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Training Log Archive: kensr

In the 7 days ending Oct 11, 2013:

activity # timemileskm+mload
  Hiking1 2:00:00 2.0(1:00:00) 3.22(37:17)120.0
  Strength1 40:001c120.0
  Road Running1 20:00 1.0(20:00) 1.61(12:26)40.0
  O - competition1 17:58 2.17(8:16) 3.5(5:08)80.8
  Total3 3:17:58 5.17 8.331c360.9
averages - weight:159lbs

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Friday Oct 11, 2013 #

Road Running warm up/down 20:00 [2] 1.0 mi (20:00 / mi)

O - competition race (Canadian Nationals:Sprint) 17:58 [4] 3.5 km (5:08 / km)

McMaster University campus,from stadium out around buildings. Good course, not too tricky. Steady run with no nav errors, but a couple route choices could have been better. Running speed definitely off.

Wednesday Oct 9, 2013 #

Note

MRI next week. Will try not to beat up shoulder in Canada this weekend.

Monday Oct 7, 2013 #

5 PM

Strength 40:00 [3]
1c weight:159lbs

Arms including pushups, pullups (2 x 8), dips; core, legs -- 2 sets x 20 reps
Hamstrings 20 x single leg lifts, lifts on ball, 5# curls
Arms okay since all stress was fore and aft, not out to side

Saturday Oct 5, 2013 #

Hiking (Town Forest) 2:00:00 [1] 2.0 mi (1:00:00 / mi)

Scouting W side of Town Forest for new hiking trail up Butternut Hill. This will be more rugged than the existing one and have good views W.

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