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Training Log Archive: kensr

In the 7 days ending Mar 22, 2020:

	activity	#	time	miles		km		+m		load
	Strength	5	3:04:06						5c	552.3
	Road Running	2	1:33:50	8.32	(11:17)	13.39	(7:00)	110		281.5
	Trail Running	1	37:54	1.7	(22:18)	2.74	(13:51)	113		113.7
	Stairway to Heaven	1	34:43	1.58	(21:58)	2.54	(13:39)	131	2c	104.2
	Track workout	1	34:13	2.48	(13:48)	3.99	(8:34)	23	1c	84.1
	Skate Ski	1	18:33	1.33	(13:57)	2.14	(8:40)	4		37.1
	Total	7	6:43:19	15.41		24.8		380	8c	1172.8
averages - weight:165lbs

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Sunday Mar 22, 2020 #

3 PM

Road Running 29:24 [3] 2.07 mi (14:12 / mi) +63m 12:59 / mi
ahr:133 max:152

With Molly. Stops for sniffs and doing things. Plus sniffs of/by 2 other goldens out from their front yard.

Strength 43:38 [3]
ahr:85 max:106 1c

Rec center workout #5. Fairly low key. Good thing, as I was boiling sap and simmering a pot of pinto beans at the same time

4 sets:
Single leg squats
Bicep curls
Arm raises front and side
Bicycle crunches
Skull crushers
Single leg hip bridges

Saturday Mar 21, 2020 #

7 AM

Road Running tempo 1:04:26 [3] 6.25 mi (10:19 / mi) +47m 10:05 / mi
ahr:149 max:162 weight:165lbs

Saturday run with Joe's group, Jessica and Cory. Chilly breeze, temp around freezing. Good, steady pace the whole way.

5 PM

Note

Craftsbury is closed (again). I mean really. No more grooming at all. Too many people gathering to chat and too many people coming from out of state. So long skiing for this year.

Friday Mar 20, 2020 #

3 PM

Track workout intervals 34:13 2.48 mi (13:48 / mi) +23m 13:25 / mi
ahr:113 max:146 1c

Try at the track. Clear except for 20 m at the SW corner still covered, golly gee! Ran 200's and tried one 400, but that was slippery on the snowy corner. Also farther than I've run hard this season so let it go after that. Humid and deteriorating into drizzle.

54, 50, 1.57, 47, 51

Thursday Mar 19, 2020 #

11 AM

Skate Ski (Kingdom Valley) 18:33 [2] 2.14 km (8:40 / km) +4m 8:35 / km
ahr:100 max:128

Always the optimist, groomed and skied on 2" new wet snow in the fields. Draggy where the grass popped up. Okay until the snow flurries changed to a wet mist.

Strength 31:22 [3]
ahr:81 max:108 1c

Day 3 rec center workout. Couple rounds of these:

Reverse lunges
Single leg deadlifts
Superman to pushups
Plank jacks
Inchworm to pushups
Russian twists
Crunches

Wednesday Mar 18, 2020 #

4 PM

Stairway to Heaven 34:43 [3] 1.58 mi (21:58 / mi) +131m 17:29 / mi
ahr:113 max:137 2c

Twice around with Molly. 6:04, 5:53

Followed biathlon practice. Slight adjustment to cheek rest made a big improvement. From prone shot 50% into little circle and all but 1 within larger.

Strength 39:47 [3]
ahr:92 max:110 1c

Day 2 rec center web workout. Tabata: Four circuits, 8 sets of 20 secs/exercise each

Jump squats
Mountain climbers
Alternating heel taps

Step ups left / right
Pike hold

High knees
Single leg bridges left / right

Crossbody mountain climber
Lateral jumps
Burpees

Tuesday Mar 17, 2020 #

2 PM

Trail Running hills 37:54 [3] 1.7 mi (22:18 / mi) +113m 18:29 / mi
ahr:93 max:109

Ski trails with Molly
5:57

Strength 24:19 [3]
ahr:78 max:96 1c

Rec center exercises via website.

Monday Mar 16, 2020 #

5 PM

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

Last workout before rec center closes tonight for the rest of the month. Wanted to use the wgts and a couple machines. Already not many people around.

Warm up, stretches, balance on disc and half cylinder with band on knees
Ski erg 500 m
Smith machine deep squats to stretch more
Leg press series 10 reps each: 160#, repeat one leg only; 250#, 340#, 430#. 450#; back to 160# single legs, 160# legs spread
Pull downs using pulley wgts 2 x 50 reps x 20# (easy wgt as strained tricep last Fall doing this with 60#)
Hamstring extensions x 5
Heel drops x 15

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