Training Log Archive: kensrIn the 7 days ending Nov 15, 2015:
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Sunday Nov 15, 2015 #
12 PM
Road Running long 1:24:10 [3] 7.2 mi (11:41 / mi) +86m 11:16 / mi
Out at an easy pace. Then decided to count turnover, 75 double paces for a minute. Seemed too slow, so raised it to 85. Pace immediately dropped by a couple minutes/mile with no real increase in effort. Looks like I need to stop being lazy and work on keeping cadence up. Key seems to find a way to swing arms faster in a natural rhythm, maybe tighter bend at the elbows. As the arms swing, so go the legs.
Strength (Rec center) 30:00 [4]
weight:162lbs
Leg stretches, balance on the bosu, ab roller. Then on the machines with an extra 10# on each.
6 pullups
Pretty well beat.
6 pullups
Pretty well beat.
Saturday Nov 14, 2015 #
4 PM
Road Running intervals (Cummings Rd) 42:14 [3] 3.1 mi (13:37 / mi) +77m 12:39 / mi
Mile warmup and then 5 x 1/4 pickups with 30 sec recovery.
Friday Nov 13, 2015 #
Strength (Rec center) 45:30
Warmup series, with 79-100 jump rope. Then on machines for 1 set x 20, moderate load.
Ski erg 2000 m / 8.31
Incline crunches. Bosu balance one leg, fairly stable.
Ski erg 2000 m / 8.31
Incline crunches. Bosu balance one leg, fairly stable.
Thursday Nov 12, 2015 #
4 PM
Road Running (Kingdom Valley) 1:08:16 [3] 4.08 mi (16:44 / mi) +208m 14:27 / mi
Around the ski trails and then out and back on Cummings. Came across a porcupine at the top most part of the Ridge trail, just at dusk. Watched the black blob amble off into the brush.
Wednesday Nov 11, 2015 #
6 PM
Strength (Rec center) 40:00
Warmup and stretches then on the SkiErg for 20 min: 4445 m. Worked pretty hard, negative splits. Focused on hip tilt gun slinger style. That was immediately good for 2-3 sec/500 m pace.
Then cool down and some roller crunches.
Then cool down and some roller crunches.
Tuesday Nov 10, 2015 #
12 PM
Strength (Rec center) 30:00 [3]
Moderate workout, easy on the back.
Dynamic warmup
10 pullups
Machines at med weight x 20
Ski erg 500m 2.04
Dynamic warmup
10 pullups
Machines at med weight x 20
Ski erg 500m 2.04
Monday Nov 9, 2015 #
12 PM
Road Running long 1:50:45 [3] 8.25 mi (13:25 / mi) +409m 11:38 / mi
Decided to run the Old Forge loop and see how I'm doing. Unfortunately, the weekend's run and hauling rocks on the ski trails and digging post holes for the grapes added up to excess strain on my back.
Started at a good pace, hit the two mile hill and continued okay. But halfway up my back started to ache and had to back off. Over the top and couldn't pick up the pace on the flats. Walked the second big hill and then jogged in from there, no sense doing damage.
Started at a good pace, hit the two mile hill and continued okay. But halfway up my back started to ache and had to back off. Over the top and couldn't pick up the pace on the flats. Walked the second big hill and then jogged in from there, no sense doing damage.