Training Log Archive: kensrIn the 7 days ending Jun 6, 2021:
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Saturday Jun 5, 2021 #
8 AM
Track workout warm up/down 13:34 [3] 1.04 mi (13:03 / mi)
Track workout intervals 31:25 2.52 mi (12:28 / mi) +2m 12:26 / mi
ahr:125 max:148 1c
Track with Ruthie and Kenny. Sunny and warm, getting warmer. Felt slow at first then got better.
8 x 200
67 / 58 / 53 / 50 / 50 / 52 / 55 / 46
Started fading, but got Kenny to run as a rabbit on the last one and broke 50 for the first time in a long time.
8 x 200
67 / 58 / 53 / 50 / 50 / 52 / 55 / 46
Started fading, but got Kenny to run as a rabbit on the last one and broke 50 for the first time in a long time.
Friday Jun 4, 2021 #
Road Running (Bethesda ) 1:05:00 [3] 5.02 mi (12:57 / mi)
Road run to Capital Crescent trail with Ruthie.
Strength 20:00 [3]
1c
Ballista routine.
10 AM
Road Running 1:05:48 [3] 5.02 mi (13:06 / mi) +53m 12:41 / mi
ahr:116 max:146
Wednesday Jun 2, 2021 #
2 PM
Road Running 33:12 [1] 1.96 mi (16:56 / mi) +54m 15:36 / mi
ahr:90 max:109
Slow recovery jog in the midst of returning hot weather.
Tuesday Jun 1, 2021 #
7 AM
Road Running 32:00 [3] 3.0 mi (10:40 / mi) +10m 10:34 / mi
ahr:158 max:177
Good morning run with Ruthie. Nice pace from the start and picked it up as we went along. She stayed with me until the last 1/2 mile when I was running sub-10's. Best training run in quite awhile.
Monday May 31, 2021 #
8 AM
Strength (Trainer) 1:36:00 [3] 0.4 mi (3:59:54 / mi)
1c
Warm up bike, treadmill 4 min each. Dynamic mobility, stretches.
Then an hour with Adam, plyos with single leg ladder hops, jumps off step and bench w/second followup jump, squat jumps onto 1 leg
Lifts: Bulgarian squats w/25# db's, ab chair leg lifts, monster walk w/band, step downs
Finally 10 pullups, 500 m ski erg
Then an hour with Adam, plyos with single leg ladder hops, jumps off step and bench w/second followup jump, squat jumps onto 1 leg
Lifts: Bulgarian squats w/25# db's, ab chair leg lifts, monster walk w/band, step downs
Finally 10 pullups, 500 m ski erg
Road Running 54:10 [3] 4.0 mi (13:33 / mi) +20m 13:20 / mi
1c
Onto the rail trail with pickups alternating 1/4 miles.