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Training Log Archive: kensr

In the 7 days ending Nov 15:

activity # timemileskm+mload
  Road Running3 3:07:48 13.49(13:55) 21.71(8:39) 195563.4
  O-course Training1 1:41:50 3.59(28:22) 5.78(17:37) 253458.3
  Strength2 1:38:022c264.1
  Trail Running2 28:55 1.5(19:17) 2.41(11:59) 737.8
  Total6 6:56:35 18.58 29.9 4542c1323.6

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Sunday Nov 15 #

10 AM

Road Running 54:23 [3] 3.47 mi (15:40 / mi) +136m 13:59 / mi
ahr:124 max:162

Road run with Ruthie and Molly, then up the highway to determine if carcass was beaver or porcupine. Turned out to be another porky. Molly had a near encounter the other night, but came away unquilled.
Further up the hill and back on ski trails.
Hip felt ok after 2 days off. Then had a soak in epsom salts.
12 PM

Trail Running 20:00 [1] 1.0 mi (20:00 / mi)

Biathlon training. Craftsbury suspended all programmed practices following the Governor's restrictions imposed on recreational activities. So used the home range again and shot precision prone and standing. Did a penalty run between magazines. Prone so-so, but standing was good at 80%.
3 PM

Note

Checked out the pond down by the road. As I crossed the creek I heard water gushing upstream. Turns out my
buddies have been busy on that side of the driveway as well. Water was overflowing a dam upstream. Backup extends to the neighbor's property.

Thursday Nov 12 #

8 AM

Road Running 51:04 [3] 4.0 mi (12:46 / mi) +16m 12:36 / mi
ahr:130 max:158

Looking to do track intervals, but school class was using it so went to rail trail to use my 1/4 mile markers. However, hip was causing discomfort and didn't crank up the effort. Discovered one of my marks was off by 50' and will have to erase and repaint.

Set up PT for hip and will see what's going on there.

Wednesday Nov 11 #

4 PM

Strength (Trainer) 1:15:00 intensity: (15:00 @1) + (1:00:00 @3)
1c

Stretch and warm up mobility exercises, then session with Adam.
Two sets of jump squat/lunges, straddle dead lifts, leg ups, hamstring bridges w/75#, pull downs, step ups,step down extensions.

Problems w/R hip on step downs, weak on that side and just drop. Will talk to PT when I see her tomorrow.

Ruthie finally got mad about the brush pile that's been growing and settling in the field for 4 years. Today was quiet and gloomy with impending rain, so called for a burn permit and torched it. Pretty much gone in 3 hours.

Tuesday Nov 10 #

10 AM

Trail Running warm up/down 4:12 [2] 0.23 mi (18:16 / mi) +7m 16:41 / mi
ahr:94 max:100

O-course Training (Burnt Mtn) 1:41:50 [4] 5.78 km (17:37 / km) +253m 14:28 / km
ahr:101 max:143

Red course at Burnt Mtn. No flags out now, but was able to surmise the right location for all the controls without difficulty.

Ran slower than in September and yet was just slightly faster because I made no errors. The long climb to #10 was hot and tough in this summer-like weather.

Trail Running warm up/down 4:43 [2] 0.27 mi (17:27 / mi)
ahr:104 max:113

Monday Nov 9 #

9 AM

Road Running 1:22:21 [3] 6.02 mi (13:41 / mi) +43m 13:23 / mi
ahr:112 max:125

Rail trail with a can of paint. Marked every quarter mile along the way with bright orange spray, old markings had faded.

Strength (Rec Center) 23:02 [3]
ahr:102 max:140 1c

A little stretching and mobility
5 pull ups
Ski erg 2,000 m @ 9:34; set at 8 to minimize stress on tricep tendons.
7 PM

Note

Work today was put off because of possible covid infection at my client. Now it looks like the same for tomorrow. So opportunity for another training day Tuesday.

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