Training Log: kensr
In the last 7 days:
|activity|| # ||time||miles||km||+m||load|
| ||Hiking||1|| 6:35:08|| 5.43||(1:12:46)|| 8.74||(45:13)|| 336||790.3|
| ||Road Running||2|| 1:47:47|| 9.16||(11:46)|| 14.74||(7:19)|| 54||360.4|
| ||Trail Running||1|| 1:20:00|| 3.2||(25:00)|| 5.15||(15:32)|| 37||240.0|
| ||Strength||1|| 15:00||1c||45.0|
| ||Total||5|| 9:57:55|| 17.79|| 28.63|| 426||1c||1435.7|
|averages - weight:163lbs|
PT on wrist. Evaluation of range of motion. Ultrasound and some stretching exercises to get my palm down flat doing a push up.
Trail Running warm up/down 22:04  1.2 mi (18:23 / mi) +34m 16:55 / mi
Biathlon training. Run first to check out the snow pile buried under mulch just waiting for colder weather to be spread around the trails. Will go on the 3 km of paved trails to protect the asphalt from BistenBully treads. This stuff will set up like concrete.
Trail Running 57:56  2.0 mi (28:58 / mi) +3m 28:50 / mi
Shooting drills with running loops in between, and some friendly races. Prone pretty good, but standing still elusive and scattered.
Road Running 1:00:27  5.0 mi (12:05 / mi) +39m 11:48 / mi
At dawn from the boat landing with Joe and Christian.
Hiking (AT/LT Corridor Monitoring) 6:35:08  5.43 mi (1:12:46 / mi) +336m 1:01:03 / mi
Checking the property boundary along the east side adjacent to Pico. Up the line from Rte 4 behind vacation homes built right along National Forest land. Usual checking monuments and witness trees, repainting blazes and tying survey tape around trees along the line between monuments. Very time consuming as there was extensive encroachment onto the NF. Sheds, propane tanks, tree houses, trash dumps. All needed to be photograph and documented for followup by others.
For the second half I was above the development, but the slope got steeper and monuments harder to locate. Still have this much again to get to the summit of Pico, which is about where I end on the east side close to Pico Camp. Next time I think I'll start there and work my way down the mountain.
Road Running warm up/down 6:18  0.53 mi (11:53 / mi)
Road Running tempo 33:45  3.08 mi (10:57 / mi) +9m 10:52 / mi
Hard effort on the rail trail for 5km.
Road Running warm up/down 7:17  0.55 mi (13:15 / mi) +6m 12:47 / mi
Strength 15:00 
Then into the rec center for strength:
Pull - TRX rows
Push - Pushups
Hip hinge - Asymmetric RDLs w/40# kb
Twist - Wood chops with 10# ball
Carry - across floor with 90# wgts
all weeks |