Training Log Archive: kensrIn the 31 days ending May 31, 2022:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||
Sunday May 29, 2022 #
Note
(sick)
On Paxlovid since yesterday. Feel okay except for mild headache. Outside today in beautiful weather digging rock and moving dirt with the backhoe in the Glade.
Saturday May 28, 2022 #
Note
weight:166lbs (sick)
Turns out I was exposed to Covid Tuesday — 3 hrs in a stuffy conference room. Tested positive this morning —heavy line. No symptoms except for a headache so far.
C • doh 5
Thursday May 26, 2022 #
3 PM
Strength (Trainer ) 1:27:00 [3]
1c
Warm up on bike which felt good and then session with Adam. Easy on the hamstring, but worked it nonetheless. Stretches, single and double leg bridges, squats and rdl’s on bosu. Push ups, an chair, rows on bench.
Wednesday May 25, 2022 #
6 AM
Track workout warm up/down 14:06 [2] 1.06 mi (13:18 / mi)
ahr:99 max:128
Track workout intervals (Chester HS) 5:37 [3] 0.5 mi (11:14 / mi)
ahr:118 max:138 1c
Early run before school hours. Another hamstring test with unsurprising results. Did a couple 200's at pace just below where hamstring was going to fail. Then tried a third and got negative feedback. Skipped the planned 400's and called it successful, if unsatisfactory, experiment.
1.09, 1.08, 1.21
1.09, 1.08, 1.21
Tuesday May 24, 2022 #
5 AM
Trail Running 49:50 [2] 2.28 mi (21:52 / mi) +106m 19:07 / mi
ahr:100 max:127
Run with Molly, then up around the ski trails. Cool, clear morning.
Testing run up stairway to heaven, 6.36.
Testing run up stairway to heaven, 6.36.
Sunday May 22, 2022 #
Event: NEOC: Great Brook Farm NRE
10 AM
O - competition (Great Brook Farm) 1:07:54 [3] 4.59 km (14:48 / km) +89m 13:29 / km
ahr:120 max:146
Hot day! Nice brown course set among the woods, mostly off-trail travel. Walked and jogged to minimize zapping the hamstring. That felt fine until sitting at the picnic table. And got more sore driving home.
Silly mistake at the start: headed off thinking I was at the double circles (finish) rather than the triangle, so wasted two minutes sorting that out. guess I haven't been orienteering for a while! Okay until 7 where I was too far R over the top of the hill and had to come back, another minute. Then two lost getting 8, took the R trail to the crest of the hill and that put me off. Stayed on the trail too long going to 10 and overshot. Lost 3-1/2 min in the search mode.
Best part was getting a double ice cream dish after finishing, and then a cone when Dan and Daniel came in from also doing brown. Kate, Michael and Eddie did yellow with Kate as the guide. Good family outing!
Silly mistake at the start: headed off thinking I was at the double circles (finish) rather than the triangle, so wasted two minutes sorting that out. guess I haven't been orienteering for a while! Okay until 7 where I was too far R over the top of the hill and had to come back, another minute. Then two lost getting 8, took the R trail to the crest of the hill and that put me off. Stayed on the trail too long going to 10 and overshot. Lost 3-1/2 min in the search mode.
Best part was getting a double ice cream dish after finishing, and then a cone when Dan and Daniel came in from also doing brown. Kate, Michael and Eddie did yellow with Kate as the guide. Good family outing!
Thursday May 19, 2022 #
5 PM
Strength 42:10 [2]
1c
Moderate workout around hamstring: mobility, easy stretches, squats, bridges
Push ups, 10 pull ups, kneeling rows on bench; squats & rdl's on bosu
Inclined sit ups
4 x 500 m ski erg (2.22)
Push ups, 10 pull ups, kneeling rows on bench; squats & rdl's on bosu
Inclined sit ups
4 x 500 m ski erg (2.22)
Tuesday May 17, 2022 #
2 PM
Strength (Trainer) 1:16:15 [3]
ahr:78 max:113
With Adam. Nursing the hamstring, but still working it with bridges and static lunges. Ab roll, pull downs, 2 x 20 pushups, 8 pull ups. Kneeling rows with leg up, heel drops.
Squats and RDLs on flat side of bosu ball.
As I was clearing sticks from the culvert baffle grate, watched a beaver waddle across the driveway 50' away. Must be planning tonight's action.
Squats and RDLs on flat side of bosu ball.
As I was clearing sticks from the culvert baffle grate, watched a beaver waddle across the driveway 50' away. Must be planning tonight's action.
Thursday May 12, 2022 #
7 AM
Road Running 43:05 [2] 3.0 mi (14:22 / mi) +19m 14:05 / mi
ahr:97 max:149
Morning run with Joe. Ran together separately. Tested hamstring with easy pace. Had a compression sleeve over the upper thigh all day, but not sure it made much difference.
Hiking 1:04:00 [2] 1.61 mi (39:45 / mi) +76m 34:40 / mi
ahr:94 max:140
Ski trail hike with Ruthie and Molly, picking up ticks.
1 PM
Hiking (AT Corridor Monitoring) 4:05:00 [3] 4.86 mi (50:25 / mi) +350m 41:12 / mi
ahr:101 max:142
AT boundary north of rte 4 opposite Killington and Pico. Picking up 3 points I missed last year. Hiked in from Sherburne Pass to Maine Jct and to the NE corner of the property I'm tracking. Then bushwacked up a steep, loose hillside along the survey line. Tough scramble for 1000'. Found marker up on top. Then a turn and down the hillside. Followed old paint line to the 2 survey markers I needed. Had searched for the last one before, but was about 100' too low on the cliffs. Coming from above was much easier as I was able to avoid climbing down boulders.
Then cut over to the AT and hiked out the way I came in. Ran into 2 forest service staff checking the AT in advance of summer work parties. Turns out they were the ones who followed up on the property infringements I reported last year: in one case a generator set up on National Forest behind a house, and another case a shed build on Forest property. They first write letters, and if unresolved, get the lawyers involved.
Then cut over to the AT and hiked out the way I came in. Ran into 2 forest service staff checking the AT in advance of summer work parties. Turns out they were the ones who followed up on the property infringements I reported last year: in one case a generator set up on National Forest behind a house, and another case a shed build on Forest property. They first write letters, and if unresolved, get the lawyers involved.
Monday May 9, 2022 #
4 PM
Strength 55:00 [2]
1c
Light strength workout with mobilization and stretching. Squats on bosu ball,
Sets of pushups on Smith bar going down to #3 x 20. 8 pull ups, 10 incline crunches.
Eccentric hamstring extensions on leg curl using light wgt.
3 x 500m on skierg 2.27
Had R hamstring wrapped with vet tape all day and seemed to help.
Sets of pushups on Smith bar going down to #3 x 20. 8 pull ups, 10 incline crunches.
Eccentric hamstring extensions on leg curl using light wgt.
3 x 500m on skierg 2.27
Had R hamstring wrapped with vet tape all day and seemed to help.
Saturday May 7, 2022 #
8 AM
Road Running warm up/down 9:16 [1] 0.58 mi (15:59 / mi) +6m 15:30 / mi
ahr:118 max:154
Road Race (Grace Cottage 5k) 33:28 [4] 3.05 mi (10:58 / mi) +27m 10:41 / mi
ahr:153 max:171
Hamstring pain the whole way. Not a great feeling.
Thursday May 5, 2022 #
5 PM
PT 35:00 [0]
Therapy pool for hamstring strain. Reacted poorly to yesterdays run, constant ache. Did some stretching and water running in the pool. Feels okay at the moment.
No long orienteering this weekend. Will try a local 5k.
No long orienteering this weekend. Will try a local 5k.
Wednesday May 4, 2022 #
7 AM
Road Running 51:05 [2] 3.99 mi (12:48 / mi) +22m 12:35 / mi
ahr:157 max:171
Rainy recovery run with Joe.
Then home to tackle the inlet filter to the upper pond pipe and then to dismantle this year's start to a beaver dam around the culvert baffle down by the road.
Then home to tackle the inlet filter to the upper pond pipe and then to dismantle this year's start to a beaver dam around the culvert baffle down by the road.
Monday May 2, 2022 #
9 AM
Road Running 35:50 [3] 2.92 mi (12:16 / mi) +15m 12:04 / mi
ahr:151 max:166
Road Running 3:44 [3] 0.27 mi (13:53 / mi)
ahr:143 max:157
3 PM
Hiking (Kingdom Valley) 59:35 [1] 1.6 mi (37:14 / mi) +100m 31:12 / mi
ahr:103 max:140
Hike the upper trails with Ruthie and Molly. Wgt vest up to 3 packets.