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Training Log Archive: kensr

In the 7 days ending Apr 4, 2021:

activity # timemileskm+mload
  Road Running2 1:55:38 9.3(12:26) 14.97(7:44) 140346.9
  Strength2 1:45:002c270.0
  Track workout2 1:09:36 5.15(13:31) 8.28(8:24) 112c193.5
  Trail Running1 1:05:42 3.7(17:45) 5.95(11:02) 151197.1
  Skiing1 1:03:00 10.7(5:53) 17.22(3:40) 2983189.0
  Total8 6:58:56 28.85 46.42 32854c1196.5

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MoTuWeThFrSaSu

Sunday Apr 4, 2021 #

3 PM

Track workout intervals (Chester HS) 46:55 intensity: (41:40 @2) + (5:15 @5) 3.1 mi (15:08 / mi)
ahr:98 max:131 1c

Track for short intervals. Gusty wind.
5 x 200
Stiff at first, gradually loosened up but never felt as good as Wednesday with Kenny. Hip bothered me on the first interval when it was on the outside, reversed direction for the others and it was okay. A little L knee twinge but I think that will be okay as well.
78, 70, 66, 63, 57

Also shot biathlon prone. Finally got the rifle zeroed in after cleaning the bolt a week ago after shooting some junk CCI that wouldn't eject. 3rd mag looked good with three in the 10 ring and the others a little L. Then shot the metal targets and dropped 5/5 for a good day. Next will repeat and work on standing.

Saturday Apr 3, 2021 #

7 AM

Road Running long 1:26:23 [3] 6.8 mi (12:42 / mi) +128m 12:00 / mi
ahr:153 max:174

Run with Ruthie, Kenny and Molly. Nice clear morning, 17F at the start.

Friday Apr 2, 2021 #

3 PM

Trail Running 1:05:42 [3] 3.7 mi (17:45 / mi) +151m 15:46 / mi
ahr:128 max:174

Run with Kenny on Cummings, then up around ski trails, soft surface.

Wednesday Mar 31, 2021 #

Strength (PT) 45:00 [2]
1c

Treadmill warm up with two pickups at 10 min/mi. Balance, ladders, stretches.
Been drinking more water, which has alleviated hip pain to a large degree (synovial fluid lubrication?). Will see if that continues as running increases.
3 PM

Track workout 13:25 [3] 1.1 mi (12:12 / mi)
ahr:147 max:161 1c

With Kenny at track, looking for short speed segments. Did 4 x 200, pushing but keeping under absolute max. Pleased with the times. Key part of overall pace improvement.

Track workout 52 [5] 0.14 mi (6:12 / mi)
ahr:135 max:150

Track workout 51 [5] 0.12 mi (6:48 / mi) +5m 6:06 / mi
ahr:142 max:150

Didn't stop watch, got time from split.

Track workout 54 [5] 0.12 mi (7:30 / mi) +4m 6:50 / mi
ahr:135 max:146

Track workout 55 [5] 0.13 mi (7:04 / mi)
ahr:130 max:148

Track workout 5:44 [3] 0.43 mi (13:17 / mi) +2m 13:04 / mi
ahr:151 max:163

7 PM

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

Evening workout with Adam. Warm up, stretches. Jumps and launches, squats, back extensions.

Tuesday Mar 30, 2021 #

10 AM

Skiing (Okemo) 1:03:00 [3] 10.7 mi (5:53 / mi) +2983m 3:09 / mi

Finally some downhill skiing this year! With Kenny and Eliza on soft and sometimes slushy corn snow. Clear, sunny and warm.
2 PM

Road Running 29:15 [3] 2.5 mi (11:42 / mi) +12m 11:31 / mi
ahr:151 max:172

With Ruthie and Samantha right after skiing. Samantha left us both in the dust, and Ruthie did better than me.

Monday Mar 29, 2021 #

5 PM

Note

Pinky finger injury turns out to be a boutonniere deformity caused by jamming my finger into the ground when I fell. Tendon that extends the finger was torn, so it has a permanent kink. Needs to heal on its own. Takes 6 weeks with finger splinted straight 100% of the time.
C • ouch 4

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