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Training Log Archive: kadley

In the 7 days ending Aug 4:

activity # timemileskm+mload
  Stairway to Heaven 2 1:12:40 3.62(20:04) 5.83(12:28) 2363c199.7
  Stretching1 1:00:0060.0
  Hiking1 45:00 1.0(45:01) 1.61(27:58)45.0
  Road Running1 33:33 2.73(12:17) 4.39(7:38)100.7
  Strength1 20:0060.0
  Total6 3:51:13 7.35 11.83 2363c465.3
averages - weight:161lbs

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Saturday Aug 3 #

8 AM

Road Running (Pointe du Chene) 33:33 [3] 2.73 mi (12:17 / mi)
ahr:133 max:158

Morning run with Greg and Ruthie. L hamstring very tight.

Later a swim off the pier with 160+ others jumping in to celebrate Murray's 90th birthday. Captured for local television.

Friday Aug 2 #

5 PM

Hiking 45:00 [1] 1.0 mi (45:01 / mi)

Couple hikes to the pier and the beach, swim off the pier at Pointe-du-Chene.
Legs a little tired from yesterday. Sled must be good.

Thursday Aug 1 #

10 AM

Stairway to Heaven (Kingdom Valley) 27:48 [3] 1.25 mi (22:14 / mi) +77m 18:39 / mi
ahr:106 max:137 1c weight:161lbs

Once up Stairway, and then hooked up to Drag Sled 1.0 for a test. Two laps around the field with 40# + sled. Felt about right but will need to dial in. Then to the rec center for a shower since the water line out of our pump just blew. Crappy galv pipe fitting.
5:19

Wednesday Jul 31 #

2 PM

Stretching (Rec Center) 1:00:00 [1]

Therapy pool recovery exercises with Adam. Standard exercises with buoyancy and resistance of water.
3 PM

Strength (Rec Center) 20:00 [3]

Ski erg 5 min, treadmill 5 min
Pull ups 3 x 12
Bird dogs.hip flexors

Tuesday Jul 30 #

9 AM

Stairway to Heaven hills (Kingdom Valley) 44:52 intensity: (34:15 @2) + (10:37 @4) 2.37 mi (18:56 / mi) +158m 15:41 / mi
ahr:114 max:144 2c

It's been almost 48 hours, so that should be enough recovery.
Ran around the Pines with Molly who stayed close off leash and seemed to enjoy herself. Then a couple laps up Stairway and over the top of the trails. Now that I finished fixing the mower, will have to cut the grass back down to a reasonable height. 5:21, 5:15
Legs were fine, hamstring seems to have forgotten it's busted. Have to keep working on it. Masseuse/coach advises I need to get a sled to push/drag around and build the glutes. We'll see.

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