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Training Log Archive: kensr

In the 7 days ending May 19:

activity # timemileskm+mload
  Trail Running3 2:25:17 6.76(21:30) 10.88(13:21) 365285.3
  Hiking1 1:42:19 2.3(44:29) 3.7(27:39) 168155.9
  Strength3 1:36:303c289.5
  Road Running1 1:18:21 6.01(13:02) 9.67(8:06) 48268.0
  Trail Race1 38:54 2.98(13:03) 4.8(8:07) 97175.6
  Total8 7:41:21 18.05 29.05 6783c1174.3
averages - weight:166lbs

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Sunday May 19 #

9 AM

Trail Running warm up/down 16:38 intensity: (52 @1) + (15:00 @2) + (46 @3) 0.78 mi (21:20 / mi) +20m 19:45 / mi
ahr:106 max:121

Trail Race race (Thetford Academy 5k) 38:54 intensity: (8 @1) + (9 @2) + (3:46 @3) + (10:23 @4) + (24:28 @5) 2.98 mi (13:03 / mi) +97m 11:51 / mi
ahr:148 max:167

On the ski trails in the woods behind the school. Very nice rolling John Morton trails. Would be fun to visit in the winter. Felt good, steady run.

Trail Running warm up/down 23:29 intensity: (19:27 @2) + (4:02 @3) 1.3 mi (18:04 / mi) +35m 16:41 / mi
ahr:112 max:123

Easy cool down while I waited for AAA to show up and unlock my car. The Volvo won't let you lock the doors if the keys are inside. But I leaned up against the side of the door and heard a click-click and I was locked out.
1 PM

Trail Running hills 28:07 intensity: (8:48 @1) + (5:39 @2) + (7:48 @3) + (5:52 @4) 1.57 mi (17:54 / mi) +70m 15:43 / mi
ahr:113 max:142

Waited 1-1/2 hours, called triple A to find my status. Talked to the driver, who had to change vehicles because his front bearing locked up, and found he was still a half hour away. So ran 10 repeats up 100 m of gravel path for a little hill exercise. Service guy showed up and popped the door in 5 minutes.

Saturday May 18 #

8 AM

Hiking (Town forest) 1:42:19 intensity: (1:02:48 @1) + (25:27 @2) + (14:04 @3) 2.3 mi (44:29 / mi) +168m 36:15 / mi
ahr:93 max:129

Around the Lost Mine trail repainting blazes. Also finished up the new kiosk sign board with a map and information sheets.

Friday May 17 #

2 PM

Strength (Rec center) 43:30 [3]
1c

Shorter session testing wgt vest w/23#.
Pull ups 2 x 5
Step ups 12" pad x many
Lunges
Squats
Then no wgt for nordic hamstring extensions, push ups
Hops off and on 8" step
Inclined situps w/10#

Thursday May 16 #

3 PM

Road Running 1:18:21 intensity: (7:04 @1) + (5:38 @2) + (26:57 @3) + (24:41 @4) + (14:01 @5) 6.01 mi (13:02 / mi) +48m 12:43 / mi
ahr:130 max:163 weight:166lbs

Rail trail to the river and back. Ran 1/2 mile and then 1 mile segments. Okay for hot afternoon (75F).

Crab walked the tractor out of the woods with the attached backhoe one foot at a time. Obvious fatigue failure and then a brittle snap of the quarter inch remaining of the axle shaft.

Wednesday May 15 #

2 PM

Strength (Trainer) 12:00 [3]
1c

Stretches then harder workout.
Started with skips, plyo hops
Then sled, 3 laps @ 180#, 1.26
Series of Trap Deadlifts, 6 reps warm up 90#, then 5 x 130, 150, 150#
Hamstring curls 15# db, low step downs
Incline situps 5#
Arm bands, rows

Note: moving boulders this morning, cleanly snapped rear axle off Kubota. Oops! Fatigue failure. Got to get it out of the woods, then into dealer's shop.

Tuesday May 14 #

3 PM

Trail Running hills (Summit run x 3) 1:17:03 intensity: (30:07 @1) + (37:05 @2) + (9:32 @3) + (19 @4) 3.11 mi (24:47 / mi) +240m 19:59 / mi
ahr:101 max:138

Relaxed runs up the ski trails by various routes.
12.23
13.17
15.23
Hamstrings a little tight to start but rapidly loosened up.

Monday May 13 #

1 PM

Strength (Lifting) 41:00 [3]
1c

Leg exercises with heavier wgts:
Squats and lunges with 50# sandbags on shoulders (somewhat floppy)
Step ups 12" with 35 and 40# kb in hands (don't have matched wgts)
Trap deadlifts w/110# (and 50# bar)
8 pull ups
Next heavy session will bring wgt vest to manage loads

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