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Training Log Archive: kensr

In the 7 days ending Aug 14, 2019:

	activity	#	time	miles		km		+m		load
	O-course Training	1	2:51:04	6.7	(25:32)	10.78	(15:52)	279		513.2
	Strength	3	2:35:00						2c	445.0
	Road Running	3	2:21:38	9.97	(14:12)	16.05	(8:50)	136		391.5
	Track workout	1	42:00	3.23	(13:00)	5.2	(8:05)		1c	63.0
	Stretching	2	40:00
	Trail Running	1	11:23	0.33	(34:30)	0.53	(21:26)			34.2
	Total	10	9:21:05	20.23		32.56		415	3c	1446.8
	[1-5]	8	8:41:05
averages - weight:160lbs

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Wednesday Aug 14, 2019 #

8 AM

O-course Training (Stratton Mtn School) 2:51:04 [3] 10.78 km (15:52 / km) +279m 14:03 / km
ahr:103 max:145

Hanging control boxes for Alex's SMS training camp. Lots of nordic ski trails to check out later in the year!

C • Thanks! 1

4 PM

Stretching 20:00 [0]

Pre-strength muscle work.

5 PM

Strength (Trainer) 55:00 [3]
1c

Glute and hamstring session with Adam.

Tuesday Aug 13, 2019 #

5 PM

Road Running 27:59 [3] 1.95 mi (14:21 / mi) +52m 13:15 / mi
ahr:114 max:143

Monday Aug 12, 2019 #

7 AM

Road Running 1:20:12 [3] 6.01 mi (13:21 / mi) +82m 12:48 / mi
ahr:113 max:150

Hamstring better, but still tight. Felt good for first mile and then sore.
Clear, cool morning great for a run.

Trail Running (Sled) 11:23 [3] 0.33 mi (34:30 / mi)
ahr:113 max:124 weight:159lbs

Dragged sled around field w/40#.

Saturday Aug 10, 2019 #

7 AM

Stretching 20:00 [0]
ahr:95 max:158

8 AM

Strength (Exercise class) 40:00 [4]
1c

Obstacle course training. Post training test to compare with June pretest. Pretty much the same, although some categories were slightly better. Still in recovery phase from rogaine, so felt no real energy reserves to draw upon.

9 AM

Road Running 33:27 [2] 2.01 mi (16:38 / mi) +2m 16:36 / mi
ahr:100 max:108

Had time to kill so headed down the rail trail. Stopped on the way back for a Coke and 5 Hour Energy shot. Testing this before the next endurance event.

10 AM

Strength (Trainer) 1:00:00 [2]
ahr:85 max:128

Session with Adam. Less strength than stretching the L hamstring. Should be healed by now, so emphasis is on getting rid of the lumpy feel and lengthening it. Lots of new hamstring exercises, more aggressive than in the past. Seemed to improve the situation a little. Then iced later at home.

Friday Aug 9, 2019 #

Note

Got tractor back after extensive repair to engine/transmission assembly -- cracked casing, blown seal and hydraulic fluid leaking out starter motor. Also with a new sickle bar mower. Used it to clear the sides of the ski trails of briars and birch saplings. Then attached the backhoe and extended the new ski trail across the hillside. Very therapeutic morning.

Thursday Aug 8, 2019 #

8 AM

Track workout 42:00 3.23 mi (13:00 / mi)
ahr:107 max:142 1c weight:161lbs

Easy track run. Target 9 min pace. A little faster than that, but avoided extra strain on the L hamstring, which was tight and sore the whole time.
6 x 200
Then home and ice and it felt much better.

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