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Training Log Archive: kensr

In the 7 days ending Jun 30, 2019:

activity # timemileskm+mload
  Strength4 6:02:314c1061.1
  Road Running2 1:02:28 5.42(11:31) 8.72(7:10) 24183.3
  Cross Training1 1:00:00120.0
  Track workout1 39:10 3.02(12:58) 4.86(8:04)1c99.7
  Road Race1 30:56 3.13(9:53) 5.04(6:08) 42139.2
  Hiking1 20:00 0.7(28:34) 1.13(17:45)60.0
  Total8 9:35:05 12.27 19.75 665c1663.2
averages - weight:164lbs

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MoTuWeThFrSaSu

Sunday Jun 30, 2019 #

5 PM

Track workout (Chester HS) 39:10 intensity: (32:20 @2) + (4:00 @4) + (2:50 @5) 3.02 mi (12:58 / mi)
ahr:121 max:154 1c

Showers all day. Stopped and cleared, but very muggy as the track dried. Some stiffness from yesterday, took the 400's moderate and 200's moderate hard.
54, 2:00, 53, 1:55, 47

Saturday Jun 29, 2019 #

7 AM

Strength (Exercise class) 1:02:00 [3]
ahr:86 max:117 1c weight:164lbs

Early obstacle course training session so I could dash off to the 5K.

Road Race race (Laura Mcnaughton 5K) 30:56 [4] 3.13 mi (9:53 / mi) +42m 9:29 / mi
ahr:148 max:166

Quick drive out to the course, register and get ready to go. Flat, rolling dirt road out and back, 600 runners. Good run, but legs a little tired from earlier. Picked up the pace on the way back which had a slight drop to it.

Road Running warm up/down 4:07 [2] 0.4 mi (10:17 / mi) +10m 9:33 / mi
ahr:125 max:157

10 AM

Strength (Trainer) 1:52:56 [3]
ahr:79 max:118 1c

After the race, back to the rec center for wgts, bands and plyos with Adam. Pretty comprehensive session. Hard workout day.

Thursday Jun 27, 2019 #

1 PM

Cross Training (Kingdom Valley) 1:00:00 [2]

Chainsawing trees on the new trail and hauling logs to bulwark the side cuts.

Then off to a followup massage for the L hamstring, coming along well.

Wednesday Jun 26, 2019 #

12 PM

Hiking hills (Kingdom Valley) 20:00 [3] 0.7 mi (28:34 / mi)

Nothing special, but did hike up to the new trail cut carrying chainsaw.
3 PM

Strength (Trainer) 1:20:00 [3]
1c

Workout with Adam. Added some plyos back in as the hamstring is feeling better: ladder drills, steps, high knee pops.

Tuesday Jun 25, 2019 #

8 AM

Road Running 58:21 [3] 5.02 mi (11:37 / mi) +14m 11:31 / mi
ahr:132 max:152

Ran early to avoid the rain.
9 AM

Strength (Rec Center) 1:47:35 intensity: (20:00 @1) + (1:18:35 @3) + (9:00 @4)
ahr:97 max:159 1c

Rolling and stretching. Lots of strength work with bands, db and body wgt
Sparc machine climber 5 min w 30#
Variety of hamstring extensions
Push ups 20, pull ups 5 x 12
Cool down ski erg 500m

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