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Training Log Archive: kensr

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Hiking1 3:44:00 9.2(24:21) 14.81(15:08)448.0
  Road Running4 2:49:18 13.35(12:41) 21.48(7:53) 157455.8
  Strength1 1:00:001c120.0
  Roller skiing1 47:00 4.04(11:38) 6.5(7:14) 894.0
  Trail Running1 31:19 1.32(23:44) 2.12(14:45) 9562.6
  Track workout1 27:22 2.13(12:51) 3.43(7:59) 21c67.9
  Stretching1 10:00
  Total9 9:28:59 30.04 48.34 2622c1248.3
  [1-5]8 9:18:59

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Sunday Sep 20 #

7 AM

Road Running 42:55 [3] 3.77 mi (11:23 / mi) +36m 11:03 / mi
ahr:155 max:178

With Joe and Christian. Crisp morning run.

Trail Running (Kingdom Valley) 31:19 [2] 1.32 mi (23:44 / mi) +95m 19:24 / mi
ahr:105 max:119

Home and then a loop around the ski trails looking for Ruthie and Molly.

Saturday Sep 19 #

Hiking (AT/LT) 3:44:00 [2] 9.2 mi (24:21 / mi)

Mt Tabor Road to VT 140 with Alex and Ed. Beautiful day, cool. , Blue sky, trace of color in the leaves. Nice section with modest climb and a few stumble rocks. Forest of rock gremlins atop White Rocks. Very pleasant hike with good companions.

Friday Sep 18 #

8 AM

Road Running 37:03 [3] 3.02 mi (12:16 / mi) +21m 12:00 / mi
ahr:135 max:163

Ruthie and Molly. Got going after a while.

Thursday Sep 17 #

10 AM

Stretching 10:00 [0]

Working on range of motion in wrist. Didn't help by yanking it yesterday.

Wednesday Sep 16 #

6 AM

Track workout tempo 14:14 [2] 1.01 mi (14:06 / mi)
ahr:111 max:141

Track workout (Chester HS) 13:08 [3] 1.12 mi (11:44 / mi) +2m 11:40 / mi
ahr:123 max:145 1c

Alternating 200 m fast, 200 m recovery. Cool morning. Still not feeling at all quick.
7 AM

Road Running 37:11 [3] 3.02 mi (12:19 / mi) +15m 12:08 / mi
ahr:139 max:167

Then off to the rail trail with Ruthie and Molly.
10 AM

Roller skiing (Springfield dam) 47:00 [2] 4.04 mi (11:38 / mi) +8m 11:34 / mi
ahr:98 max:154

Finally to the dam to ski on easy pavement there. Got stopped by an old(er) guy who wanted to know about the rollers skis, and then a long conversation about his career as a high end industrial welder.

Monday Sep 14 #

2 PM

Strength (Trainer) 1:00:00 [2]
1c

Session with Adam to work the shoulders and loosen up. Isometrics and drills, then some plyos with ladder and low benches.
3 PM

Road Running 52:09 [2] 3.54 mi (14:44 / mi) +85m 13:42 / mi
ahr:114 max:134

Around the dam loop, with an extra pass by Black River Produce for 2 bonus hills on that side.
4.26
then 3.19, 3.20
Top of dam has a half mile of wide, flat pavement that looks good for roller skiing.

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