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Training Log Archive: kensr

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Strength3 3:20:003c560.0
  Road Running3 2:32:35 12.02(12:42) 19.34(7:53) 93433.3
  Roller skiing1 50:57 5.13(9:56) 8.26(6:10) 20152.9
  Track workout1 43:06 3.58(12:02) 5.76(7:29) 241c131.2
  Hiking1 30:00 1.0(30:00) 1.61(18:39)30.0
  Trail Running1 7:00 0.5(14:00) 0.81(8:42)14.0
  Total8 8:03:38 22.23 35.78 1374c1321.3
averages - weight:162lbs

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MoTuWeThFrSaSu

Sunday Oct 4 #

7 AM

Road Running 46:15 [3] 4.1 mi (11:17 / mi) +32m 11:01 / mi
ahr:169 max:197

Early morning with Joe and Christian. Crisp run in the 30's, clear weather.
nice to see my HR get up into the 190's (?).
2 PM

Trail Running (Craftsbury) 7:00 [2] 0.5 mi (14:00 / mi)

A short run to loosen up before biathlon shooting.
Had to deal with a loose butt plate again, but only at the end.

Friday Oct 2 #

7 AM

Hiking (Kingdom Valley) 30:00 [1] 1.0 mi (30:00 / mi)
weight:162lbs

Hike in light rain with Molly around the ski trails. Across the roughed out path of yet another new trail high on the hillside. Some briar growth over the summer, but might be possible to explore on skis this winter if we get a heavy snowpack.
10 AM

Strength (Rec Center) 1:05:00 intensity: (20:00 @1) + (45:00 @3)
1c

Empty gym. Got questioned for not wearing a mask even though no one else was there.
Stretched, warm up, balance, squats, lunges, jump rope.
Shoulder mobility, iso, band.
Push ups (30) on ball.
Pull ups 1 set of 5 ok, shoulder failed on 2nd set.
Launch simulations off mat.
Ski erg 3 x 500, ~2:15 best.
Leg presses 10 x 250#, single legs 10 x 70#

Thursday Oct 1 #

4 PM

Road Running warm up/down 18:45 [2] 1.32 mi (14:12 / mi)
ahr:102 max:138

Road Running warm up/down 5:44 [2] 0.32 mi (17:55 / mi) +11m 16:08 / mi
ahr:98 max:104

Track workout intervals (Rail trail) 43:06 intensity: (25:06 @2) + (18:00 @4) 3.58 mi (12:02 / mi) +24m 11:48 / mi
ahr:128 max:154 1c

First to Chester HS, then Springfield HS and both had soccer games and runners on the track. So went to the rail trail and ran the last quarter mile before the bridge.
8 x 400 m with jog back to the start. First 4 were upstream, last 4 downstream.
2.54, 2.33, 2.18, 2.30
1.59, 2.01, 1.54, 1.56

Road Running warm up/down 17:51 [3] 1.28 mi (13:57 / mi) +10m 13:36 / mi
ahr:119 max:146

Wednesday Sep 30 #

12 PM

Road Running 1:04:00 [3] 5.0 mi (12:48 / mi) +39m 12:30 / mi
ahr:120 max:146

Various running with Ruthie, Molly and Christian. Nice after last night's hard rain.

Strength (Rec Center) 45:00 [3]
1c

Stretching, mobility.
Follow up shoulder exercises with band and iso, plus one so-so pull up. Ok on the up, but shoulder wants to pop out going down.
On big mat doing dry run launches from prone position. Not quite the same as with a rifle, but figured that wouldn't go well in the gym.
Balance on bosu. Fast mountain climbers using sliders.
500 m ski erg.

Tuesday Sep 29 #

10 AM

Roller skiing 50:57 [3] 5.13 mi (9:56 / mi) +20m 9:49 / mi
ahr:114 max:138

Rail trail okay. Went onto the road beyond and pavement was rough. Technique work.

Then some biathlon shooting after, working on accuracy and launch.

Monday Sep 28 #

1 PM

Strength (Trainer) 1:30:00 [3]
1c

Warm up, stretching. Ski erg 500 m. Jump rope. Squats, lunges.
Training with Adam: Ladder drills, plyos, jumps and steps. Kettlebells, RDL's.
Practiced moves for launching from biathlon prone position, up from mat.

Tried a pull up, but shoulder failed halfway up -- oops. Have more recovery needed on that.

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