Training Log Archive: kensrIn the 7 days ending Dec 1, 2019:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Nov 30, 2019 #
7 AM
Road Running 1:06:17 [3] 6.0 mi (11:03 / mi) +91m 10:33 / mi
ahr:150 max:168
Run with Joe around N Springfield. Lots of talk about wines (he runs a liquor store) and pricing. Cold in the teens and a little stiff. Good run.
Thursday Nov 28, 2019 #
8 AM
Road Running warm up/down 9:23 [2] 0.5 mi (18:46 / mi) +20m 16:43 / mi
ahr:110 max:134
Road Race race (Thanksgiving 5K) 30:03 [4] 3.11 mi (9:40 / mi) +16m 9:31 / mi
ahr:152 max:171
Nice going out at 9 min miles, then hit headwind coming back and pace dropped a lot. Ended up 30 sec slower overall than last year which is okay things considered.
Monday Nov 25, 2019 #
2 PM
Road Running 34:58 [3] 3.0 mi (11:39 / mi) +22m 11:24 / mi
ahr:131 max:152
Run with Ruthie and Molly.
5 PM
Strength (Trainer) 1:20:34 [3]
ahr:92 max:161 1c
Stretch and dynamic warm up, skip rope, then workout with Adam:
L-sit pull ups, bicycle pull ups
Tuck squats w/20# dbs Russian twists w/16# ball
Side planks, ball planks
Side twists against wgt
Dble pole wgts 5@ 60# each side had R tendon burning, so 25@ 50#
Dead lifts 10@ 115#, 135#
Ski erg 500m 2:10.3
L-sit pull ups, bicycle pull ups
Tuck squats w/20# dbs Russian twists w/16# ball
Side planks, ball planks
Side twists against wgt
Dble pole wgts 5@ 60# each side had R tendon burning, so 25@ 50#
Dead lifts 10@ 115#, 135#
Ski erg 500m 2:10.3