Training Log Archive: kensrIn the 7 days ending Sep 11, 2017:
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Monday Sep 11, 2017 #
11 AM
Bicycling (Sugar River Rail Trail) 2:46:02 [1] 21.15 mi (7:51 / mi) +237m 7:35 / mi
ahr:91 max:116
Mtn bike ride with Ruthie, Claremont to Newport r/t. Trail flat as expected and went thru a couple neat covered bridges. Also has sandy areas from ATV traffic which is a little tricky in spots. Only saw one today, going slowly, but apparently ATVs can be a problem on weekends.
5 PM
Road Running 42:00 3.18 mi (13:12 / mi) +5m 13:09 / mi
Warm up for strength class at the rec center. Had done trail work today and was tired, so started slowly. Then perked up and felt okay for the last couple miles with a few pick ups at the end.
Got back and found the class had been cancelled. Actually happy with that as it would have been too much for today. Recent loading has kept me pretty well into the fatigued range, looking to recover by Letchworth weekend.
Got back and found the class had been cancelled. Actually happy with that as it would have been too much for today. Recent loading has kept me pretty well into the fatigued range, looking to recover by Letchworth weekend.
Sunday Sep 10, 2017 #
Cross Training 1:00:00 [1]
Backhoe day, 9 hours ditching the end of Dan's Dive and the run down to the Porcupine Caves. Got the ditching done, still dispersing the piles of dirt and rock.
Saturday Sep 9, 2017 #
11 AM
O - competition race (Pawtuckaway Red) 1:57:20 [3] 7.95 km (14:46 / km) +145m 13:32 / km
ahr:122 max:142
Nice run across classic Pawtuckaway terrain plus 3 legs through slash from recent logging. Not fast, but no mistakes except for #9 where I went on the wrong side of a boulder passing within 20 m and then having to loop back and search. Cost me 5 min on that one.
300 m on the trail at the end and I could feel my glute giving way. Eased up and decided to skip Sunday's race.
300 m on the trail at the end and I could feel my glute giving way. Eased up and decided to skip Sunday's race.
Thursday Sep 7, 2017 #
4 PM
Trail Running warm up/down (Craftsbury) 38:01 [2] 2.25 mi (16:54 / mi) +99m 14:52 / mi
weight:165lbs
Strength (Masters Group) 55:00 [3]
Dynamic warmup, then
60 situps
50 pushups
50 dead bugs
30 dips
50 step ups
25 dumbbell pressups
25 medicine ball situp tosses
60 dumbbell squats
30 kettleball swings
2 x 500m ski erg
3 min arm burns
60 situps
50 pushups
50 dead bugs
30 dips
50 step ups
25 dumbbell pressups
25 medicine ball situp tosses
60 dumbbell squats
30 kettleball swings
2 x 500m ski erg
3 min arm burns
Wednesday Sep 6, 2017 #
2 PM
Hiking (Fox Chair Mtn) 1:18:41 [1] 1.33 mi (59:10 / mi) +151m 43:44 / mi
Hike with Ruthie to the top to check view -- currently blanked by trees in leaf. Small parcel owned by NE Forestry Foundation. May propose building a trail to summit. They're looking to acquire a huge holding in another part of Chester (1,800 acres) for forestry and public recreation. Very exciting proposal.
4 PM
Track workout intervals 25:00 2.0 mi (12:30 / mi) +5m 12:24 / mi
ahr:122 max:153
Light rain, but okay for running. Did 2 x 200m at 80% effort, working up to 90%. Felt good, nothing blew up.
61, 58, 55, 53, 48
61, 58, 55, 53, 48
Tuesday Sep 5, 2017 #
11 AM
Roller skiing 1:01:05 [3] 7.03 mi (8:41 / mi) +1m 8:41 / mi
Smooth pavement, no traffic, totally flat. Who's to complain? Just thought about technique and skiing smoothly.
Strength 25:00 [3]
Circuit exercises, 30 sec on/30 sec rest, 4 sets:
Dips
Pushups
Kayakers
Squats with jump
Front lunges w/6#
Side lunges w/6#
Side to side jumps over line
Steps up two stair treads w/6#
Slow bicycles
Supermans
Front plank
Dips
Pushups
Kayakers
Squats with jump
Front lunges w/6#
Side lunges w/6#
Side to side jumps over line
Steps up two stair treads w/6#
Slow bicycles
Supermans
Front plank