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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 8 days ending Jul 12:

activity # timemileskm+mload
  Strength3 3:19:433c564.0
  Hiking2 2:17:10 3.79(36:11) 6.1(22:29) 167275.5
  Trail Running1 50:00 2.16(23:09) 3.48(14:23)50.0
  Track workout1 41:12 3.01(13:41) 4.84(8:30)1c123.6
  Road Running2 24:28 1.41(17:21) 2.27(10:47)37.5
  PT1 15:0030.0
  Total8 7:47:33 10.37 16.69 1674c1080.6

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Tuesday Jul 12 #

Strength (Rec Center) 40:00 [3]
1c

Focus on hamstrings:
Sitting sliders with band
Hamstring curl machine 30/60 8 reps x 2
Hamstring curl on swiss ball
Nordic hamstring on bench
Pull ups 2 x 8
Ski erg 2 x 500 - 2.16

Sunday Jul 10 #

2 PM

Trail Running (Craftsbury) 50:00 [1] 2.16 mi (23:09 / mi)
ahr:96 max:127

Biathlon training. Standing practice; 5 shots then a lap around the penalty loop; repeat 20 times. Lots of technique work.

Saturday Jul 9 #

7 AM

Hiking 1:08:00 [1] 1.9 mi (35:47 / mi)

Ski trail hike with Ruthie and Molly. Neighbors cut back the sides of their section with a sickle bar and widened it by 2' on each side. Nice start to cleaning up that part. I've been clearing rocks all season.

Friday Jul 8 #

7 AM

Track workout 41:12 [3] 3.01 mi (13:41 / mi)
ahr:124 max:161 1c

High school with Ruthie. Hamstring aching. Picked up pace on straights by thinking distracting thoughts.

Thursday Jul 7 #

8 AM

Strength warm up/down 17:34 [1]
ahr:78 max:127

Stretching and warm up.

Road Running warm up/down 17:58 [1] 1.11 mi (16:11 / mi)
ahr:88 max:99

Strength (Trainer) 1:37:09 [3]
ahr:79 max:131 1c

Exercises with Adam, 2 sets of all
Hamstring curls on ball
Two leg RDL's w/40#
Standing sliders, band sliders
Hamstring curls, single leg
Push ups 2 x 20
Ab crunches
Side extensions
Hip/quad stretches
Pull downs, single arm 70#

Wednesday Jul 6 #

8 AM

PT 15:00 [2]

Half hour with Kevin. 15 min discussion and deep massage, 15 min exercises:
Bridges on ball
RDL's
Standing hamstring sliders

Road Running 6:30 [3] 0.3 mi (21:39 / mi)

Early for PT so went for run to tweak hamstring a little. Successful.
1 PM

Hiking (Butternut Hill) 1:09:10 [3] 1.89 mi (36:36 / mi) +167m 28:43 / mi
ahr:102 max:137

GPS'd trail for Trail Finder. Nice hike with Ruthie and Molly.

Tuesday Jul 5 #

2 PM

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

Warm up on treadmill, impact didn't feel good
Stretches for quad and hip flexors
Pull ups 8/10/10
Push ups 3 x 20
Bench rows 35#
Hamstring sliders with band
Hamstring curls with increased wgt on R, went well

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