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Training Log Archive: kensr

In the 31 days ending Aug 31, 2017:

activity # timemileskm+mload
  Strength16 9:34:13 0.03 0.06 11577.7
  Road Running7 6:37:37 35.39(11:14) 56.95(6:59) 3591226.2
  O - competition3 4:56:57 14.48(20:31) 23.3(12:45) 6411008.4
  Cross Training1 4:00:00240.0
  Hiking4 3:54:24 5.1 8.21 111234.4
  Trail Running7 2:42:23 10.01(16:13) 16.11(10:05) 258349.3
  Roller skiing1 36:37 3.73(9:49) 6.0(6:06) 1373.2
  Bicycling1 15:40 0.62(25:14) 1.0(15:41) 1331.3
  Stretching1 10:00
  Total37 32:47:51 69.36 111.63 13964740.5
  [1-5]36 32:37:51
averages - weight:163lbs

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Thursday Aug 31, 2017 #

2 PM

Hiking (Craftsbury) 2:04:24 [1] 3.6 mi (34:33 / mi) +111m 31:32 / mi

Walking trails with Ed checking skiO routes.

Strength 50:00 [3]

Masters training.
10 pushups, 15 v-ups, 20 situps, 30 kayaks, 40 bicycles, 45 sec plank, 50 crunches, 60 flutter kicks, 90 sec side planks
8 sets x 10 lunges, 8 squats, 6 bridges, 4 pull ups, 6 pushups, 8 dips
3 min arm burners

Wednesday Aug 30, 2017 #

Note
weight:164lbs (rest day)

Laying low and resting for this weekend's Regaine in NY. Glute feels better, but will have to see how it holds up.

Tuesday Aug 29, 2017 #

9 AM

Strength 45:00 [3]

Exercise class. Lots of biceps and abs.
12 pullups
4 PM

Road Running 28:38 [2] 2.12 mi (13:30 / mi) +65m 12:20 / mi
ahr:115 max:135

With Ruthie, testing leg very easy. Not encouraging.
5 PM

Trail Running 12:49 [1] 0.48 mi (26:43 / mi) +29m 22:30 / mi

In the Pines, picking up long ago control boxes.

Monday Aug 28, 2017 #

Note

With freshness up in the 40's, feel really good now. Will push fate and do a run and strength session this afternoon.
5 PM

Road Running warm up/down 55:35 [2] 4.02 mi (13:50 / mi) +33m 13:29 / mi
ahr:115 max:130

Trying to loosen up thigh.

Strength (Rec center) 50:00 [3]

Leg work today: extensions, curls, presses, steps, pitcher squats
Failed on the stepups with my R leg, not good.

Sunday Aug 27, 2017 #

10 AM

Strength 1:00:00 [1]

Couple hours swinging the scissor trimmer on the ski trails. Beating back the blackberries (while eating a bunch) and birch saplings crowding the side of the runs.

Saturday Aug 26, 2017 #

6 AM

Road Running (Conn River) 51:20 [3] 5.09 mi (10:05 / mi) +60m 9:43 / mi
ahr:147 max:155

Group run north on river road. They were headed out for 17 miles, but I cut it short to get back for trail work a little later in the morning. Felt good, ran okay.
8 AM

Hiking (Town forest) 1:00:00 [1]

Hanging trail signs on Butternut Hill. This section is done and just needs final map released.

Friday Aug 25, 2017 #

8 PM

Stretching 10:00 [0]

Hamstring stretches, lunges, back work

Also easy arm stretches reaching up into tree to pick peaches which are just about ripe. Pears and apples coming, too.

Thursday Aug 24, 2017 #

5 PM

Strength (Craftsbury) 55:00 [3]

15 reps:
Lunges x 6 sets
Situps x 5 sets
Push-ups x 4 sets
Leg lifts x 3 sets
Dips x 3 sets

Planks 1 min each
Front, sides, front with leg up, back

Then hamstring, torso stretches
6 PM

Trail Running warm up/down 25:00 [1] 1.6 mi (15:37 / mi)

Wednesday Aug 23, 2017 #

2 PM

Hiking 30:00 [1] 1.0 mi (30:00 / mi)

Hike up the ski trail to seed over the culvert area.

Butt sore after chasing a utility truck this morning. Had them come in and disconnect the main power line and take it off the house. Then I installed the last 2 square feet of new siding and we reinstalled the power line, fiber optic cable and phone. I'm finishing up the phone line and the truck fires up and starts heading down the driveway for an emergency call. I can see the disconnect pole leaning against the pole transformer, so I know they forgot to switch the breaker back on. Climb down and sprint after them, hoping they'll be stuck by traffic before pulling out onto the highway. No such luck, they're driving away and I'm standing there waving my arms and limping on a pulled muscle.

It was lunchtime before they realized the disconnect pole was missing and they hadn't finished with us.
8 PM

Strength 15:00 [2]

Kenny's exercises: cat-camel, curl-up, side bridge with roll over to opposite side, birddog
Then glute bridges, side clams, side abductors
Took it slow and easy and didn't seem to aggravate soreness

Monday Aug 21, 2017 #

5 AM

Trail Running 37:39 [3] 3.0 mi (12:33 / mi) +25m 12:14 / mi

Warm up run while the back ribs were in the oven.

Strength 45:00 [3]

Workout class. Then back to finish off the ribs on the grill with rum and coke and maple syrup glaze.
Ski erg 500m 2:01.6

Sunday Aug 20, 2017 #

5 PM

Bicycling (Kingdom Valley) 15:40 [2] 0.62 mi (25:14 / mi) +13m 23:42 / mi

Just a short ride today after yesterday's workout and some trail work today burying culverts. Turned out to be very short, as the rim of my front hub fractured as soon as I started and 3 spokes came free. Took the wheel off Ruthie's bike and that worked so still did a little riding. But her rim is narrower which meant I had no front brakes. Kept on the lower trails.
C • no brakes 1
6 PM

Strength 5:00 [3]

Gave up on sit-ups for awhile, as I suspected they may have been aggravating my butt pain. Seem to have settled down from the acute stage and am resuming at a lighter load.
50 sit-ups
Hip thrusts one and two legs
C • sit-ups 8

Saturday Aug 19, 2017 #

Event: The Lost Tribe Search and Rescue Orienteering-AR-USARA Qualifier
 
10 AM

O - competition race (Blue Mtn Reservation NY) 2:59:24 [3] 14.06 km (12:46 / km) +451m 11:00 / km
ahr:136 max:169

3 hour score-o by the Lost Tribe organization. Nice control layout and fair placement. One was apparently on the wrong feature, but didn't look for that one. Good circuit around the map, skipped a couple low value controls to the far east and north, and didn't have enough time for another half dozen low pointers west of the hash house. Most participants were not orienteers, but groups out for a fun time. Seemed entertained by some rescue tasks and having to do exercises at one control. Going solo saved me from most of that.
Felt pretty good, but speed could be better, as always.

Friday Aug 18, 2017 #

Event: World Rogaine Championships 2017
 

Thursday Aug 17, 2017 #

4 PM

Trail Running warm up/down 12:00 [3] 0.8 mi (15:00 / mi)

5 PM

Strength (Craftsbury ) 45:00 [3]

Wednesday Aug 16, 2017 #

4 PM

Roller skiing 36:37 [2] 3.73 mi (9:49 / mi) +13m 9:43 / mi
ahr:113 max:129

Not much of this for quite awhile. Felt wobbly for the first 50 ft and then it clicked. Noted a strong improvement in balance on one ski from the dynadisk and bosu training. Core work on stabilizer muscles helps, too. Short outing to start, but feels good. Certainly not ready for Alex' circuit over Terrible Mtn!
5 PM

Strength 2:13 [3] 0.03 mi (1:03:42 / mi) +1m 58:29 / mi
ahr:103 max:115

High steps onto 20" bench at rail trail, then jumps onto it. Trouble stepping up with R leg -- signs of on-going problem.

Tuesday Aug 15, 2017 #

9 AM

Strength (Rec Center) 50:00 [3]

Exercise class. More upper body work. Plus got a pullup challenge from the instructor.

Monday Aug 14, 2017 #

5 PM

Road Running warm up/down 27:44 [2] 2.0 mi (13:51 / mi) +6m 13:43 / mi
ahr:112 max:124

Easy warm up. R hip sore and limits stride.
6 PM

Strength (Rec Center) 45:00 [3]

Strength class.
Aerobic time on ski erg, rower, elip
Machines: chest press, leg extension, curls; lats, leg press, sand bags

Sunday Aug 13, 2017 #

7 AM

Road Running 1:29:04 [3] 8.13 mi (10:57 / mi) +92m 10:35 / mi
ahr:143 max:158 weight:161lbs

Out early, but not early enough to beat the heat and humidity. Melted after the first few miles. Still, good running with Joe and another from the running group.
C • for energy 5
9 AM

Strength 10:00 [2]

8 pullups
Skate striding onto bosu ball for balance
10 AM

Cross Training 4:00:00 [1]

Wrapped up the week on the boom lift, finishing the gable end of the house. Then used it to top the fruit trees, which was much easier than having Greg balanced at the end of a ladder. But was running off batteries then, okay until they went dead.

Friday Aug 11, 2017 #

7 AM

Road Running tempo 1:01:01 [4] 6.01 mi (10:09 / mi) +41m 9:57 / mi
ahr:152 max:166

Good run with pretty fair push for the first 3 miles, did the turn and slowed some on the first section of the return.

Thursday Aug 10, 2017 #

2 PM

Note
weight:164lbs

Afternoon working on the highest corner of the gable end. Then trimmed around the top half of the 30' blue spruce by the garden, just because I could.

Wednesday Aug 9, 2017 #

6 AM

Road Running long 1:24:15 [4] 8.01 mi (10:31 / mi) +62m 10:16 / mi
ahr:147 max:163

Morning run with rec center group. Stronger runners prepping for some long races. Stayed with them until the first slight upgrade. Slowed after the turn, then picked it up the last part. Felt achy at the end, but good.
8 AM

Note

More boom lift time, replacing the other top window and adding foam board and Tyvek. No sign of the bat I woke up yesterday.

Tuesday Aug 8, 2017 #

Note

On a boom lift all day ripping off the higher reaches of siding. Then pulling out an upper window and installing a new one. Much more fun than working off a ladder.
C • Pics or it didn't happen 2

Sunday Aug 6, 2017 #

Event: Canadian Championships Long
 
11 AM

Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

Warm up and loosening joints.
12 PM

O - competition race 1:14:40 [4] 5.95 km (12:32 / km) +125m 11:21 / km
ahr:139 max:163

Canadian Nationals long. Again at Foley Mountain and again a good course. Made several small errors of a minute or two each. Ran hard and felt surprisingly good on the course. Out of 3rd by 10 sec. Glute has been very sore all week, but seemed to have temporarily tamed it with ibuprofen.

Course 6 - Splits

Saturday Aug 5, 2017 #

Event: Canadian Championships Middle
 
1 PM

Trail Running warm up/down 7:14 [2] 0.39 mi (18:32 / mi) +23m 15:40 / mi
ahr:96 max:108

O - competition race (Perth Ontario) 42:53 [4] 3.29 km (13:03 / km) +65m 11:53 / km
ahr:120 max:157

Canadian Nationals middle at Foley Mountain. Cool weather, rain gone. Forest open with sections of bare rock and grass. Also loose rocks underfoot.

Good course, couldn't run fast due to rocky ground, so that made navigation better with more time to think. Very good run up until the end, where I stopped short on the 350m run to 9 and searched for 4 min before pinning down error and getting to the control.

6th on M65, which runs up to 75, and less than 5 min from 2nd.

6 - Splits

Thursday Aug 3, 2017 #

9 AM

Strength (Rec Center) 45:00 [3]

Exercise class. Arms weak, right hip joint sore on lunges to that side.
5 PM

Trail Running (Craftsbury) 57:41 intensity: (45:00 @2) + (12:41 @3) 3.24 mi (17:48 / mi) +181m 15:10 / mi
ahr:111 max:141

Rain, so no practice. But got up there before I found out. Ski walking up Screaming Mimi 6 times, then over to Duck Pond.

Wednesday Aug 2, 2017 #

Note

Starting YETI month 4. Feeling some wear and tear, mostly around R glute at the moment, which I can feel on hills and even going up stairs.
Have started tracking training load by TRaining IMPulses (TRIMP) using Kenny's beta graphs. Doesn't show on current week, but arrow back to prior weeks to see it. Basic premise is that training builds both fitness and fatigue, but fatigue dissipates faster. Graph shows if you're in a net fatigued or fresh state. Loading is calculated by summing the minutes in each intensity level times an empirical factor for each level. Currently I'm using 1, 2, 3, 4, 5 as the factors, but may tweak them as I see how it works.
C • Trimp 13
10 PM

Strength 7:00 [3]

50 sit-ups
25 supermans
Work day, easy week to favor hip, reduce load and build freshness for weekend

Tuesday Aug 1, 2017 #

9 AM

Strength 45:00 [3]

Exercise class. Biceps/triceps/core. Nice workout.
Hip sore on lunge stuff.
12 PM

Hiking (Town forest) 20:00 [1] 0.5 mi (39:59 / mi)

Finished painting blazes on the connector trail.

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