13	(17:45)			60.0
	Total	8	9:35:05	12.27		19.75		66	5c	1638.4
averages - weight:164lbs

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Sunday Jun 30, 2019 #

5 PM

Track workout (Chester HS) 39:10 3.02 mi (12:58 / mi)
ahr:121 max:154 1c

Showers all day. Stopped and cleared, but very muggy as the track dried. Some stiffness from yesterday, took the 400's moderate and 200's moderate hard.
54, 2:00, 53, 1:55, 47

Saturday Jun 29, 2019 #

Event: WCOC Summer BBQ, Sprints and Meeting

7 AM

Strength (Exercise class) 1:02:00 [3]
ahr:86 max:117 1c weight:164lbs

Early obstacle course training session so I could dash off to the 5K.

Road Race race (Laura Mcnaughton 5K) 30:56 [4] 3.13 mi (9:53 / mi) +42m 9:29 / mi
ahr:148 max:166

Quick drive out to the course, register and get ready to go. Flat, rolling dirt road out and back, 600 runners. Good run, but legs a little tired from earlier. Picked up the pace on the way back which had a slight drop to it.

Road Running warm up/down 4:07 [2] 0.4 mi (10:17 / mi) +10m 9:33 / mi
ahr:125 max:157

10 AM

Strength (Trainer) 1:52:56 [3]
ahr:79 max:118 1c

After the race, back to the rec center for wgts, bands and plyos with Adam. Pretty comprehensive session. Hard workout day.

Thursday Jun 27, 2019 #

1 PM

Cross Training (Kingdom Valley) 1:00:00 [2]

Chainsawing trees on the new trail and hauling logs to bulwark the side cuts.

Then off to a followup massage for the L hamstring, coming along well.

Wednesday Jun 26, 2019 #

12 PM

Hiking hills (Kingdom Valley) 20:00 [3] 0.7 mi (28:34 / mi)

Nothing special, but did hike up to the new trail cut carrying chainsaw.

3 PM

Strength (Trainer) 1:20:00 [3]
1c

Workout with Adam. Added some plyos back in as the hamstring is feeling better: ladder drills, steps, high knee pops.

Tuesday Jun 25, 2019 #

8 AM

Road Running 58:21 [3] 5.02 mi (11:37 / mi) +14m 11:31 / mi
ahr:132 max:152

Ran early to avoid the rain.

9 AM

Strength (Rec Center) 1:47:35
ahr:97 max:159 1c

Rolling and stretching. Lots of strength work with bands, db and body wgt
Sparc machine climber 5 min w 30#
Variety of hamstring extensions
Push ups 20, pull ups 5 x 12
Cool down ski erg 500m

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