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Training Log Archive: kensr

In the 30 days ending Sep 30, 2021:

	activity	#	time	miles		km		+m		load
	Cross Training	4	5:55:00	0.1		0.16				305.0
	Road Running	6	5:25:49	23.0	(14:10)	37.01	(8:48)	225		845.0
	Strength	7	5:24:24						6c	853.2
	Hiking	4	4:25:00	5.8	(45:42)	9.33	(28:24)			265.0
	Stretching	9	2:21:36							106.6
	Trail Running	4	2:11:27	7.89	(16:40)	12.7	(10:21)	243		363.4
	Trail Race	2	1:34:09	7.21	(13:03)	11.6	(8:07)	78		376.6
	Track workout	2	1:32:18	7.36	(12:32)	11.84	(7:48)	33	2c	306.9
	Total	33	28:49:43	51.36		82.65		579	8c	3421.8
	[1-5]	28	24:50:43
averages - sleep:34 weight:162lbs

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Tuesday Sep 28, 2021 #

10 AM

Trail Running (Storrs Pond) 32:58 [3] 2.02 mi (16:19 / mi) +95m 14:14 / mi
ahr:97 max:119

PT, then around the pond on the trail.

Monday Sep 27, 2021 #

8 AM

Track workout intervals 1:02:24 5.01 mi (12:27 / mi) +30m 12:14 / mi
ahr:127 max:156 1c weight:162lbs

Track off limits due to school, so ran intervals on rail trail. Quarters clearly marked, alternated 10 intervals with 1/4 mile recovery. Aimed for 10 min pace, okay for half, rest drifted up towards 11 and 12 min/mi. Felt good towards end once I remembered running faster is easier than jogging your body up and down.

2 PM

Strength (Trainer ) 1:07:00 [3]
1c

Logged in the morning run and then realized I had a session with Adam this afternoon. Went in tired, but worked ok.
4 sets squats, 5 sets leg presses and quad eccentrics.
8 pull ups, 2 sets 5 chin ups with knee raises

4 PM

Hiking 40:00 [1] 1.0 mi (40:01 / mi)

Hike around ski trails with Ruthie and Molly. Tired at this point so took it slow, doing some briar clipping.

Sunday Sep 26, 2021 #

Event: Hudson Highlander

9 AM

Trail Running warm up/down 12:55 [2] 0.75 mi (17:13 / mi)
ahr:114 max:157

Trail Race race (Craftsbury biathlon) 59:01 [4] 4.46 mi (13:14 / mi) +42m 12:51 / mi
ahr:153 max:177

Longer mass start sprint race. Shooting faster -- good; erratic shooting -- bad. PPSS 2 / 5 / 2 / 5. Times shooting 1.02, 1.05, 57, 42. Each miss was a 75 m penalty loop for about 30 sec.
Lots of good discussion with Carson afterwards about technique and rifle setup for consistent results.

C • faster 2

Saturday Sep 25, 2021 #

9 AM

Trail Running warm up/down 18:00 [2] 1.1 mi (16:22 / mi)

10 AM

Trail Race race (Craftsbury biathlon) 35:08 [4] 2.75 mi (12:46 / mi) +35m 12:17 / mi
ahr:149 max:173

Sprint race. Uneasy about this as I’m still getting past the tick stuff. Prone missed 3, surprised as zero went well. Had my glasses fog on standing, so shooting a bit blind there. Also missed 3. Felt okay overall, but certainly missing speed.
Shooting was 1.20 prone, 55 sec standing

4 PM

Cross Training race (Craftsbury biathlon) 1:45:00 [1] 0.1 mi (17:29:34 / mi)

Target shootout. 5 shooting drills competing on speed and precision. These were tough, but are great for followup training exercises (just not all at once).

Drill 1 - 10 shots prone and 10 standing, scored on precision paper targets
Drill 2 - 1 shot setups for time prone, shoot until you hit 5 metal targets. After each shot you get up, harness the rifle, step off the mat, and then reverse to get back in position for another shot. Doesn't matter how many misses, it just uses up time. Lots of pressure on this one.
Drill 3 - same as 2 except in standing position.
Drill 4 - 10 shots prone and 10 standing on metal for time, misses add 10 sec.
Drill 5 - on metal, no time, 20 shots prone, 20 standing, and 10 standing against prone (small) targets. Points for every hit.

Pretty well exhausted by the end of this. Used up lots of ammo. Quite a challenge. The GRP shooters did impressively well; me not so.

Friday Sep 24, 2021 #

Event: US Running Biathlon Championships

Tuesday Sep 21, 2021 #

7 AM

Stretching warm up/down 10:36 [1]
ahr:77 max:103

Mobilization part of Ballista. Easy stretches.

Road Running 1:01:25 [3] 4.62 mi (13:18 / mi) +13m 13:11 / mi
ahr:130 max:165

Good morning run.

Strength (Rec Center) 35:24 [3]
ahr:87 max:124 1c

Right into a strength session. Rest of Ballista. Ab roll. Pull ups. Ski erg. Monster walks and skaters with heavy band.

Monday Sep 20, 2021 #

8 AM

Road Running 57:23 [3] 4.01 mi (14:19 / mi) +20m 14:06 / mi
ahr:122 max:158

With Molly, running segments broken up with sniffing and other distractions. Dropped her at the end with Ruthie and did another mile.

Sunday Sep 19, 2021 #

8 AM

Road Running 41:48 [2] 2.98 mi (14:02 / mi) +11m 13:52 / mi
ahr:126 max:163

Ran an hour earlier today. It was also a cooler day, so Molly did much better. Extended the distance and the faster sections. Still stopped a couple times for her to sniff.

Saturday Sep 18, 2021 #

10 AM

Road Running 45:19 [1] 2.51 mi (18:03 / mi) +17m 17:42 / mi
ahr:106 max:140

Rail trail with Molly and Ruthie. Have responded well to doxycycline and feeling much improved. Doc had said to get some exercise and asked if I had been out running yet. Said I would try a little today.

Alternated 1/4 mile walk with 1/4 mile easy run. Knew in the first 50 yards it would go well. No energy problem, felt ready to go. Cool at first, but sun out on the way back and Molly faded in the heat. Good reason to keep the running part slow.

C • Doxy worked 2

Friday Sep 17, 2021 #

Note

Continue to feel better and eating real food. Moved around the trails a little.

Got a call from the doctor. All the tests have come back negative. They don't know what it was, but do agree I was very sick. A virus, or some other bacteria, or maybe because the tests aren't perfect. Keep taking doxycyline because it seems to work.

Personal research shows the anaplasmosis may not show up in a test for the first 7-10 days of illness and thus be false negative in that time. I was tested at day 3 so they may have made the right diagnosis and treatment without knowing it.

C • Test results 4

Wednesday Sep 15, 2021 #

Note

Test negative for COVID! No results yet for tick diseases. Taking Doxycyline for that as a precaution. Feeling considerably improved, up to 20% from 5% over the weekend. Walked down the driveway to watch Ruthie tackle the beaver dam in the culvert and that was enough for today. Pleased with some progress.

Not only did Ruthie clear out the sticks and logs, but yesterday she crushed and pressed 5 gallons of La Crescent white grapes for wine. Taking care of the essentials!

C • Great news! 7

Sunday Sep 12, 2021 #

Note
slept:34.0

This was the day that didn't exist.

Saturday evening got slammed with fever, chills, dizziness and total exhaustion. Went to bed and slept for 34 hours!

Monday morning went to the walk-in clinic at the hospital and got tested for covid, flu, and 4 kinds of tick disease. Doc said 1/3 of their tests for Breakthru covid are coming back positive.

This disease has a long way to go.

C • Oh dear 11

Saturday Sep 11, 2021 #

8 AM

Strength 1:00:00 [1]
1c

3 hours moving a cord of wood into the basement and stacking it. Thought it was easy, but arms very sore from lifting the logs up towards the ceiling to stack. Got all of this years 3 cords or so in. Now splitting and stacking wood for 2023 -- have next year's already in the wood shed.

Cross Training 3:00:00 [0]

Then picked the La Crescent grapes. Good sugar content and safe under netting. High yield this year. Will crush and start fermenting tomorrow.

Friday Sep 10, 2021 #

7 AM

Stretching 12:00 [3]

Roll, stretches

9 AM

Hiking 2:00:00 [1] 2.8 mi (42:52 / mi)

Ash tree survey along Lovers Lane. Town is identifying and gps locating all ash trees on town roads to monitor their health and to be prepared to cut them as the emerald ash borer moves in. Surprisingly, a third of the hundreds of ash along this road were already dead or dying. And this before the ash borer arrives. Beautiful trees, but doomed.

5 PM

Track workout warm up/down 13:43 [3] 1.01 mi (13:35 / mi)
ahr:108 max:136

Track workout 11:39 [3] 1.0 mi (11:39 / mi)
ahr:137 max:151 1c

Track workout warm up/down 4:32 [3] 0.34 mi (13:20 / mi) +3m 12:58 / mi
ahr:116 max:131

Thursday Sep 9, 2021 #

5 PM

Stretching 12:00 [0]

Roll, stretches for calves, quads, hip flexors

Wednesday Sep 8, 2021 #

11 AM

Strength (Trainer) 1:00:00 [3]
1c

Plyos and strength with Adam.
Ladder drills, jumps
RDL’s, rows w/30# db
V-crunches

2 PM

Road Running 1:06:52 [3] 5.0 mi (13:22 / mi) +116m 12:28 / mi

Run after morning workout and time in the rec center helping with their annual cleaning.
34.49 / 32.03

Tuesday Sep 7, 2021 #

7 AM

Road Running 53:02 [3] 3.88 mi (13:40 / mi) +48m 13:10 / mi
ahr:118 max:149

Around the village.

10 AM

Cross Training (PT) 10:00 [2]

Leg PT.
Evaluation and demo of next exercises:
Kneeling on slider plates, dynamic and static stretches
Skips A & B, bounding
Pickups in back parking lot

Monday Sep 6, 2021 #

9 AM

Stretching 10:00 [0]

Roll, stretches

Strength 8:00 [3]

Plyos: 20 quick reps each
Squat jumps, jump lunges, heel raises, single leg hops, step downs

10 AM

Hiking 1:00:00 [1] 1.0 mi (1:00:01 / mi)

Hike around Whip Hill park with Dan and the guys while Kate and Ruthie built a new bed.

Sunday Sep 5, 2021 #

Cross Training 1:00:00 [3]

Reroofing back entry at Kate and Dan’s all day. Off with old shingles, rotten sheathing and some of the rafters. Then reconstructing eliminating the design flaws. Fun project that avoided any surprise disasters. Lots of trips up and down ladders. Fortunately a pretty flat roof, which was part of the problem.

Friday Sep 3, 2021 #

6 AM

Stretching 12:00 [0]

Rolling; leg and hip stretches

8 AM

Trail Running (Paradise Park, Windsor) 1:07:34 [3] 4.02 mi (16:48 / mi) +148m 15:05 / mi
ahr:105 max:135

Run around park trails after final finger PT. Little finger still has a kink, but that's apparently as good as it gets. Nice run on a cool morning.

11 AM

Strength 10:00 [3]
1c

More leg recovery. These exercises are for increased muscle firing speed, basically plyos at a rapid cadence.
20 reps each:
Squat jumps
Heel raises
Single leg step downs
Lunge jumps
Single leg hops

8 PM

Stretching 5:00 [0]

Rolling, with help from Molly

Thursday Sep 2, 2021 #

7 AM

Stretching 10:00 [0]

Stretches

7 PM

Hiking 45:00 [1] 1.0 mi (45:01 / mi)

Hike around ski trails with Ruthie and Molly in a cool evening.

Wednesday Sep 1, 2021 #

7 AM

Stretching 10:00 [0]

Morning stretch

1 PM

Stretching 1:00:00 [1]

This must qualify as something: crawling up 30" culvert to clean out sticks and mud packed in tight by beavers. Definitely had to get engaged in this task.

3 PM

Strength (Trainer) 1:24:00 [3]
1c

Mobility, stretches, rolling
Leg presses 4 sets x 6 reps 350#
Smith squats 4 x 6 @ 125#
Quad extensions 4 x 6 @ 90/105#
Calf raises 2 x 15 @ 70 quick
10 pull ups
Starting mix in quicker fast twitch sets along with the heavy, slow sets
Then some bosu balance, flat side up

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