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Training Log Archive: kensr

In the 7 days ending Oct 31:

activity # timemileskm+mload
  Road Running4 2:47:03 14.04(11:54) 22.59(7:24) 83501.1
  Hiking1 1:54:40 3.69(31:05) 5.94(19:19) 24114.7
  Strength2 1:41:552c276.2
  Shooting2 1:40:00
  Roller skiing1 57:39 5.05(11:25) 8.13(7:06) 5172.9
  Total8 9:01:17 22.78 36.66 1122c1065.0
  [1-5]6 7:21:17
averages - weight:164lbs

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Sunday Oct 31 #

10 AM

Road Running 28:28 [3] 2.5 mi (11:23 / mi) +5m 11:19 / mi
ahr:159 max:178

Nice morning run. Short on time so tried running at a fair pace from the start. Picked up Molly from Ruthie on the way back and she moved along okay. Then set a good sub 10 pace for the last 3/8 mile. More of that is coming along.
2 PM

Shooting (Craftsbury) 1:20:00 [0]

Sunny leaving home, but got into rain on the drive up. Rain the whole time shooting. You have to compete sometimes in the rain, you might as well train in rain. No one else showed up, so had the full time getting coached by Raleigh from the GRP team. Worked on standing technique. Lots of good training elements.

Friday Oct 29 #

7 AM

Road Running 47:30 [3] 4.03 mi (11:47 / mi) +40m 11:26 / mi
ahr:155 max:174 weight:164lbs

Foggy dawn run with Joe and Caroline, right at freezing. Good run.

Thursday Oct 28 #

4 PM

Hiking (Ash survey) 1:54:40 [1] 3.69 mi (31:05 / mi) +24m 30:28 / mi
ahr:82 max:104

Did an ash survey along Green Mtn Tpke to the town line, locating and evaluating the condition of ash trees along the road.

Wednesday Oct 27 #

3 PM

Roller skiing 57:39 [3] 5.05 mi (11:25 / mi) +5m 11:23 / mi
ahr:106 max:139

Finally on roller skis. Used the V2 Aeros with the brakes, which are nice to have. Along some of the rail trail and all of Paddock Rd; it got repaved this summer and is perfect with no traffic. A little time to get used to the heavier skis and then it was fine.

Strength (Rec Center) 29:32 [2]
ahr:81 max:103 1c

Ankle work: circle board, side squats, band eversion, skates on half round foam, bosu, dynadisc
Pull ups 8
Ab roll standing and kneeling

Tuesday Oct 26 #

9 AM

Road Running 1:00:34 [3] 5.0 mi (12:07 / mi) +26m 11:55 / mi
ahr:157 max:173

Rainy morning, but slowed to a drizzle. Had run with Joe canceled so went out on my own. Wet 40’s. Pushed each quarter with negative splits at the end. Keep working towards 10 min miles. Maybe if I did what I did in my 30’s, I could get back to 6:30’s.
3 PM

Shooting (Kingdom Valley) 20:00 [0]

Drizzly, but you've got to race in the rain, so might as well train in it. All standing to stay reasonably dry. Dark, hard to see, but better after I opened up the optics.
20 rnds

Monday Oct 25 #

1 PM

Road Running 30:31 [3] 2.51 mi (12:10 / mi) +12m 11:59 / mi
ahr:146 max:167

Run before gym workout. Lazed on the first quarter mile, then picked it up for rest. Drizzle pretty steady.

Strength (Trainer) 1:12:23 [3]
ahr:79 max:114 1c

Into rec center for stretching and work with Adam.
Balance practice led to discussion about ankle stabilizers and then exercises for same. Used bands, half round foam pad, tilted side squats and circle board.
Free squats at 75#, rows, single leg extensions, single leg back ups
Then chin ups 2 x 7 and sledgehammers on my own

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