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Training Log Archive: kensr

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Road Running2 2:01:54 9.01(13:32) 14.5(8:25) 29401.5
  Strength1 1:25:001c255.0
  Trail Running1 1:13:55 2.67(27:43) 4.29(17:13) 184128.8
  Hiking1 9:03 0.32(27:57) 0.52(17:22) 1812.6
  Total5 4:49:52 12.0 19.31 2301c797.9

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MoTuWeThFrSaSu

Friday Jun 14 #

7 AM

Road Running 1:10:10 intensity: (7:24 @1) + (30:33 @2) + (13:07 @3) + (7:01 @4) + (12:05 @5) 5.0 mi (14:02 / mi) +13m 13:55 / mi
ahr:119 max:161

Random run on the rail trail with a couple extra loops.
8 AM

Hiking 9:03 intensity: (6:15 @1) + (2:04 @2) + (44 @3) 0.32 mi (27:57 / mi) +18m 23:54 / mi
ahr:95 max:121

Picked up a brochure at the rail trailhead on town forest trails, so swung over to check it out. Hike out to the old ski jumps used through the 1980's for the high school ski jump team. All overgrown, but the recent trees have been cut so you can see the inrun and landing zones. Otherwise deep foroest. Nice natural contour for the 40 m and 20 m jumps. Two others farther in, but didn't go to them. Chester used to have a serious 50 m jump until about 1990 along with earlier 1,300' and 1,500' rope tows.

Thursday Jun 13 #

1 PM

Trail Running 1:13:55 intensity: (30:05 @1) + (34:15 @2) + (8:07 @3) + (1:28 @4) 2.67 mi (27:43 / mi) +184m 22:50 / mi
ahr:100 max:145

Two laps up to the top. Early afternoon, hot sun. Knee felt off coming down after the 2nd lap, so stopped then.
15.46, 11.03

Tuesday Jun 11 #

7 AM

Road Running 51:44 intensity: (44 @1) + (1:40 @2) + (18:45 @3) + (8:04 @4) + (22:31 @5) 4.0 mi (12:55 / mi) +16m 12:46 / mi
ahr:140 max:166

Morning run, felt okay. Didn't push hard.
3 PM

Strength (Trainer) 1:25:00 [3]
1c

Workout with Adam.
Light plyos for warmup: skips, hops
Sled with 180#, 3 laps 2:04, big improvement.
Trap deadlift 150#, 2 x 170# plus bar
Pullups 2 x 5
Lunges with side bands, cossack squats

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