Training Log Archive: kensr

Down to check on the beaver dam. My, have they been busy! Two 8" ash trees down along the road, one looks like the top landed on the shoulder and someone cut it back with a chain saw. Three or four more nearby have been chewed half way through and might land in the road, too. Construction now totals 5 dams backing up 250 m along the stream. Also a good sized lodge 4' high by 8' diameter is rising in the middle of the pond. The ash seems to be their favorite species, which I guess is okay because if they don't get them the emerald ash borer will.

C • beaver lodge 3

More upper body ski work, plus legs:
Garhammer - 11
Double pole squat - 30# x 10
L-sit pull ups - 5
Pull ups - 45# added - 1/2/2/2
Tuck squat & hold - 20# x 10
Lunges, back lunges
18" step w/20# sandbag - 32
Ski erg 500m
Leg press - 300# x 10, calves x 15
Full range of motion 120# x 15, 5 x each leg solo

Then running and stretching in therapy pool for another 15 min not logged

Around the ski trails with Ruthie and Molly in light rain.

Rail trail run with Ruthie and Molly. Out by myself, back with Molly, who is handling well on the leash.

Upper body day, specific strength for double poling.
2 x ski erg 500m
Pull ups 10, 5 @ 25# added, 5 @ 25# added
Weighted squats 10 x 15# dbs, 15#, 20#
Garhammers 3/ 5/ 5
Pole squats (arms out) 10 x 15#, 15#, 20#
L-sits 3/ 3/ 5

Then into therapy pool for another 15 minutes to loosen up legs from yesterday, plus a few minutes in the steam room.

Dropped Adrian and Allison's car at White Rocks and we all went down to Kelly Stand AT. They are out for 3 days and I was just doing a day run.

Up over Stratton on a chilly, clear morning, down the other side to Stratton Pond. Felt good so kept going another 2 miles to the Winhall River bridge for lunch. Back the same way, except when I hit the IP road I decided to explore that. North a mile and a half towards Little Pond. Road is grass covered and mowed, well drained and a great run. Then back to the AT and up over Stratton again and to the car. On the way up met Poppet, previously coach at SMS, who was doing a loop around the mountain.

Felt good the whole way except for the last mile coming over the flats to the car. Legs had had enough and were ready for a hot shower. But entirely an excellent day!

C • Beastly! 4

Up to the Tea House with Ruthie and Molly. It was Molly's first hike beyond the limit of the invisible fence, gaining access thru the garage. After moving a cord of wood into the basement towards this winter.

Was planning a long trail run over Stratton, but had a forced schedule change. Likely tomorrow.

Some trail running to warm up, then down the road for two 1/4 mile pickups and a bunch of 20 second ones coming back up.

Couple hours with the trimmer hacking briars from Dan's Dive, the Glade and Lollipop.