Training Log Archive: kensrIn the 7 days ending Sep 16, 2017:
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Saturday Sep 16, 2017 #
11 AM
Trail Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
12 PM
O - competition race (Letchworth ) 1:11:01 [4] 5.37 km (13:14 / km) +263m 10:38 / km
ahr:147 max:161
Brown X -- Ran well, felt good. Flowed with the map. A little low on 6, saw the road and took a back bearing off the parking area to the control, 2 min. Thought the bank on 11 was going up to the east, not down and was confused by the shallow contours. Across the flat to 12 and then had to cut back to 11 for 1-1/ 2 min lost.
Ended up 2nd on Brown, back 4 min from Walter.
Ended up 2nd on Brown, back 4 min from Walter.
Thursday Sep 14, 2017 #
3 PM
Trail Running (Craftsbury) 1:16:33 [2] 4.47 mi (17:07 / mi) +164m 15:22 / mi
ahr:110 max:124
Around Ruthies Run.
5 PM
Road Running warm up/down 8:57 [2] 0.59 mi (15:06 / mi) +6m 14:38 / mi
Strength 50:00 [3]
Stretching, then 3 x each superset of:
20 stepups
10 pullups
20 bicycles
20 squats
15 dips
15 situps
20 lunges
15 pushups
15 supermans
Then 45 sec each front, l & r side plank
3-1/2 min arm burns
Glute finally sore. PT in the works for next week after Letchworth.
20 stepups
10 pullups
20 bicycles
20 squats
15 dips
15 situps
20 lunges
15 pushups
15 supermans
Then 45 sec each front, l & r side plank
3-1/2 min arm burns
Glute finally sore. PT in the works for next week after Letchworth.
Wednesday Sep 13, 2017 #
12 PM
Trail Running hills (Kingdom Valley) 44:00 1.89 mi (23:14 / mi) +113m 19:36 / mi
Hill intervals on the trails. One minute run up, one minute back down x 17.
Then 10 steps @ 18".
Have a physical this afternoon, so trying to get my glute to act up. Frustratingly, it seems to be fine.
Then 10 steps @ 18".
Have a physical this afternoon, so trying to get my glute to act up. Frustratingly, it seems to be fine.
Tuesday Sep 12, 2017 #
9 AM
Strength (Exercise class) 45:00 [3]
weight:163lbs
Usual workout, plus 13 pull-ups
Monday Sep 11, 2017 #
11 AM
Bicycling (Sugar River Rail Trail) 2:46:02 [1] 21.15 mi (7:51 / mi) +237m 7:35 / mi
ahr:91 max:116
Mtn bike ride with Ruthie, Claremont to Newport r/t. Trail flat as expected and went thru a couple neat covered bridges. Also has sandy areas from ATV traffic which is a little tricky in spots. Only saw one today, going slowly, but apparently ATVs can be a problem on weekends.
5 PM
Road Running 42:00 3.18 mi (13:12 / mi) +5m 13:09 / mi
Warm up for strength class at the rec center. Had done trail work today and was tired, so started slowly. Then perked up and felt okay for the last couple miles with a few pick ups at the end.
Got back and found the class had been cancelled. Actually happy with that as it would have been too much for today. Recent loading has kept me pretty well into the fatigued range, looking to recover by Letchworth weekend.
Got back and found the class had been cancelled. Actually happy with that as it would have been too much for today. Recent loading has kept me pretty well into the fatigued range, looking to recover by Letchworth weekend.
Sunday Sep 10, 2017 #
Cross Training 1:00:00 [1]
Backhoe day, 9 hours ditching the end of Dan's Dive and the run down to the Porcupine Caves. Got the ditching done, still dispersing the piles of dirt and rock.