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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 8 days ending Jun 10:

activity # timemileskm+mload
  Strength1 1:30:211c180.7
  Road Running1 48:09 3.02(15:57) 4.86(9:54) 1596.3
  Track workout2 38:06 2.46(15:29) 3.96(9:37)1c66.9
  Total3 2:56:36 5.48 8.82 152c343.9

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Thursday Jun 9 #

8 AM

Strength (Trainer) 1:30:21 [2]
ahr:83 max:151 1c

Session with Adam. Warm up, light stretching of quads and psoas
Ski erg 500 m 2.24
8 pull ups, 2 x 20 pushups
Bird dog rows 20#, side flexes w/db
Single leg bridges, hamstring band pull
Single leg hamstring curls -- good load on L leg, almost nothing on R

Road Running 48:09 [2] 3.02 mi (15:57 / mi) +15m 15:42 / mi
ahr:111 max:128

Down to rail trail. Just coasting along.
Tour group there doing a marathon out and back on a one+ mile segment of the trail -- 12 laps for the marathon. Doing a marathon every day in every New England state. This is the 4th one in a row. Not much speed, but points for persistence.

Wednesday Jun 8 #

9 AM


Met with Kevin, PT. Assessed hamstring. Figures I have taken it easy long enough that healing has occurred. Time to start building strength. Went through exercises to stretch L quad and hip flexor and others for strengthening the R hamstring. Light running okay, no hills, no speed.

Tuesday Jun 7 #

6 AM

Track workout 23:43 [1] 1.51 mi (15:42 / mi)
ahr:98 max:118 1c

Playing at the track. No hard effort, kept it limited by tension in hamstring.

Sunday Jun 5 #


Hamstring felt bad yesterday, but better today. Walking around okay.

Biathlon training at Craftsbury today with Raleigh. Thorough adjustment of the rifle, changing key dimensions of the stock setup. Much better alignment of the sights and natural point of aim. Couple hours of prone shooting.

Saturday Jun 4 #

8 AM

Track workout 14:23 [3] 0.95 mi (15:08 / mi)
ahr:105 max:132

Two negative tests in a row, so I guess I'm out of jail.

Tried an easy run at the track. Hamstring felt relaxed with no running for the past 2 weeks. Alternated easy 100 m run/walk, focusing on engaging my glutes. Graudally increased pace to a modest 10 min/mi until I felt a twinge in the R hamstring. Stopped then. Got a PT date this Wednesday.

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