Training Log Archive: kensrIn the 30 days ending Nov 30, 2016:
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Wednesday Nov 30, 2016 #
3 PM
Strength (Rec Center) 55:00 [3]
shoes: Brace @ 45 deg
Bosu balance, stork
V-ups
Pull ups 12
Ski erg 3000 m (2000 m moderate pace @ 8:39.8)
Machines arms; dumbbell presses, skull crushers, dips
Incline crunches, supermans, leg lifts & twists
Heel drops 15
V-ups
Pull ups 12
Ski erg 3000 m (2000 m moderate pace @ 8:39.8)
Machines arms; dumbbell presses, skull crushers, dips
Incline crunches, supermans, leg lifts & twists
Heel drops 15
Monday Nov 28, 2016 #
Note
Quad problem is ossification (bone formation in the muscle) due to the smack the thigh got in the fall a month ago. Delayed reaction after the trauma by a couple weeks, which is just what happened. PT and gradual resorption of the calcium, with only gentle exercise until then. Skiing perhaps?
5 PM
Strength (Rec Center) 28:00 [3]
Quick, hard workout to take care of frustration of the day.
Stretch, balance.
Avoiding stress on quad
Pullups 8
Ski erg 1200m w/500m @ 1:53.8 (PR)
10# dumbbells for presses, skull crushers
Various arm machines: curls @ 50#, pecs @ 150#, presses
Thigh adductors @ max
Stretch, balance.
Avoiding stress on quad
Pullups 8
Ski erg 1200m w/500m @ 1:53.8 (PR)
10# dumbbells for presses, skull crushers
Various arm machines: curls @ 50#, pecs @ 150#, presses
Thigh adductors @ max
Saturday Nov 26, 2016 #
12 PM
Strength (Rec Center) 40:00
shoes: Brace @ 45 deg
Stretch, balance
V-ups, pull ups 10, push ups
Wrist curls, machine presses, dumbbell presses, skull chrushers
Pects 100/140
Ski erg 500 m @ 1.56
V-ups, pull ups 10, push ups
Wrist curls, machine presses, dumbbell presses, skull chrushers
Pects 100/140
Ski erg 500 m @ 1.56
Wednesday Nov 23, 2016 #
Note
No run tomorrow, as I ripped the quad a couple times going up and down the ladder wiring up a new fan in the sun room. Got to keep warm air down around the tropical fruits (bananas, lemons, grapefruit, cacao, pineapple, coffee). Using the old brace today that limits range of motion, much better.
3 PM
Strength (Rec Center) 50:00 [3]
Balance, stretching.
V-ups
Dumbbell presses, skull crushers.
Push ups, pull ups (12, 10)
Ski erg 4 x 500m
Inclined situps
Dips
V-ups
Dumbbell presses, skull crushers.
Push ups, pull ups (12, 10)
Ski erg 4 x 500m
Inclined situps
Dips
Tuesday Nov 22, 2016 #
Note
(injured)
Still lame. Tough going down stairs and sleeping uncomfortable. Not sure whether to push it at all, as quad seems ornery with any extension to range of motion. Orhto on Monday.
Sunday Nov 20, 2016 #
2 PM
Strength (Rec Center) 50:00
Stretching, balance, crunches, V-ups
Arm machines, 10 pull ups
2,000m on skierg including 500m @ 1:56.8
Arm machines, 10 pull ups
2,000m on skierg including 500m @ 1:56.8
Friday Nov 18, 2016 #
12 PM
Strength (Rec Center) 58:00
Stretching and balance
Then various machines and wgts
Pullups 12, 8
Ski erg 10 min including 500m 1.56
Then various machines and wgts
Pullups 12, 8
Ski erg 10 min including 500m 1.56
Thursday Nov 17, 2016 #
Note
(injured)
No running for 4 days. Traverse off the schedule. Maybe okay for 5K on Thanksgiving.
Wednesday Nov 16, 2016 #
4 PM
Trail Running (Craftsbury) 29:22 [2] 1.6 mi (18:25 / mi) +66m 16:19 / mi
ahr:83 max:124
5 PM
Strength 1:00:00 [3]
Circuit exercises. Two sets x 12.
Lame on the left leg.
They're still planning for the ski race Sunday after Thanksgiving -- no sign of snow yet and too warm to make it.
Lame on the left leg.
They're still planning for the ski race Sunday after Thanksgiving -- no sign of snow yet and too warm to make it.
Monday Nov 14, 2016 #
12 PM
Road Running 1:03:11 [1] 4.01 mi (15:46 / mi) +21m 15:30 / mi
ahr:101 max:115
Nursing thigh, which is tight enough to make going up and down stairs painful. Hmmm. To doctor on Thursday. Could have been Wednesday, but would have missed my workout.
1 PM
Strength (Rec Center) 19:00 [3] +2m
Ski erg 3 min easy, 30 sec burst @ 1.45 pace, 1.30 cool down
10# dumbells x 10 for scull crushers, presses
pullups 11
10# dumbells x 10 for scull crushers, presses
pullups 11
Sunday Nov 13, 2016 #
9 AM
Strength intervals 1:17:30
At Craftsbury for the ski erg World Sprints. Warm up and 1000 m at full tilt. Unfortunately HR didn't capture.
2.01 / 500 m split
4.10.1 / 1000 m
Had resistance a little too high at 8, forced slow down about halfway
2.01 / 500 m split
4.10.1 / 1000 m
Had resistance a little too high at 8, forced slow down about halfway
10 AM
Trail Running warm up/down (Craftsbury) 34:19 [2] 1.86 mi (18:27 / mi) +69m 16:33 / mi
ahr:112 max:130
Around north trails to check skiO cuts.
Pull ups 10/12
Pull ups 10/12
Saturday Nov 12, 2016 #
8 AM
Road Running 23:18 [2] 2.04 mi (11:25 / mi) +61m 10:27 / mi
Morning run with Ruthie. Quad is stiff and not stretching. Taking it careful.
2 PM
Hiking 1:00:00 [1] 1.0 mi (1:00:01 / mi)
Various tasks getting ready for winter. Hiked the trails clearing culverts and seeding recent work and bare patches. Set stakes in the fields for grooming route. Welded up a dolly to move snowmobile around in the barn.
Pond never thawed today. Winter is coming.
Pond never thawed today. Winter is coming.
5 PM
Stretching 5:00 [0]
Foam roller on thigh. Better than expected. Results favorable.
Thursday Nov 10, 2016 #
3 PM
Trail Running (Kingdom Valley) 1:00:50 [2] 2.4 mi (25:18 / mi) +117m 21:59 / mi
ahr:90 max:116
Easy run on soft trails to keep load off thigh. Feels okay, but stiff.
Wednesday Nov 9, 2016 #
Note
Quad was very tender and sore after Monday's workout, so gave it a rest yesterday -- same one I injured 2 years ago. Will see how it does today.
5 PM
Strength (Craftsbury) 1:10:00 [3]
Stretching and then circuit exercises, 2 sets at 12 stations.
Warmup and sprints on ski erg
2 x 10 pull ups
Leg okay except I couldn't do stepups beyond low box
Warmup and sprints on ski erg
2 x 10 pull ups
Leg okay except I couldn't do stepups beyond low box
Monday Nov 7, 2016 #
3 PM
Roller skiing 49:07 [2] 4.98 mi (9:52 / mi) +27m 9:42 / mi
ahr:111 max:135
Easy roller ski, first this year so took it slow. Felt steady right away which was nice. A few people and dogs, but both well behaved.
Trail Running 16:34 [2] 1.02 mi (16:14 / mi) +1m 16:11 / mi
ahr:97 max:103
Then a slow run to loosen up the legs. Felt really heavy after roller skiing.
Sunday Nov 6, 2016 #
Event: NE Challenge race #4: CSU
9 AM
Strength (Craftsbury) 35:30
ahr:127 max:167
Morning workout on ski erg. Loosen up then 3 min easy. Then two 30 sec sprints and another 3min easy. Then onto main workout: 3 x 750 sprints with 3 min recovery in between, negative splits.
3.15
3.11
3.08
Tuning up for world ski erg sprints next weekend.
Then over to ski swap to pick up a used pair of classics with a better kick flex.
3.15
3.11
3.08
Tuning up for world ski erg sprints next weekend.
Then over to ski swap to pick up a used pair of classics with a better kick flex.
3 PM
Cross Training 30:00 [1]
On the roof to clean the chimney. Nice view. Used a rope this year for added stability. Now how do I do a body rappel again?
Saturday Nov 5, 2016 #
Event: WCOC Gay City State Park
10 AM
O - competition race (Gay City) 1:12:25 [4] 7.5 km (9:39 / km) +185m 8:35 / km
ahr:144 max:161
Red course. Nice course by Jim and Rich. Ran it hard because I'm skipping the Sunday race for a workout and ski swap up in Craftsbury.
On line thru 4 and then took the R side down the marsh to 5, which was stupid, because I had to thrash thru some swamp brush and was too far L, but thought I was R and turned the wrong way to find the flag. Corrected but lost 2 min on the wrong turn and another 2 on the bad route choice. Then went R on the way to 6 even though I had been on the right track and had to loop around after I lost confidence in my location. 4 min on that, too.
Annoyed at all of this and ran fast and true for the rest of the course, which was good. Used the stone walls as attack points all thru 8 to 12 and moved well.
Satisfied with the running. Not much in the way of climb, so need more preparation for Phil's course in a couple weeks.
On line thru 4 and then took the R side down the marsh to 5, which was stupid, because I had to thrash thru some swamp brush and was too far L, but thought I was R and turned the wrong way to find the flag. Corrected but lost 2 min on the wrong turn and another 2 on the bad route choice. Then went R on the way to 6 even though I had been on the right track and had to loop around after I lost confidence in my location. 4 min on that, too.
Annoyed at all of this and ran fast and true for the rest of the course, which was good. Used the stone walls as attack points all thru 8 to 12 and moved well.
Satisfied with the running. Not much in the way of climb, so need more preparation for Phil's course in a couple weeks.
Thursday Nov 3, 2016 #
3 PM
Trail Running (Kingdom Valley) 54:57 2.58 mi (21:18 / mi) +262m 16:11 / mi
ahr:110 max:149
Warmup and then 5 x 4 min L4 hill runs with poles. Jog down for recovery.
Wednesday Nov 2, 2016 #
5 PM
Strength (Craftsbury) 50:00 [3]
Circuit training. 10 reps of each exercise thru the series, then repeat, dropping the last exercise. So ended up doing:
100 situps
90 squats
80 pushups
70 supermans
60 lunges
50 dips
40 mountain climbers
30 kayakers 10#
20 dumbell lifts 10#
10 v-ups
Then arm burners for 3 or 4 min, and 9 pull ups just for fun.
L thigh was stiff when I started, due to a fall yesterday loading a big rock into the tractor bucket. Slipped on muddy ground and wanged the leg as I fell over the bucket rim with my foot jammed under the tractor. Seemed to loosen up with the workout, will see how it goes tomorrow.
100 situps
90 squats
80 pushups
70 supermans
60 lunges
50 dips
40 mountain climbers
30 kayakers 10#
20 dumbell lifts 10#
10 v-ups
Then arm burners for 3 or 4 min, and 9 pull ups just for fun.
L thigh was stiff when I started, due to a fall yesterday loading a big rock into the tractor bucket. Slipped on muddy ground and wanged the leg as I fell over the bucket rim with my foot jammed under the tractor. Seemed to loosen up with the workout, will see how it goes tomorrow.