Training Log Archive: kensrIn the 8 days ending Jul 4, 2022:
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Sunday Jul 3, 2022 #
9 AM
Hiking (Athens Dome) 3:37:05 [2] 5.62 mi (38:37 / mi) +376m 31:58 / mi
ahr:103 max:152
Hike with Art, Gretch, Rick , Kathy, Ruthie and Molly around the back country above Grafton.
Back later for VSO concert and fireworks.
Back later for VSO concert and fireworks.
Friday Jul 1, 2022 #
10 AM
Bicycling (Delaware and Hudson RT) 2:45:07 [2] 20.08 mi (8:13 / mi) +132m 8:03 / mi
ahr:103 max:132
Rail trail ride from Granville, NY with Ruthie, Art and Gretchen. Up the old slate railway route that served the slate quarries of western VT and nearby NY. Pretty good, fine gravel surface. Hot day but okay in the shade along the way.
Thursday Jun 30, 2022 #
8 AM
Strength (Trainer) 1:41:00 [3]
1c
Warm up, stretches
Ski erg 2 x 500 m 2.26, 2.18
Pull ups 8
Push ups 25/20
Pull downs one arm 60/70#
Sliders, chops, bird dog bench rows 30#
Side bends,step downs
Ski erg 2 x 500 m 2.26, 2.18
Pull ups 8
Push ups 25/20
Pull downs one arm 60/70#
Sliders, chops, bird dog bench rows 30#
Side bends,step downs
Wednesday Jun 29, 2022 #
6 AM
Track workout 19:30 [2] 1.39 mi (14:02 / mi)
ahr:102 max:142 1c
Hamstring warmup before PT. Serious discomfort at PT with aggressive hamstring work.
12 PM
Bicycling 8:44 [2] 1.23 mi (7:06 / mi)
ahr:102 max:118
Rail trail with Ruthie.
Bicycling 32:30 [2] 4.26 mi (7:38 / mi) +22m 7:31 / mi
ahr:96 max:130
Monday Jun 27, 2022 #
11 AM
Strength (Rec Center) 47:00 [3]
1c
Some stretching and strength for the hamstring and other things.
Hip extensions, standing table stretch, single leg bridges
Push ups 2 x 20, pull ups 2 x 8
Hamstring sliders, hamstring curls
Bench rows with leg extended
Ab rolls 2 x 20
Ski erg 500 m, bosu squats
Hip extensions, standing table stretch, single leg bridges
Push ups 2 x 20, pull ups 2 x 8
Hamstring sliders, hamstring curls
Bench rows with leg extended
Ab rolls 2 x 20
Ski erg 500 m, bosu squats