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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Jul 3:

activity # timemileskm+mload
  Hiking1 3:37:05 5.62(38:37) 9.05(24:00) 376434.2
  Bicycling2 3:26:21 25.57(8:04) 41.15(5:01) 154412.7
  Strength2 2:28:002c444.0
  Track workout1 19:30 1.39(14:02) 2.24(8:43)1c39.0
  Total6 9:50:56 32.58 52.43 5303c1329.9

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MoTuWeThFrSaSu

Sunday Jul 3 #

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 #

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.

Thursday Jun 30 #

8 AM

Strength (Trainer) 1:41:00 [3]
1c

Warm up, stretches
Ski erg 2 x 500 m 2.26, 2.18
Pull ups 8
Push ups 25/20
Pull downs one arm 60/70#
Sliders, chops, bird dog bench rows 30#
Side bends,step downs

Wednesday Jun 29 #

6 AM

Track workout 19:30 [2] 1.39 mi (14:02 / mi)
ahr:102 max:142 1c

Hamstring warmup before PT. Serious discomfort at PT with aggressive hamstring work.
12 PM

Bicycling 8:44 [2] 1.23 mi (7:06 / mi)
ahr:102 max:118

Rail trail with Ruthie.

Bicycling 32:30 [2] 4.26 mi (7:38 / mi) +22m 7:31 / mi
ahr:96 max:130

Monday Jun 27 #

11 AM

Strength (Rec Center) 47:00 [3]
1c

Some stretching and strength for the hamstring and other things.
Hip extensions, standing table stretch, single leg bridges
Push ups 2 x 20, pull ups 2 x 8
Hamstring sliders, hamstring curls
Bench rows with leg extended
Ab rolls 2 x 20
Ski erg 500 m, bosu squats

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