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Training Log Archive: kensr

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Strength3 3:09:103c567.5
  Trail Running2 2:22:45 9.32(15:19) 15.0(9:31) 166291.3
  Road Running2 50:25 4.02(12:32) 6.47(7:48) 47161.3
  Intervals1 35:17 3.0(11:46) 4.83(7:18) 16105.8
  Total8 6:57:37 16.34 26.3 2293c1125.9

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MoTuWeThFrSaSu

Sunday Jun 2 #

5 PM

Trail Running (Cabin John trail) 47:42 intensity: (16:15 @1) + (16:59 @2) + (12:09 @3) + (2:19 @4) 3.02 mi (15:48 / mi) +61m 14:53 / mi
ahr:106 max:135

Woods run with Kenny and Samantha. Easy run by the creek.

Saturday Jun 1 #

10 AM

Trail Running (Old Dominion trail) 1:35:03 intensity: (16:54 @1) + (56:08 @2) + (21:53 @3) + (8 @4) 6.3 mi (15:05 / mi) +106m 14:20 / mi
ahr:106 max:130

Run with Ruthie. Pleasant sunny day. Lots of bikes on the paved part of the route
1 PM

Strength 42:10 [3]
1c

Workout in the hotel facility. Dumbbells and cable machine, plus treadmills and bike I didn’t use. Single leg bridges, rows, pull downs, side planks. 6 pull ups. Sit ups.

Thursday May 30 #

9 AM

Strength (Rec center) 43:00 [3]
1c

Stretching, low intensity strength.
Balance, pretty solid on dynadisc one leg
Various hops, up and down low step
Lifting - trap deadlifts, warm up then 6 x 140, 140, 140
Nordic hamstring curls
Machine hamstring curls, single leg 50#, 60#
2 x 8 pull ups

Wednesday May 29 #

10 AM

Intervals (Rail trail) 35:17 [3] 3.0 mi (11:46 / mi) +16m 11:34 / mi

Got a good review with PT and done with that. Decided to stop for a run on the way home. Warmed up with a mile, then 4 x 1/4, a half, then 2 x 1/4, with recoveries.
2.25, 2.14, 2.10, 2.09, 2.10, 2.26
11 AM

Road Running 16:13 intensity: (1:01 @1) + (15:12 @2) 1.02 mi (15:54 / mi) +33m 14:27 / mi
ahr:104 max:115

Jog up the road to see a car no doubt speeding that missed the curve and went off the opposite embankment. Slid sideways into a big tree and spun around almost on its side. No ambulance, but several police cars marking the spot.

Tuesday May 28 #

7 AM

Road Running tempo 34:12 intensity: (15 @1) + (48 @2) + (6:41 @3) + (24:20 @4) + (2:08 @5) 3.0 mi (11:24 / mi) +14m 11:14 / mi
ahr:135 max:152

Rail trail run. Pushed my pace after the day off yesterday. Felt good and kept it just where I was breathing hard.
3 PM

Strength (Trainer) 1:44:00 [3]
1c

Stretching, activating, balance on dynadisc, 500 m skierg, sliders.
Then workout with Adam.
Skips and hops between circles.
Sled with 180#, felt good and pushed hard for new record, except stopped after 5 laps instead of 6 and had to restart and finish it.
Trap dead lift warm up @ 90, then 140 and two sets of 5 at 160#.
Side planks suspended by upper leg on a bench.
Lunges with 30# on shoulder and 25# kb
Band work on arms and hamstrings.
10 pull ups.

Monday May 27 #

Note

Misc work around home. Tilled 500 ft2 for corn in the field. Misty rain.
Easy recovery after 3 harder days. Intervals tomorrow.

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