Training Log Archive: kensrIn the 7 days ending Apr 11, 2016:
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Monday Apr 11, 2016 #
3 PM
Strength (Rec center) 45:00 [4]
Stiff from the weekend. Modest energy level.
Floor exercises 1 set x 20 plus ski erg 1000m 4:45
10 pull ups with 10# added wgt
Floor exercises 1 set x 20 plus ski erg 1000m 4:45
10 pull ups with 10# added wgt
Sunday Apr 10, 2016 #
Event: NEOC/WCOC: Cemetery Hill
9 AM
Trail Running warm up/down 23:00 [2] 1.07 mi (21:30 / mi) +18m 20:26 / mi
ahr:85 max:146
10 AM
O - competition race (Cemetery Hill) 54:04 [4] 4.93 km (10:59 / km) +116m 9:49 / km
ahr:133 max:151
Long sprint
12 PM
O - competition race 30:29 [4] 3.22 km (9:28 / km) +99m 8:12 / km
ahr:147 max:169
Sprint 2
Saturday Apr 9, 2016 #
11 AM
Strength 12:00 [3]
Half the usual set of exercises, then ready to run.
12 PM
Road Running tempo 59:28 [4] 6.01 mi (9:54 / mi) +119m 9:19 / mi
ahr:141 max:180 weight:162lbs
Missed a couple days due to long drives for work, so decided to run a little hard today despite Phil's o-race tomorrow. Felt good, but had to push on the hills coming back home to keep it under an hour.
2 PM
Strength 1:00:00 [2]
Chainsawing 3 pines that snapped off last week on the ski trails. Got another old maple that split vertically 20 ft and is ready to barber chair. Left that for Green Mountain Power, when it goes down the power lines will, too.
Thursday Apr 7, 2016 #
6 AM
Strength (Essex) 35:00 [3]
Same as yesterday with 30 crunches, 60 side lunges
Wednesday Apr 6, 2016 #
6 AM
Strength (Essex) 25:00 [3]
One set 20 reps floor exercises
Lunges with 10#
Pitcher squats
Push-ups
Clamshells
Leg lifts
Crunches
Flutter kicks
Dips
Side jumps
Pull ups (10)
Sumo squats
Hamstring curls
Wall wgts
Russian twists
Planks (30 sec) side, back, front
Lunges with 10#
Pitcher squats
Push-ups
Clamshells
Leg lifts
Crunches
Flutter kicks
Dips
Side jumps
Pull ups (10)
Sumo squats
Hamstring curls
Wall wgts
Russian twists
Planks (30 sec) side, back, front
4 PM
Trail Running (Indian Brook) 1:53:46 [3] 6.07 mi (18:45 / mi) +276m 16:26 / mi
Snowing, picked up an inch by the time I was done. A little tricky running along the top of the cliffs as the snow was over ice in places. Dropped to lake level and did another loop there. Much better as that trail is used more and pretty level.
Tuesday Apr 5, 2016 #
Note
Winter sucked, maybe there's hope for Spring. Fresh snow and 4F this morning.
5 PM
Trail Running (Indian Brook) 1:21:36 [3] 4.27 mi (19:07 / mi) +228m 16:23 / mi
ahr:113 max:156
Random run on the Indian Brook trails. No map, no compass, but direction from the sun worked pretty well. Trails generally wet but frozen so running went okay.