Training Log Archive: kensrIn the 7 days ending Nov 3, 2019:
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Sunday Nov 3, 2019 #
2 PM
Road Running 37:22 [3] 3.0 mi (12:27 / mi) +16m 12:15 / mi
ahr:147 max:170
With Molly for first half.
Saturday Nov 2, 2019 #
3 PM
Track workout intervals 41:00 2.81 mi (14:35 / mi) +10m 14:26 / mi
ahr:101 max:142 1c
Short intervals 7 x 200 with 100m walk between.
Slow start then worked the cadence up into the 90's and time down to the low 50's.
Thought maybe some more, but didn't want to aggravate the hamstring.
Slow start then worked the cadence up into the 90's and time down to the low 50's.
Thought maybe some more, but didn't want to aggravate the hamstring.
Thursday Oct 31, 2019 #
12 PM
Strength (Rec Center) 1:02:00
ahr:98 max:143 1c
Moving into a Monday/Thursday strength schedule.
Started with upper body:
Garhammer 15
L-sit pull ups 5
Double pole squat 30# x 12
Tuck squat 20# x 10
Weighted pull up 2/2/2/2 @ 45#
Smith machine squats 60# x 10
18' step ups 20# sandbag x 50
Leg presses 160# single legs x 10; 300# both x 12, calves x 15
Ab roll standing 5, kneeling 20
Straight pull ups 10
Eccentric back extension 10, then 10 R leg only and 5 L - hamstring tweaked
Pull down 20# x 20 each arm
Ski erg 500m @ 2:20
Stretch
Started with upper body:
Garhammer 15
L-sit pull ups 5
Double pole squat 30# x 12
Tuck squat 20# x 10
Weighted pull up 2/2/2/2 @ 45#
Smith machine squats 60# x 10
18' step ups 20# sandbag x 50
Leg presses 160# single legs x 10; 300# both x 12, calves x 15
Ab roll standing 5, kneeling 20
Straight pull ups 10
Eccentric back extension 10, then 10 R leg only and 5 L - hamstring tweaked
Pull down 20# x 20 each arm
Ski erg 500m @ 2:20
Stretch
1 PM
Swimming 4:00 [1]
Boy, a long time since I did this. Four laps of the pool, 3 breast stroke and 1 crawl. The crawl was a mistake my rotator cuff let me know about.
After 15 min running in therapy pool.
After 15 min running in therapy pool.
4 PM
Note
Two VTrans crews came by today and apparently spent time inspecting the beaver dams. Don't know if they plan demolition, but will check it out tomorrow.
Wednesday Oct 30, 2019 #
Note
Saw sports med doc today re hamstring. Thinks I ought to see ortho about possible surgery. Meanwhile more PT and moderate (?!) exercise. Also said even with full recovery my days in professional sports are probably gone.
Interesting observation on hip socket that's also shown in the xray/MRI -- male half of joint has bone buildup on stem that limits outward flex. Explains stiffness in leg joint and why I have never done anything close to a split.
Interesting observation on hip socket that's also shown in the xray/MRI -- male half of joint has bone buildup on stem that limits outward flex. Explains stiffness in leg joint and why I have never done anything close to a split.
Tuesday Oct 29, 2019 #
10 AM
Road Running intervals 1:05:45 [3] 4.65 mi (14:08 / mi) +137m 12:57 / mi
ahr:121 max:156
Threshold work on rolling hills of Cummings. Aimed for 1-2 min at slightly under threshold HR, around 150. Did entire workout by HR. Got max HR in 150-155 range on about half the intervals. Picked up the pace as things proceeded, but see the HR was actually lower for those. Looks like I have the capacity to push harder. Also need to jack up the cadence.
Monday Oct 28, 2019 #
5 PM
Hiking (Kingdom Valley) 45:00 [1] 1.0 mi (45:01 / mi)
Molly/Ruthie hike up trails. Tagged some big rocks with pink paint to grab as road fill.