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Training Log Archive: kensr

In the 7 days ending Apr 11:

activity # timemileskm+mload
  Road Running2 2:22:49 11.0(12:59) 17.7(8:04) 67428.5
  Strength1 1:15:001c225.0
  Track workout3 59:21 4.8(12:22) 7.72(7:41) 52c206.9
  Trail Running1 45:29 1.58(28:47) 2.54(17:53) 87136.4
  PT1 45:00 1.1(40:55) 1.77(25:25)1c135.0
  Stretching1 15:00
  Total8 6:22:39 18.48 29.74 1584c1131.8
  [1-5]7 6:07:39

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Sunday Apr 11 #

7 AM

Road Running 34:18 [3] 2.98 mi (11:31 / mi) +16m 11:19 / mi
ahr:145 max:168

Good run, not planned, but convinced by Ruthie and Molly to go. Got ahead when they stopped to sniff and stuff and then kept at it. Nice negative splits. Need to get them all below 11 min/mi.

Saturday Apr 10 #

10 AM

Stretching 15:00 [0]

Pre-run for legs -- squats, lunges, hip flexors, glutes, quads, mobility.
11 AM

Track workout warm up/down 14:08 [3] 1.05 mi (13:28 / mi)
ahr:101 max:132

12 PM

Track workout (Chester HS) 10:12 [3] 1.06 mi (9:37 / mi) +2m 9:35 / mi
ahr:136 max:157 1c

On the track, doing a mile run. Forcing the pace up for a longer distance. Playing mind games to focus on arm swing, cadence and getting the glutes engaged.

Track workout warm up/down 15:46 [3] 1.09 mi (14:28 / mi) +2m 14:24 / mi
ahr:116 max:130

Friday Apr 9 #

8 AM

Note

Cleaned out the inlet ditch to our driveway culvert for the 4th time this week. The beavers are conscientiously rebuilding their dam every night to keep enlarging the new pond on the upstream side. And I'm persistently clearing it out. Who wins? Caddyshack gives low confidence in me. Do have the camera lined up now to catch them in the act.

Thursday Apr 8 #

4 PM

Trail Running (Chester HS) 45:29 [3] 1.58 mi (28:47 / mi) +87m 24:36 / mi
ahr:97 max:116

While track team was finishing up, ran the Green Mtn trails with some route finding in new area.

Track workout intervals 19:15 [4] 1.6 mi (12:02 / mi) +2m 12:00 / mi
ahr:123 max:148 1c

400 m intervals today. Legs tight, trochanter sore. Got better, but never really got the glutes going. Looking for under 2 min at the moment.
2.42, 2.32, 2.33, 2.13

Tuesday Apr 6 #

8 AM

Road Running long 1:48:31 [3] 8.02 mi (13:32 / mi) +51m 13:16 / mi
ahr:117 max:167

Rail trail to CT River Rd. Steady run, picked up for the last mile. Beautiful day warming up.

Monday Apr 5 #

8 AM

PT 45:00 [3] 1.1 mi (40:55 / mi)
1c

PT with Joanna. Emphasis on running and plyos. Bike warm up, then treadmill. 1/2 mile at 10:55 pace, then more with 2% grade. Ladder skater jumps. Goal: near term sub 10 mile.
2 PM

Strength (Trainer) 1:15:00 [3]
1c

2nd session of the day, this with Adam. Glute, hamstring and quad exercises. Felt somewhat tapped out.

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