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Training Log Archive: kensr

In the 7 days ending Nov 7:

activity # timemileskm+mload
  O - competition2 2:00:53 5.43(22:15) 8.74(13:49) 249362.6
  Cross Training1 2:00:00 0.5(3:59:54) 0.81(2:29:04)120.0
  Road Running3 1:31:54 7.76(11:51) 12.49(7:22) 421c351.9
  Strength1 1:20:001c240.0
  Trail Running1 24:51 1.31(18:58) 2.11(11:47) 2324.9
  Total6 7:17:38 15.0 24.15 3132c1099.4

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MoTuWeThFrSaSu

Sunday Nov 7 #

10 AM

Road Running warm up/down 4:40 [1] 0.23 mi (20:18 / mi)
ahr:88 max:108

O - competition 1:16:27 [3] 3.38 mi (22:36 / mi) +181m 19:23 / mi
ahr:111 max:145

Saturday Nov 6 #

Note

Appears 2 of our beavers have been whacked by cars this week. May slow dam building.
1 PM

Trail Running warm up/down 24:51 [1] 1.31 mi (18:58 / mi) +23m 18:00 / mi
ahr:90 max:138

O - competition 44:26 [3] 2.05 mi (21:41 / mi) +68m 19:39 / mi
ahr:99 max:132

Friday Nov 5 #

1 PM

Cross Training 2:00:00 [1] 0.5 mi (3:59:54 / mi)

Cleaned up edge of ski trails with saw blade trimmer, then mowed the paths in the far field. Ice on edges of pond this morning.

Thursday Nov 4 #

4 PM

Road Running 30:11 [3] 2.5 mi (12:04 / mi) +20m 11:47 / mi
1c

Run with Molly. Been cold all week. Legs heavy after driving all day.

Tuesday Nov 2 #

8 AM

Road Running 57:03 [4] 5.03 mi (11:21 / mi) +22m 11:12 / mi
ahr:157 max:174

Run with Joe and Christian. Kept up a good pace for me the entire run. Took splits at every 1/4 mile mark and used that to stay on track. Still making progress.

Monday Nov 1 #

2 PM

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

Stretches, then time with Adam.
Some plyo work: skater jumps, jumps on and off 12" box
Lifts, lighter weights with emphasis on fast extension: squats 125#, dl 100#, split squats 10#
Hip bridges on gliders (hard)

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