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Training Log Archive: kadley

In the 7 days ending Jul 21:

activity # timemileskm+mload
  Strength3 4:25:193c776.0
  Hiking2 2:30:00 3.0(50:00) 4.83(31:04)330.0
  Cross Training1 1:00:0060.0
  Road Running1 32:17 2.14(15:05) 3.44(9:22) 5496.8
  Track workout1 32:00 2.25(14:13) 3.62(8:50)1c64.0
  Total8 8:59:36 7.39 11.89 544c1326.8
averages - weight:162.5lbs

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Sunday Jul 21 #

7 AM

Track workout (Chester HS) 32:00 [2] 2.25 mi (14:13 / mi)
ahr:94 max:116 1c

Early while it was still cool (72F). Slow run below hamstring strain to video form for trainer. Then home for overcast and cool breeze, so today might be okay, unlike yesterday’s 95.
10 AM

Cross Training 1:00:00 [1]
weight:161lbs

Couple hours with chain saw and loppers cutting down a tree and cleaning it up for firewood. Got more to do, but chain got pinched and popped off the bar, dinging the back side on the catcher. Needs filing, but will work.
Heavy sweat!

Friday Jul 19 #

1 PM

Strength 1:25:19 [3]
ahr:92 max:150 1c

Warm up: elliptical 5 min, ski erg 5 min 970 m; foam roll legs, stretches
Tempo: ladder drills, sprinter jumps, rapid forward and side step ups
Strength: squats 125#, Romanian dead lifts 120#, stability ball db press, elbow planks on ball, lo-hi chops, single arm pull downs, arnold press, pull ups 5 sets of 12, Sparc 5 min w/20#
Hamstring feeling good.

Wednesday Jul 17 #

4 PM

Strength (Rec Center) 1:30:00 intensity: (10:00 @1) + (20:00 @2) + (40:00 @3) + (20:00 @4)
1c weight:164lbs

Flexibility & mobility
Corrective exercises
Band work -- resistive legs and ab; distractive at hip joint
Pull ups day 2 -- 3 sets 5 reps 25# added, 14 no wgt

Tuesday Jul 16 #

11 AM

Hiking 1:00:00 [1] 1.0 mi (1:00:01 / mi)

Couple hours with loppers on the new trail. After 4 passes with the loppers and trimmer, 80% of the route is cleared to the ground. Some trimming remains at the far end section and at the exit, which is still nasty. Then dirt moving.

Monday Jul 15 #

9 AM

Road Running 32:17 [3] 2.14 mi (15:05 / mi) +54m 13:59 / mi
ahr:105 max:137

Morning run with a couple non-straining pickups. And then some trash pickups along the road out front.
11 AM

Hiking (Kingdom Valley) 1:30:00 [3] 2.0 mi (45:00 / mi)

Up to the newest section of trail with Ruthie and Molly, then back clipping with loppers, and finally back with sickle bar trimmer to mash thru 100 m of briars.
5 PM

Strength (Trainer) 1:30:00 intensity: (20:00 @1) + (50:00 @3) + (20:00 @4)
1c

Stretch, bands
More tempo today -- ladder, steps
Wgts -- deadlifts, squats, rows on Smith machine, pull ups 2 x 12

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