Training Log Archive: kensrIn the 31 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
2 PM
Stretching (Rec Center) 1:00:00 [1]
Therapy pool recovery exercises with Adam. Standard exercises with buoyancy and resistance of water.
3 PM
Strength (Rec Center) 20:00 [3]
Ski erg 5 min, treadmill 5 min
Pull ups 3 x 12
Bird dogs.hip flexors
Pull ups 3 x 12
Bird dogs.hip flexors
Tuesday Jul 30, 2019 #
9 AM
Stairway to Heaven hills (Kingdom Valley) 44:52 2.37 mi (18:56 / mi) +158m 15:41 / mi
ahr:114 max:144 2c
It's been almost 48 hours, so that should be enough recovery.
Ran around the Pines with Molly who stayed close off leash and seemed to enjoy herself. Then a couple laps up Stairway and over the top of the trails. Now that I finished fixing the mower, will have to cut the grass back down to a reasonable height. 5:21, 5:15
Legs were fine, hamstring seems to have forgotten it's busted. Have to keep working on it. Masseuse/coach advises I need to get a sled to push/drag around and build the glutes. We'll see.
Ran around the Pines with Molly who stayed close off leash and seemed to enjoy herself. Then a couple laps up Stairway and over the top of the trails. Now that I finished fixing the mower, will have to cut the grass back down to a reasonable height. 5:21, 5:15
Legs were fine, hamstring seems to have forgotten it's busted. Have to keep working on it. Masseuse/coach advises I need to get a sled to push/drag around and build the glutes. We'll see.
Saturday Jul 27, 2019 #
5 AM
O - competition race (La Molina, Spain) 23:52:40 [3] ***** 60.13 km (23:50 / km) +3724m 18:12 / km
World Rogaining Championships. With Phil Bricker who finally aged into Ultra Vet class.
At La Molina ski area in the Pyrenees bordering France. Crest of the mountains are open meadow ski fields at 8,000 ft which drop steeply down trails to the lifts scattered all over.
Weather was challenging. Arrived to east coast 90’s and hot sun. By race day it was overcast and threatening. We had a couple hours of fierce thunderstorms, including at the start where lightning was flashing with only 3 sec to thunder (1000 m above us). Then showers until 8 hours into the race, followed by clear skies, high winds and plunging temps.
We got the worst of the weather, spending the night on the open summits with no protection from the 30 mph winds and temps of low 40’s. Both of us were near hypothermic at one point and found refuge (and a party) in the summit house. Hot fire, soup and coffee were great. Back out for another 8 hours above timberline.
Phil did great, I was struggling with my bad hamstring on the climbs — terribly slow, but okay running downhills and flats. Still going well at the end of the competition.
We ended up 4th of about 12 ultravet teams. Happy with that given no hill training since the hamstring went bad 6 months ago.
At La Molina ski area in the Pyrenees bordering France. Crest of the mountains are open meadow ski fields at 8,000 ft which drop steeply down trails to the lifts scattered all over.
Weather was challenging. Arrived to east coast 90’s and hot sun. By race day it was overcast and threatening. We had a couple hours of fierce thunderstorms, including at the start where lightning was flashing with only 3 sec to thunder (1000 m above us). Then showers until 8 hours into the race, followed by clear skies, high winds and plunging temps.
We got the worst of the weather, spending the night on the open summits with no protection from the 30 mph winds and temps of low 40’s. Both of us were near hypothermic at one point and found refuge (and a party) in the summit house. Hot fire, soup and coffee were great. Back out for another 8 hours above timberline.
Phil did great, I was struggling with my bad hamstring on the climbs — terribly slow, but okay running downhills and flats. Still going well at the end of the competition.
We ended up 4th of about 12 ultravet teams. Happy with that given no hill training since the hamstring went bad 6 months ago.
6 AM
O - competition 1 [0] 0.0 km +3666m null / km
Competitor routes: Czechultrasone 3rd
O - competition 1 [0] 0.0 km +4212m null / km
Derek and Ted 2nd
O - competition 1 [0] 0.0 km +4142m null / km
QLM competitor route 1st
Friday Jul 26, 2019 #
12 PM
O-course Training (La Molina) 1:00:00 [3] 3.0 km (20:00 / km) +220m 14:38 / km
On the model map with Phil. Open mountain top pasture. Steep hillside terrain typical. Beautiful mountain range all around. Wooded slopes lower down are very steep. Looks like lots of elevation gain.
Weather cooler but still in the 80’s. Forecast rain and thunderstorms tomorrow afternoon with a clear cold night. Sounds like a storm is moving in right now.
Then light stretching later on.
Weather cooler but still in the 80’s. Forecast rain and thunderstorms tomorrow afternoon with a clear cold night. Sounds like a storm is moving in right now.
Then light stretching later on.
Tuesday Jul 23, 2019 #
1 PM
Note
Serious sports massage (1-1/2 hrs) before heading to Spain tomorrow with Phil.
Monday Jul 22, 2019 #
2 PM
Strength (Trainer) 1:20:00 [3]
1c
Core and leg workout with Adam, band side steps, hydrants, squats
Intensity tempo with ladder drills and low bench steps
Scorpions, single leg hamstring bridge and eccentric ham curls
Pull ups day 4: 12, then 5 x 3 @ 30# added, 10
Felt fresh after a couple easy days with the hot weather. Starting to taper for the rogaine in Spain
Intensity tempo with ladder drills and low bench steps
Scorpions, single leg hamstring bridge and eccentric ham curls
Pull ups day 4: 12, then 5 x 3 @ 30# added, 10
Felt fresh after a couple easy days with the hot weather. Starting to taper for the rogaine in Spain
Sunday Jul 21, 2019 #
7 AM
Track workout (Chester HS) 32:00 [2] 2.25 mi (14:13 / mi)
ahr:94 max:116 1c
Early while it was still cool (72F). Slow run below hamstring strain to video form for trainer. Then home for overcast and cool breeze, so today might be okay, unlike yesterday’s 95.
10 AM
Cross Training 1:00:00 [1]
weight:161lbs
Couple hours with chain saw and loppers cutting down a tree and cleaning it up for firewood. Got more to do, but chain got pinched and popped off the bar, dinging the back side on the catcher. Needs filing, but will work.
Heavy sweat!
Heavy sweat!
Friday Jul 19, 2019 #
1 PM
Strength 1:25:19 [3]
ahr:92 max:150 1c
Warm up: elliptical 5 min, ski erg 5 min 970 m; foam roll legs, stretches
Tempo: ladder drills, sprinter jumps, rapid forward and side step ups
Strength: squats 125#, Romanian dead lifts 120#, stability ball db press, elbow planks on ball, lo-hi chops, single arm pull downs, arnold press, pull ups 5 sets of 12, Sparc 5 min w/20#
Hamstring feeling good.
Tempo: ladder drills, sprinter jumps, rapid forward and side step ups
Strength: squats 125#, Romanian dead lifts 120#, stability ball db press, elbow planks on ball, lo-hi chops, single arm pull downs, arnold press, pull ups 5 sets of 12, Sparc 5 min w/20#
Hamstring feeling good.
Wednesday Jul 17, 2019 #
4 PM
Strength (Rec Center) 1:30:00
1c weight:164lbs
Flexibility & mobility
Corrective exercises
Band work -- resistive legs and ab; distractive at hip joint
Pull ups day 2 -- 3 sets 5 reps 25# added, 14 no wgt
Corrective exercises
Band work -- resistive legs and ab; distractive at hip joint
Pull ups day 2 -- 3 sets 5 reps 25# added, 14 no wgt
Tuesday Jul 16, 2019 #
11 AM
Hiking 1:00:00 [1] 1.0 mi (1:00:01 / mi)
Couple hours with loppers on the new trail. After 4 passes with the loppers and trimmer, 80% of the route is cleared to the ground. Some trimming remains at the far end section and at the exit, which is still nasty. Then dirt moving.
Monday Jul 15, 2019 #
9 AM
Road Running 32:17 [3] 2.14 mi (15:05 / mi) +54m 13:59 / mi
ahr:105 max:137
Morning run with a couple non-straining pickups. And then some trash pickups along the road out front.
11 AM
Hiking (Kingdom Valley) 1:30:00 [3] 2.0 mi (45:00 / mi)
Up to the newest section of trail with Ruthie and Molly, then back clipping with loppers, and finally back with sickle bar trimmer to mash thru 100 m of briars.
5 PM
Strength (Trainer) 1:30:00
1c
Stretch, bands
More tempo today -- ladder, steps
Wgts -- deadlifts, squats, rows on Smith machine, pull ups 2 x 12
More tempo today -- ladder, steps
Wgts -- deadlifts, squats, rows on Smith machine, pull ups 2 x 12
Sunday Jul 14, 2019 #
11 AM
Note
Couple hours with a pick axe nudging rocks out of the ski trails.
Done with machine work for awhile, as the new groomer is done and the sander is modified and fixed. The tractor is in the shop getting the leaky seal replaced as well as a cracked crankcase bell housing, which will cost a bezillion dollars. Also trying to convince Hydro Gear to sell me a new transmission for the mower. Lots of unique configurations which are not readily available. A cross index would be nice.
Done with machine work for awhile, as the new groomer is done and the sander is modified and fixed. The tractor is in the shop getting the leaky seal replaced as well as a cracked crankcase bell housing, which will cost a bezillion dollars. Also trying to convince Hydro Gear to sell me a new transmission for the mower. Lots of unique configurations which are not readily available. A cross index would be nice.
Saturday Jul 13, 2019 #
8 AM
Strength 1:10:24 [3]
ahr:90 max:140 1c
Obstacle course training.
Single leg deadlifts, pushups, bird dog planks, lateral raises, dips, lat pull downs, wgtd box steps to burbees
Then outside for bear crawls, tire flips, rope pulls, mirror runs, 100 Russian twists, plank hold
Single leg deadlifts, pushups, bird dog planks, lateral raises, dips, lat pull downs, wgtd box steps to burbees
Then outside for bear crawls, tire flips, rope pulls, mirror runs, 100 Russian twists, plank hold
Road Running 1:38:46 [3] 6.09 mi (16:13 / mi) +131m 15:12 / mi
ahr:103 max:148
Rail trail and then a couple miles around Muckross park trails
Thursday Jul 11, 2019 #
4 PM
Strength (Rec Center) 25:00
1c
Pull up series week 1, day 1:
Test max wgt 1 clean rep = body wgt + 45#
Then 4 sets 6 reps @ 40% added = 20#
Then 1 set w/no wgt max with reserve for 2 more = 10
Felt okay. Then rolled and stretched hamstrings, which were stiff today.
Test max wgt 1 clean rep = body wgt + 45#
Then 4 sets 6 reps @ 40% added = 20#
Then 1 set w/no wgt max with reserve for 2 more = 10
Felt okay. Then rolled and stretched hamstrings, which were stiff today.
Wednesday Jul 10, 2019 #
8 AM
Note
Since not much else is happening, morning work in the barn on current projects: resetting the main pivot pin at the mid-point of the backhoe boom, repairing (and maybe replacing) the hydrostatic transmission on the zero radius mower, and since winter is coming, finish painting the newly welded trail groomer and over hauling the tractor sander. All spread over various places on the floor.
12 PM
Strength (Exercise class) 50:00 [3]
ahr:86 max:130 1c
Noon HIIT
Road Running 46:29 [2] 3.0 mi (15:30 / mi)
ahr:101 max:122
Then hot run on rail trail.
Strength (Trainer) 1:00:00 [3]
And a session with Adam. Felt pretty bunky after the hot run.
6 PM
Hiking 49:16 [1] 0.86 mi (57:17 / mi) +56m 47:39 / mi
ahr:97 max:146
After dinner walk with Ruthie and Molly.
Tuesday Jul 9, 2019 #
4 PM
Strength (Rec Center) 3:00 [5]
Stopped by rec center to buy tickets for Saturday's rubber duck race.
Also banged out 16 pullups.
Also banged out 16 pullups.
Monday Jul 8, 2019 #
12 PM
Strength (Exercise class) 45:00 [3]
1c
Sunday Jul 7, 2019 #
1 PM
Hiking hills (Mt Ascutney) 2:08:14 [1] 3.12 mi (41:06 / mi) +377m 29:52 / mi
ahr:105 max:147
Hike with Ruthie and Molly up the Brownsville trail. About half way up Molly got tired by all the stone steps and we turned around. Good thing, as she was freaked on the way down. Solid snooze all the way home.
Saturday Jul 6, 2019 #
9 AM
Strength (Trainer) 2:05:00 [1]
1c
Hamstring very sore overnight.
Low key session with Adam rolling and working on the hamstring. Some core and lots of glute exercises with bands and body wgt, all avoiding load on the hamstring. Much improved afterwards.
Low key session with Adam rolling and working on the hamstring. Some core and lots of glute exercises with bands and body wgt, all avoiding load on the hamstring. Much improved afterwards.
Friday Jul 5, 2019 #
7 AM
Track workout intervals (Chester HS) 41:00 3.28 mi (12:30 / mi)
ahr:116 max:146 1c
Early track session before it got hot. 200's alternating with 400 and then 800 m. Aiming for 8 min pace.
55, 1.55, 52, 4.12, 56
Felt my hamstring start to give on the last 200, so backd off to 95% and quit. But okay with first track 800 m this season.
55, 1.55, 52, 4.12, 56
Felt my hamstring start to give on the last 200, so backd off to 95% and quit. But okay with first track 800 m this season.
10 AM
Hiking hills (White Rocks, VT) 2:36:30 [3] 3.5 mi (44:43 / mi) +439m 32:10 / mi
ahr:116 max:144
With Alex and Ed. Scramble up the hillside from the base of the ice caves. Alex and Ed on the boulders and me in the parallel trees. Long trip up with some climbing on moss covered slabs and steps near the top. Pretty complete vegetable holds all the way, so that was good. Great views. Then hit the AT/LT and N to the real trail back to the base.
Strenuous climb, not particularly good on the hamstring.
Strenuous climb, not particularly good on the hamstring.
Thursday Jul 4, 2019 #
7 AM
Road Running warm up/down 26:16 [2] 1.62 mi (16:13 / mi) +28m 15:24 / mi
ahr:105 max:142
Road Race race (Saxtons River 5K) 31:06 [4] 3.15 mi (9:52 / mi) +54m 9:23 / mi
ahr:149 max:167 1c
July 4th 5K race. Always warm, in the sun for much, hill in the middle. Still a fun time followed by a parade and street food.
Slowed for the hills, pushed on the drops. Felt okay but always looking to go faster. Nice swim in the river afterwards.
2nd for the +70 bracket.
Slowed for the hills, pushed on the drops. Felt okay but always looking to go faster. Nice swim in the river afterwards.
2nd for the +70 bracket.
Wednesday Jul 3, 2019 #
7 AM
Road Running 45:15 [3] 3.0 mi (15:05 / mi) +27m 14:40 / mi
ahr:103 max:141
With Ruthie and Molly. Excursion into Muckross at the turnaround.
Tuesday Jul 2, 2019 #
7 AM
Stretching 15:00 [0]
Strength (Trainer) 1:35:00 [3]
Work with Adam with bands, body wgt glutes and hamstrings, plyos. Then more on my own with db presses, squats, deadifts.
Pull ups 15
Strained L shoulder w 70# single arm pull downs, see how it goes tomorrow.
Pull ups 15
Strained L shoulder w 70# single arm pull downs, see how it goes tomorrow.
Road Running 52:30 [3] 4.55 mi (11:32 / mi) +24m 11:21 / mi
Down the rail trail.
11.44, 10.27
11.44, 10.27
Monday Jul 1, 2019 #
12 PM
Strength (Exercise class) 45:00 [3]
1c
HIIT with Ashley. Warm, but still good workout.