Training Log Archive: kensrIn the 7 days ending Mar 15, 2020:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 15, 2020 #
2 PM
Road Running 35:32 [3] 3.04 mi (11:41 / mi) +16m 11:30 / mi
ahr:147 max:165
Rail trail with Ruthie and Molly. Molly came back with just a few attempted sniffs. She's doing very well.
This morning I chain sawed saplings along the Stairway to Heaven in preparation for widening and regrading this summer.
This morning I chain sawed saplings along the Stairway to Heaven in preparation for widening and regrading this summer.
Saturday Mar 14, 2020 #
7 AM
Road Running 1:04:14 [4] 6.17 mi (10:25 / mi) +36m 10:13 / mi
ahr:153 max:173 weight:167lbs
Nice small group run with Joe, Will and Cory. Out at a good pace in the 9's, by myself coming back and slower. Amazing how running with others makes the pace go so much easier. Pleased I could maintain the faster (for me) pace for 3 miles. Sign of progress!
Snow is gone, so an early start to running season. Craftsbury cancelled their end of season races. They still have snow, everyone else is closed. I may ski there Tuesday if my client work for the next day isn't cancelled. Expect it might. Everyone is shutting up tight.
Snow is gone, so an early start to running season. Craftsbury cancelled their end of season races. They still have snow, everyone else is closed. I may ski there Tuesday if my client work for the next day isn't cancelled. Expect it might. Everyone is shutting up tight.
2 PM
Note
Well, Craftsbury is shutting down after tomorrow. Not for lack of snow, but rather due to coronavirus concern. That's all for the season, folks!
Thursday Mar 12, 2020 #
12 PM
Road Running 49:51 [3] 3.99 mi (12:30 / mi) +12m 12:22 / mi
ahr:157 max:174
On the rail trail. Felt a little stiff.
Wednesday Mar 11, 2020 #
4 PM
Track workout intervals (Chester HS) 38:30 2.81 mi (13:42 / mi) +6m 13:37 / mi
ahr:113 max:145 1c
This week the track was mostly clear of snow, except for 100 m snow and ice in the SE corner. So back and forth and it worked okay.
Felt in the grove this week, dropping down into the 40's for the 200 m. Will keep at it and decide whether to push the speed a little more or add reps. Can't add distance until the snow melts, which shouldn't be too long with these temperatures.
59, 52, 50, 46.6, 46.9
Felt in the grove this week, dropping down into the 40's for the 200 m. Will keep at it and decide whether to push the speed a little more or add reps. Can't add distance until the snow melts, which shouldn't be too long with these temperatures.
59, 52, 50, 46.6, 46.9
Tuesday Mar 10, 2020 #
8 AM
Strength (Trainer) 1:25:28 [3]
ahr:91 max:134 1c
With Adam who is finally back from the (standard) flu. Warmup and stretching. Balance on disc and half cylinder with band. Plyos using ladder. Jumps, including 18" box jumps. Side planks, back lunges w/kb, kb swings. Core V-crunches tossing 8# med ball.
Then eccentric exercises after run: 15/15 heel drops for achilles, 5 hamstring extensions. Can now lower myself 2/3’s before falling forward.
Then eccentric exercises after run: 15/15 heel drops for achilles, 5 hamstring extensions. Can now lower myself 2/3’s before falling forward.
Road Running 50:48 [3] 4.04 mi (12:34 / mi) +10m 12:29 / mi
ahr:127 max:158
4 PM
Skate Ski (Craftsbury ) 10:37 [1] 1.45 km (7:20 / km)
ahr:97 max:108
Warm up before biathlon practice. However, just got wet because it was raining.
Then we went inside and practiced dry firing on mats. Working on automatically dropping into precise prone position with tape marks for knees and elbows. Did that for awhile and then thru the whole process with eyes closed, including changing magazines and aiming to dry fire. Good practice.
Then we went inside and practiced dry firing on mats. Working on automatically dropping into precise prone position with tape marks for knees and elbows. Did that for awhile and then thru the whole process with eyes closed, including changing magazines and aiming to dry fire. Good practice.