Training Log Archive: kensrIn the 7 days ending Oct 29, 2018:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||
Monday Oct 29, 2018 #
12 PM
Strength (Exercise class) 55:00
1c
Stretching and HIIT class.
4 PM
Road Running 48:24 4.01 mi (12:04 / mi) +12m 11:58 / mi
ahr:130 max:152
Warmup on the rail trail and then two 1 mile pickups.
Sunday Oct 28, 2018 #
10 AM
Stretching warm up/down 10:00 [0]
Road Running 1:07:51 [3] 6.0 mi (11:19 / mi) +104m 10:44 / mi
ahr:138 max:155
Warmed up and started at an okay pace, then dropped as I got a little warm. Damp day around 40F, maybe one layer too many.
Road Running warm up/down 11:44 [1] 0.51 mi (23:00 / mi) +23m 20:13 / mi
ahr:113 max:126
Picking up trash.
Saturday Oct 27, 2018 #
8 AM
Strength (Trainer) 2:10:00
1c
Stretching and then extended strength session.
Flags
Dumbbell rows and deadlifts 45#
Dumbbell presses 20#
Squats: deep, 30#, Bulgarian 2 x 20#
Plyo's: ladder drills, long jumps, squat jumps, skaters
Lunges: std; back with elastic band to side
Romanian dead lifts
Ab roll 10 standing
Pullups 8
Ski erg 2 x 500 m
Pushups touching alt shoulder
Sleeting outside, but no accumulation today.
Flags
Dumbbell rows and deadlifts 45#
Dumbbell presses 20#
Squats: deep, 30#, Bulgarian 2 x 20#
Plyo's: ladder drills, long jumps, squat jumps, skaters
Lunges: std; back with elastic band to side
Romanian dead lifts
Ab roll 10 standing
Pullups 8
Ski erg 2 x 500 m
Pushups touching alt shoulder
Sleeting outside, but no accumulation today.
Friday Oct 26, 2018 #
11 AM
Trail Running long 1:42:42 [4] 8.42 mi (12:12 / mi) +220m 11:17 / mi
ahr:137 max:155
Good run around the reservoir. Trails dry, mowed and packed down. Chilly morning for a refreshing run.
42.58 / 15.17 / 44.26
A little slower on the road section today, 9 sec off overall.
42.58 / 15.17 / 44.26
A little slower on the road section today, 9 sec off overall.
Trail Running warm up/down 5:06 [2] 0.22 mi (23:11 / mi) +17m 18:43 / mi
ahr:125 max:129
Wednesday Oct 24, 2018 #
4 PM
Track workout intervals 48:45 3.54 mi (13:46 / mi) +46m 13:14 / mi
1c
At the high school before going back to work for the evening. Long jumps, spenst, single leg hops on way home.
4 x 400, 2 x 200
2.07, 1.59, 1.56, 1.52, 49, 50
4 x 400, 2 x 200
2.07, 1.59, 1.56, 1.52, 49, 50
Strength 20:00 [3]
1c
Workout room
Dumbbell presses 20#
Dumbbell deadlifts 30#
Dumbbell rows 30#
Flags 5
Pushups 15
Bulgarian squats 15 each leg
Dumbbell presses 20#
Dumbbell deadlifts 30#
Dumbbell rows 30#
Flags 5
Pushups 15
Bulgarian squats 15 each leg