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Training Log Archive: kensr

In the 7 days ending Oct 2, 2017:

activity # timemileskm+mload
  Hiking4 6:40:58 11.15(35:58) 17.94(22:21) 9351110.9
  Bicycling3 4:04:02 28.5(8:34) 45.86(5:19) 568488.1
  Road Running5 4:02:11 20.24(11:58) 32.58(7:26) 157691.9
  Trail Running3 2:07:49 9.04(14:08) 14.55(8:47) 137337.8
  Stretching10 2:02:009.0
  Strength1 55:00165.0
  Total25 19:52:00 68.93 110.93 17972802.7
  [1-5]17 17:53:00

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Monday Oct 2, 2017 #

5 PM

Road Running intervals 28:21 intensity: (18:21 @2) + (10:00 @4) 2.4 mi (11:49 / mi) +13m 11:37 / mi
ahr:132 max:157

Squats and lunges, then easy warmup. Ten 60 sec pickups along the trail with 60 sec easy run recoveries.
6 PM

Strength (Exercise class) 55:00 [3]

Warmup 500 m on Skierg. Then group workout on arms, core, legs.
8 PM

Stretching 10:00 [0]

Quick set of hip flexor stretching

Sunday Oct 1, 2017 #

Event: Hudson Highlander 2017
 
6 AM

Road Running long 1:37:00 intensity: (40:00 @3) + (57:00 @4) 9.4 mi (10:19 / mi) +16m 10:16 / mi
ahr:149 max:171

Early run with group in temps just over freezing. Pushed to keep up and ran at a faster pace than usual. Frustrated by humidity fogging up glasses and watch battery going kaput. But a good run, first this season starting in the dark.

Freshness low, but feel good => weather!
8 AM

Stretching 14:00 [0]

4 reps hip flexors, hamstrings, glutes
15 heel drops for the calves

Saturday Sep 30, 2017 #

7 AM

Trail Running (Great Meadow Loop) 45:39 [2] 2.91 mi (15:41 / mi) +62m 14:43 / mi

Finished rest of Loop this morning. Connects with a couple other trails that cover more ground. Interesting network from town.
9 AM

Stretching 11:00 [0]

Morning stretches 4 reps each
4 PM

Hiking (Mt Pitchoff, NH) 20:00 [2] 0.6 mi (33:19 / mi)

Side stop on the way home to hike to the fire tower. Cloudy and damp, not much to see.

Friday Sep 29, 2017 #

6 AM

Road Running 57:32 [2] 3.85 mi (14:57 / mi) +94m 13:54 / mi

Followed around the 5k route from a race s few weeks ago. Left town and went straight up the hillside and then back down. Clear, dry and chilly this morning.
8 AM

Stretching 12:00 [0]

4 sets of the 7 hip flexor, glute and calf stretches.
10 AM

Hiking (Pemetic Mtn) 3:35:14 [3] 5.42 mi (39:45 / mi) +417m 32:04 / mi

From Jordon Pond up the Triad then to top of Pemetic. Down the west Ravine and a couple of ladders and back along the pond.
3 PM

Bicycling (Eagle Lake) 1:39:25 [2] 11.88 mi (8:22 / mi) +224m 7:54 / mi

Lunch and then north along the pond and over to Eagle Lake. Around that and south past Bubble and around the south end of the Triad to the start.
5 PM

Trail Running (Great Meadow Trail) 33:00 [3] 2.8 mi (11:47 / mi)

South from the B&B to Spring St and picked up the Great Meadow Trail. Followed that into the park for awhile to the Loop Rd. Back same way after coming up towards a doe standing in the middle of the road waiting for her fawn to cross. Would be good to have the time to run the full trail.
7 PM

Stretching 12:00 [0]

4 sets of the stretches.

Thursday Sep 28, 2017 #

7 AM

Stretching 12:00 [0]

Glutes, hamstrings, heel drops

Road Running (Bar Harbor) 33:34 [3] 2.65 mi (12:39 / mi) +14m 12:27 / mi

Out Schooner Head Rd. Nice late summer morning.
10 AM

Hiking (Beech Mtn) 1:33:44 [3] 2.73 mi (34:18 / mi) +270m 26:15 / mi

West Ridge trail to summit, South Ridge trail back down. Good trail with rock pitches but no scrambling.
1 PM

Bicycling (Parkman Mtn) 1:17:26 [2] 8.6 mi (9:00 / mi) +183m 8:27 / mi

Carriage roads around Parkman. Fair grades, but nothing too steep — these were cut for horses and carriages after all. Wide with excellent cinder surface, actually hard packed fine gravel. Beautiful stone arch bridges over every creek.
4 PM

Trail Running (Schooner Head Trail) 49:10 [3] 3.33 mi (14:45 / mi) +75m 13:47 / mi

On the way back stopped where I turned around this morning. Went out to Dorr Point and saw the foundation of one of the old “cottages” from a hundred years ago. Then along the trail towards Schooner Head, but turned around well short of it.
5 PM

Stretching 14:00 intensity: (11:00 @0) + (3:00 @3)

Afternoon hip flexor stretches then some strength:
15 push-ups
25 sit-ups
15 dips

Wednesday Sep 27, 2017 #

7 AM

Stretching 11:00 [0]

3 set glutes, hamstrings, hip flexors
3 PM

Bicycling (Acadia, ME) 1:07:11 [2] 8.02 mi (8:23 / mi) +161m 7:53 / mi

From Bar Harbor up to the carriage roads and around Witches Hole.
4 PM

Road Running 25:44 [2] 1.94 mi (13:15 / mi) +20m 12:50 / mi

Around Bar Harbor and along the shore path.
5 PM

Stretching 11:00 [0]

More hip flexor and muscle work.

Tuesday Sep 26, 2017 #

4 PM

Hiking 1:12:00 [2] 2.4 mi (30:00 / mi) +248m 22:43 / mi

Sampling a section of the Tomasso lands in advance of an open house next month.
9 PM

Stretching 15:00 [0]

3 sets of stretches

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