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Training Log Archive: kensr

In the 7 days ending Nov 22:

activity # timemileskm+mload
  Strength3 2:10:003c330.0
  Hiking2 1:40:06 2.47(40:32) 3.98(25:11) 205100.1
  Road Running2 31:23 2.43(12:55) 3.91(8:01) 6887.6
  Total7 4:21:29 4.9 7.89 2733c517.7
averages - weight:164lbs

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MoTuWeThFrSaSu

Sunday Nov 22 #

7 AM

Hiking (Kingdom Valley) 43:54 [1] 1.12 mi (39:12 / mi) +90m 31:24 / mi
ahr:100 max:148

Hike around trails with Molly to log new trail being cut. Came across our porcupine on the way down. Molly jumped around and sniffed, but luckily stayed far enough away to escape spines. Took a leash to get her clear. Meanwhile, the porky just ambled off.
8 AM

Strength 10:00 [1]
1c

Mild series of exercises for the glutes and rolling with borrowed Tiger ball.

Saturday Nov 21 #

1 PM

Road Running warm up/down 6:31 [2] 0.42 mi (15:31 / mi) +14m 14:03 / mi
ahr:112 max:133

Little bit of hill run warmup first to irritate hip.
2 PM

Note

Got appt with PT for hip but not until January. Trainer offered to do an evaluation while we're waiting. Ran through a series of tests to eliminate possibilities. Conclusion: likely gluteus medius tendinopathy, aka dead butt syndrome. Good news, it's not deterioration of the hip socket. It's inflamation of the glute tendons and bursa around the socket. Identified some strengthening exercises that may help.

Thursday Nov 19 #

3 PM

Strength (Rec Center) 40:00 [3]
1c

Leg work. Short stretch, warm up, ski erg 500 m, skip rope.
Squats, leg press 250#, 340#
Pull ups 10, 8; pull downs 15 @ 40# each
Bird dogs std and same side
Extensions off low step
Bands for clamshell, leg lifts, shuffle

Wednesday Nov 18 #

10 AM

Hiking (Kingdom Valley) 56:12 [1] 1.35 mi (41:37 / mi) +115m 32:54 / mi
ahr:89 max:120

Extra hike around the ski trails this morning to pin down gps track and edit map for vegetation.
1 PM

Road Running 24:52 [3] 2.01 mi (12:22 / mi) +54m 11:25 / mi
ahr:145 max:164

Run with Ruthie and Molly.

Tuesday Nov 17 #

9 AM

Strength (Trainer) 1:20:00 intensity: (20:00 @1) + (1:00:00 @3)
1c weight:164lbs

Warm up, stretching and mobility, then a session with Adam.
Plyo jumps, rdl's, eccentric single leg squats off step, lunges against band, pull downs, leg ups, hamstring bridges w/wgt bar
8 pull ups, 500 m ski erg

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