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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Oct 2:

activity # timemileskm+mload
  Strength4 4:25:372c763.8
  Road Running3 1:39:20 7.82(12:42) 12.59(7:54) 77298.0
  Trail Running1 45:51 3.01(15:14) 4.84(9:28) 67137.6
  Hiking1 45:00 1.0(45:01) 1.61(27:58)90.0
  Stretching1 30:0030.0
  Total9 8:05:48 11.83 19.04 1442c1319.3

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MoTuWeThFrSaSu

Sunday Oct 2 #

3 PM

Trail Running (Craftsbury) 45:51 [3] 3.01 mi (15:14 / mi) +67m 14:15 / mi
ahr:117 max:149

Shot biathlon for an hour, good training session. Probably the best standing I've done, hit 4 of 5 three times in a row.
Was only one there with the Range Officer, so ran later. Around the trails with several stops for sprint repeats.

Saturday Oct 1 #

12 PM

Strength 1:35:31 [3]
ahr:79 max:116

1 PM

Strength (Trainer) 1:20:00 [3]
1c

Warm up spinning 5 min, stretches
Ab chair, V-crunch
Rotator lifts, push ups, squats 30# kb, pull downs

Friday Sep 30 #

8 AM

Road Running 36:15 [3] 2.66 mi (13:38 / mi) +7m 13:31 / mi
ahr:138 max:159

With Molly, who decided to totally resist running after a half mile. Reversed and came back at good speed, then kept going in the opposite direction for a while. Not a great outing. Dog can be quite persuasive, dropping to spread eagle position once she decides to stop.

Thursday Sep 29 #

7 AM

Road Running 27:38 [3] 2.08 mi (13:17 / mi) +57m 12:14 / mi
ahr:142 max:167

Wednesday Sep 28 #

7 AM

Strength 57:03 [3]
ahr:93 max:132

Work out for the upper legs, glutes, hamstrings.
10 AM

Hiking 45:00 [2] 1.0 mi (45:01 / mi)

Hike on ski trails with Ruthie and Molly.

Tuesday Sep 27 #

8 AM

Road Running 34:28 [3] 3.0 mi (11:29 / mi) +12m 11:21 / mi
ahr:142 max:169

Nice run with some pickups. Alternated 1/4 pickups with equal recovery along the rail trail. Found I faltered halfway through each segment. However, improvement in pace and aerobic capacity will continue to come. Ruthie pointed out later my R foot is pointed out and that impacts my stride.

Road Running warm up/down 59 [3] 0.08 mi (12:16 / mi)
ahr:139 max:147

A little run with feet tracking parallel.

Monday Sep 26 #

10 AM

Strength 33:03 [2]
1c

Light training to loosen up R hamstring and shoulder.

Stretching 30:00 [1]

Then into the therapy pool for more. Result was pretty positive. Hamstring is good, shoulder will take some time to heal from fall during biathlon race.

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