Training Log: kensr
In the last 7 days:
| activity | # | time | miles | km | +m | load | ||||||
| Strength | 1 | 1:59:58 | 1c | 359.9 | ||||||||
| Trail Running | 2 | 59:03 | 2.7 | (21:54) | 4.34 | (13:36) | 93 | 109.1 | ||||
| Hiking | 2 | 56:45 | 1.7 | (33:23) | 2.74 | (20:45) | 203 | 57.9 | ||||
| Road Running | 2 | 53:56 | 4.36 | (12:22) | 7.02 | (7:41) | 10 | 210.1 | ||||
| Trail Race | 1 | 41:39 | 3.02 | (13:46) | 4.87 | (8:33) | 121 | 146.7 | ||||
| Total | 6 | 5:31:21 | 11.78 | 18.96 | 427 | 1c | 883.7 | |||||
| averages - weight:165lbs | ||||||||||||
| « |
| |||||||||||||
|
|
|
|
| ||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | ||||||||
Thursday Jul 25 #
3 PM
Strength (Trainer) 1:59:58 [3]
1c weight:165lbs
Warm up, mobility, stretch
Workout with Adam
Plyos: skip, hops, ladder
Sled 3 laps 1.05 w/180#
Bands, leg ups, squats, rows
Trap DL 5 reps per set: 90# warmup, then 160, 180, 180
Pull ups 5 warm up, then w/wgt vest 42# 2, 3, 3
Workout with Adam
Plyos: skip, hops, ladder
Sled 3 laps 1.05 w/180#
Bands, leg ups, squats, rows
Trap DL 5 reps per set: 90# warmup, then 160, 180, 180
Pull ups 5 warm up, then w/wgt vest 42# 2, 3, 3
Wednesday Jul 24 #
7 AM
Road Running warm up/down 7:01 0.5 mi (13:56 / mi)
ahr:90 max:132
Road Running 35:23 3.01 mi (11:45 / mi) +10m 11:38 / mi
ahr:146 max:174
Run with Ruthie on the way out, added a little distance to the turnaround. Muggy and steamy, but okay run.
Tuesday Jul 23 #
9 AM
Hiking 45:00 [1] 1.2 mi (37:30 / mi) +150m 27:01 / mi
Hike around the ski trails with Ruthie, Charlie, Ann and Molly.
Sunday Jul 21 #
8 AM
Hiking 11:45 0.5 mi (23:29 / mi) +53m 17:41 / mi
ahr:93 max:111
With Molly on the rail trail. But she didn't want to run at all nor even walk the trail. So we turned around at a quarter mile and she ran back at a 12 min/mile pace. Guess she knows what she wants.
Trail Running 45:43 1.9 mi (24:04 / mi) +44m 22:26 / mi
ahr:107 max:166
Tracing out a flat run/ski loop on the upper trails, but ended up too short. Will have to add a section up over the summit or down to Stairway to Heaven.
Saturday Jul 20 #
8 AM
Trail Running warm up/down 13:20 0.8 mi (16:43 / mi) +48m 14:05 / mi
ahr:91 max:111
Trail Race race (Londonderry 5k) 41:39 3.02 mi (13:46 / mi) +121m 12:15 / mi
ahr:133 max:178
Good run, 6 min faster than last week. Knew the course so wasn't tentative on the first lap. Reasonably cool and dry weather.
9 AM
Road Running 11:32 0.85 mi (13:37 / mi)
ahr:126 max:133
Back to car.
- Aug 2 [1w, 0d]: N - Canadian Orienteering Festival (including North American Championships) Memorial service for a close friend conflicts
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 16 | ||||||||||||||||
| Jul 28 | | ||||||||||||||||
| Jul 21 | | ||||||||||||||||
| Jul 14 | | ||||||||||||||||
| Jul 7 | | ||||||||||||||||
| Jun 30 | |
| Week Ending | Training hours by activity | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 16 | ||||||||||||||||
| Jul 28 | | ||||||||||||||||
| Jul 21 | | ||||||||||||||||
| Jul 14 | | ||||||||||||||||
| Jul 7 | | ||||||||||||||||
| Jun 30 | |
| Week Ending | Training miles by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 50 | ||||||||||
| Jul 28 | | ||||||||||
| Jul 21 | | ||||||||||
| Jul 14 | | ||||||||||
| Jul 7 | | ||||||||||
| Jun 30 | |
all weeks | months | years | as calendar