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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Jul 31, 2022:

activity # timemileskm+mload
  Strength12 9:40:589c1707.8
  Hiking4 6:24:15 10.41(36:55) 16.75(22:56) 543739.7
  Road Running8 5:14:22 21.04(14:56) 33.86(9:17) 175677.3
  Bicycling1 2:45:07 20.08(8:13) 32.32(5:07) 132330.2
  Trail Running3 2:44:15 6.47(25:23) 10.41(15:46) 29171.8
  Track workout4 2:20:38 10.7(13:09) 17.22(8:10)3c345.6
  PT1 15:0030.0
  Total30 29:24:35 68.7 110.56 87912c4002.4
averages - weight:166lbs

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Sunday Jul 31, 2022 #

7 AM

Road Running 40:44 [3] 3.01 mi (13:32 / mi) +13m 13:21 / mi
ahr:125 max:145

Rail trail with Ruthie and Molly.
2 PM

Trail Running (Craftsbury) 7:35 [2] 0.5 mi (15:10 / mi)

Warm up before biathlon training. Then 1-1/2 hours working on prone shooting.

Saturday Jul 30, 2022 #

8 AM

Road Running 1:14:56 [2] 5.02 mi (14:56 / mi) +74m 14:17 / mi
ahr:107 max:137

Comfortable run before heat. Easy on the hamstring.
2 PM

Strength 5:00 [3]

Steps 2 sets x 10

Thursday Jul 28, 2022 #

8 AM

Strength (Rec center) 1:33:48 [3]
ahr:88 max:122 1c

Extensive warm up and exercises and then time with Adam
Ski erg 500 m
Pull ups 10/10
V-crunches, hamstring curls, ab chair, push ups, bird dog rows w/40#
Lat pull downs, single arm pull downs, side crunches

Wednesday Jul 27, 2022 #

5 AM

Track workout 40:41 [2] 3.0 mi (13:34 / mi)
ahr:114 max:148

Early easy track run before PT.
8 AM

Strength 30:00 [3]
1c

PT with Kevin. Moved into glute exercises. Bird dog against band. Monster walk. Step ups with 10# db. All to exhaustion.

Tuesday Jul 26, 2022 #

6 AM

Road Running 34:45 [1] 2.06 mi (16:52 / mi) +57m 15:32 / mi
ahr:92 max:133

Stop and go run with Molly on a cool morning.

Monday Jul 25, 2022 #

10 AM

Strength 44:55 [3]
1c

Rec center with Ruthie. Stretches, warm up and then mostly hamstring exercises. Curls, sliders, bands, ball.
Ski erg 500 m in 2:01.4, best in quite a few years.
Pull ups 6/6

Saturday Jul 23, 2022 #

7 AM

Road Running 42:39 [3] 3.0 mi (14:13 / mi) +10m 14:04 / mi
ahr:114 max:146

Run with Ruthie. Already warm and humid. Hamstring sore and never got better.

Thursday Jul 21, 2022 #

7 AM

Track workout 23:07 [3] 2.01 mi (11:30 / mi)
ahr:130 max:149 1c

Track with Ruthie. Good pace all along, picking up speed as I went. Last lap Ruthie went from walking to running and jacked up the pace even more.
8 AM

Strength (TRainer) 1:27:32 [3]
ahr:91 max:164 1c weight:166lbs

Another good workout. Stretch again. Onto the ski erg where some guy had been lazing along. Hit 500 m pretty hard for 2:04.
Then pull ups 10
Lat pull downs working up to 120#, and single arm overhead pulldowns at 70#
V-crunches, side extensions, rdl rows, ab crunches with 10# dumbbell between my feet,
Push ups 2 x 25
Hamstring bands, standing sliders

Wednesday Jul 20, 2022 #

9 AM

Note

Visit to PT established yesterday's pull was transitory and not a serious setback. Much pulling and prodding and the hamstring seems intact. So ongoing strengthening continues.

Tuesday Jul 19, 2022 #

8 AM

Road Running 54:06 [3] 4.0 mi (13:32 / mi) +13m 13:24 / mi
ahr:120 max:148

Rail trail with Ruthie for first part. Not too hot yet -- pushing 70. Hamstring okay until 4th mile.
3 PM

Note

Moving rocks this afternoon on the ski trails. Lifting a big one to roll it onto the front loader bucket, good squat form. Had to give it an extra shove to get it in and my R hamstring let loose. Have to see if it was just strained or a new tear. Should know tomorrow.
C • You're picking up giant roc... 2

Monday Jul 18, 2022 #

11 AM

Strength (Rec center ) 30:00 [3]
1c

Short hamstring workout with some pull ups (8/10) and core.

Sunday Jul 17, 2022 #

2 PM

Trail Running (Craftsbury) 1:46:40 [1] 3.81 mi (28:00 / mi) +29m 27:21 / mi
ahr:108 max:130

Biathlon practice. Runs in between each bout of 5: !00 shots, 20 runs.

Saturday Jul 16, 2022 #

Strength 10:00 [3]

Hamstring band curls
7 AM

Road Running 42:44 [1] 2.54 mi (16:49 / mi) +9m 16:39 / mi
ahr:100 max:123

Rail trail with Molly before it got hot. Still, a lot of stops.

Thursday Jul 14, 2022 #

7 AM

Track workout 35:38 [2] 2.68 mi (13:18 / mi)
ahr:121 max:146 1c

Picked up the pace on the straights, relaxed on the turns..

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

Ski trails with Ruthie and Molly.
10 AM

Strength (Trainer) 1:10:00 [3]
1c

Warm up, flexibility. Recovery from hamstring work.
Core - V-ups, ab lifts, side crunches
Upper body - push ups 2 x 25, pull downs single arm 70#
Kneeling bench rows, cable presses

Wednesday Jul 13, 2022 #

9 AM

Strength (PT) 10:00 [3]

New exercises to load the hamstring. Bridge and slider variations. Then ultrasound and deep massage.
Heat pack working well while sitting and driving.

Tuesday Jul 12, 2022 #

Strength (Rec Center) 40:00 [3]
1c

Focus on hamstrings:
Sitting sliders with band
Hamstring curl machine 30/60 8 reps x 2
Hamstring curl on swiss ball
Nordic hamstring on bench
Pull ups 2 x 8
Ski erg 2 x 500 - 2.16

Sunday Jul 10, 2022 #

2 PM

Trail Running (Craftsbury) 50:00 [1] 2.16 mi (23:09 / mi)
ahr:96 max:127

Biathlon training. Standing practice; 5 shots then a lap around the penalty loop; repeat 20 times. Lots of technique work.

Saturday Jul 9, 2022 #

Event: CNYO 2022 Rogaine
 
7 AM

Hiking 1:08:00 [1] 1.9 mi (35:47 / mi)

Ski trail hike with Ruthie and Molly. Neighbors cut back the sides of their section with a sickle bar and widened it by 2' on each side. Nice start to cleaning up that part. I've been clearing rocks all season.

Friday Jul 8, 2022 #

7 AM

Track workout 41:12 [3] 3.01 mi (13:41 / mi)
ahr:124 max:161 1c

High school with Ruthie. Hamstring aching. Picked up pace on straights by thinking distracting thoughts.

Thursday Jul 7, 2022 #

8 AM

Strength warm up/down 17:34 [1]
ahr:78 max:127

Stretching and warm up.

Road Running warm up/down 17:58 [1] 1.11 mi (16:11 / mi)
ahr:88 max:99

Strength (Trainer) 1:37:09 [3]
ahr:79 max:131 1c

Exercises with Adam, 2 sets of all
Hamstring curls on ball
Two leg RDL's w/40#
Standing sliders, band sliders
Hamstring curls, single leg
Push ups 2 x 20
Ab crunches
Side extensions
Hip/quad stretches
Pull downs, single arm 70#

Wednesday Jul 6, 2022 #

8 AM

PT 15:00 [2]

Half hour with Kevin. 15 min discussion and deep massage, 15 min exercises:
Bridges on ball
RDL's
Standing hamstring sliders

Road Running 6:30 [3] 0.3 mi (21:39 / mi)

Early for PT so went for run to tweak hamstring a little. Successful.
1 PM

Hiking (Butternut Hill) 1:09:10 [3] 1.89 mi (36:36 / mi) +167m 28:43 / mi
ahr:102 max:137

GPS'd trail for Trail Finder. Nice hike with Ruthie and Molly.

Tuesday Jul 5, 2022 #

2 PM

Strength (Rec Center) 45:00 [3]
1c

Warm up on treadmill, impact didn't feel good
Stretches for quad and hip flexors
Pull ups 8/10/10
Push ups 3 x 20
Bench rows 35#
Hamstring sliders with band
Hamstring curls with increased wgt on R, went well

Sunday Jul 3, 2022 #

9 AM

Hiking (Athens Dome) 3:37:05 [2] 5.62 mi (38:37 / mi) +376m 31:58 / mi
ahr:103 max:152

Hike with Art, Gretch, Rick , Kathy, Ruthie and Molly around the back country above Grafton.
Back later for VSO concert and fireworks.

Friday Jul 1, 2022 #

10 AM

Bicycling (Delaware and Hudson RT) 2:45:07 [2] 20.08 mi (8:13 / mi) +132m 8:03 / mi
ahr:103 max:132

Rail trail ride from Granville, NY with Ruthie, Art and Gretchen. Up the old slate railway route that served the slate quarries of western VT and nearby NY. Pretty good, fine gravel surface. Hot day but okay in the shade along the way.

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