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Training Log Archive: kensr

In the 7 days ending Mar 28, 2021:

activity # timemileskm+mload
  Strength5 3:33:003c629.0
  Road Running3 2:07:31 10.73(11:53) 17.27(7:23) 531c425.9
  X-C Skiing1 1:28:36 13.4(6:37) 21.57(4:07) 91265.8
  Total8 7:09:07 24.13 38.83 1444c1320.7
averages - weight:163.5lbs

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MoTuWeThFrSaSu

Saturday Mar 27, 2021 #

10 AM

Strength (Rec Center) 15:00 [3]

Warm up bike 3 min. Stretches.
Treadmill 4 min, 1 min @ 8:30 pace.

Road Running 48:09 [3] 4.2 mi (11:28 / mi) +20m 11:18 / mi
1c

Rec center to trail, then alternating quarters on trail.

Slipped on water ice first thing this morning walking the trails with Molly. Landed firmly on back. That was okay, but little finger had an odd 90 bend to side in my glove. Straightened it out with a pop, but kinked again. After a couple repeats, left it until I could tape it to it neighbor. Either dislocated middle knuckle, or broke finger.

Friday Mar 26, 2021 #

Strength 10:00 [2]

Fire hydrant w/bands; standing isometric glute

Shot against new targets, reset worked fine.

Tested maple syrup, definitely fine.

Thursday Mar 25, 2021 #

10 AM

Strength (Rec Center) 1:03:00 [3]
1c weight:164lbs

Stretches, bike warm up 3 min, balance
Low step downs forward, sides, low hops
Bulgarian squats w/10# db, Russian twists 40 x 5#; ab roll 5 standing, 20 kneeling
Leg presses 10 x 250, 340; single leg 250#
Push ups 10 finger tip, pull ups 10/12
Treadmill working up to 8:30 pace, 3 min; holds promise for intervals until track opens up

3 PM

Note

Weather clear, sunny, truly HOT pushing 70F. Gee, snow seems to be melting.

Wednesday Mar 24, 2021 #

8 AM

Strength (PT) 45:00 [3]
1c

Exercises for glute. Treadmill at faster pace — 8:30/mi.
9 AM

Road Running intervals 28:54 [4] 2.5 mi (11:34 / mi) +20m 11:17 / mi
weight:163lbs

Per PT did intervals alternating harder/easy. Paces around 10/mi and 12/mi. Stride forced, but felt okay. Glute getting sore, good, means I’m using it.

Tuesday Mar 23, 2021 #

4 PM

Road Running 50:28 [3] 4.03 mi (12:31 / mi) +13m 12:24 / mi
ahr:128 max:151

Warm afternoon, shorts! Also checked out the new climbing tower going in at the rec center -- awesome.

Monday Mar 22, 2021 #

8 AM

X-C Skiing (Woodstock XC) 1:28:36 [3] 21.57 km (4:07 / km) +91m 4:01 / km
ahr:98 max:138

End of season at Woodstock. Last day golf course is likely to be groomed. Got out as they finished at 8:00 and trails were frozen corduroy. Nice and fast with icy spots only going around the tennis barn. No problem, except if you slipped on the turns you could end up in the creek. Clear, sunny, reminds me of Tahoe on a good morning.
2 PM

Strength (Trainer) 1:20:00 [3]
1c

Session with Adam. Bike warmup, stretches, step downs.
Plyos - lunge jumps, vertical step jumps, jump downs, hip bridge hops.
Lifting - combo dl/rows 35# db, torso twisting pulls, ab lifts, back extensions
Pull ups 12, 9

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