Training Log Archive: kensrIn the 7 days ending Oct 23, 2022:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Oct 23, 2022 #
1 PM
Road Running 9:17 [3] 0.65 mi (14:17 / mi)
ahr:113 max:142
Runs before biathlon practice.
Saturday Oct 22, 2022 #
8 AM
Road Running 48:09 [3] 4.0 mi (12:02 / mi) +15m 11:54 / mi
ahr:155 max:182
Morning run, nice weather. Pushed every other 1/4 mile a little.
Strength (Trainer) 1:35:00 [3]
1c
Workout and stretching with Adam.
Strength 1:35:13 [3]
ahr:86 max:118
3 PM
Hiking 45:00 [1] 1.0 mi (45:01 / mi)
Ski trails with Ruthie and Molly. Clipping back some small saplings and briars.
Friday Oct 21, 2022 #
7 AM
Strength 45:00 [1]
Last of this year's firewood into the basement. Next year's is already mostly dried in the woodshed. Now starting to split and stack wood for '24-25.
Thursday Oct 20, 2022 #
4 PM
Strength 45:00 [1]
More moving firewood. Almost done.
Wednesday Oct 19, 2022 #
2 PM
Strength 1:00:00 [1]
Transferred another cord of wood into the cellar.
Tuesday Oct 18, 2022 #
8 AM
Track workout intervals 15:54 1.61 mi (9:53 / mi) +5m 9:47 / mi
ahr:131 max:188 1c
Warm up 3 laps, then short series of intervals.
200 62
400 2.19
200 57
400 2.05
200 62
400 2.19
200 57
400 2.05
Track workout 2:36 [3] 0.26 mi (10:01 / mi)
ahr:129 max:187
Cool down with 200 64.
Strength 53:16 [3]
ahr:90 max:133
Then to rec center
Balance, stretches
Hamstring single leg curls 40# 3 x 10, both sides near equal now
Donkey kicks 2 x 10 w/two heavy bands, 2 x 5 clamshells
Squats w/40# kb
Glider launches 3 x 10 each leg
Incline crunches 15
Pull downs on cable machine 2 x 20 @ 45# each arm
Pull ups 5
Tantrums on ball 2 x 1 min
Plank on ball 1 min
Spin bike 6 min varying drag, 100-200 watts
Balance, stretches
Hamstring single leg curls 40# 3 x 10, both sides near equal now
Donkey kicks 2 x 10 w/two heavy bands, 2 x 5 clamshells
Squats w/40# kb
Glider launches 3 x 10 each leg
Incline crunches 15
Pull downs on cable machine 2 x 20 @ 45# each arm
Pull ups 5
Tantrums on ball 2 x 1 min
Plank on ball 1 min
Spin bike 6 min varying drag, 100-200 watts
4 PM
Strength 45:00 [3]
Finished chainsawing the truck of the maple by the road. Lugged the sections up to the pickup truck to bring back to the woodshed. Then loaded more seasoned wood to move inside.
Monday Oct 17, 2022 #
12 PM
Roller skiing 31:45 [1] 2.0 mi (15:52 / mi) +2m 15:50 / mi
ahr:109 max:133
About time to get out and roller ski. Some rain so there were wet leaves and pine needles on the trail. Took it very easy for the first time out this year.