Training Log Archive: kensrIn the 7 days ending Apr 6, 2020:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday Apr 6, 2020 #
9 AM
Hiking (Kingdom Valley) 1:00:00 [1] 1.47 mi (40:49 / mi) +78m 35:04 / mi
ahr:112 max:148
Daily hike around the ski trails with Molly and Ruthie. Usually I never log this, but it is every day and just wanted to get it down. Carried a hoe to pop loose rocks surfacing on the trails for new construction when the ground dries out.
12 PM
Trail Running long 2:17:59 [3] 8.33 mi (16:34 / mi) +338m 14:43 / mi
ahr:108 max:138
Beautiful clear day after a week of yuck. Ran mostly on dirt class 3 and 4 roads, nice soft surface. One section of class 4 had been messed up by an ill conceived trip by a pickup truck, leaving deep tire trenches. Took this as a relaxing tour, have track work scheduled tomorrow.
Sunday Apr 5, 2020 #
4 PM
Road Running 40:24 [3] 2.89 mi (13:59 / mi) +95m 12:41 / mi
ahr:126 max:148
Cummings run and then three more loops up the driveway 200m.
1.46, 1.29, 1.23, 1.17
1.46, 1.29, 1.23, 1.17
Saturday Apr 4, 2020 #
3 PM
Track workout (Chester HS) 39:00 3.26 mi (11:58 / mi)
ahr:117 max:152 1c
Warmup and series of alternating 200 and 400 m, with walking and jogging 200 m in between.
54, 2:00, 53, 1:56, 52, 1:57, 48
***
Biath score 11/40
54, 2:00, 53, 1:56, 52, 1:57, 48
***
Biath score 11/40
Friday Apr 3, 2020 #
4 PM
Trail Running 1:05:11 [3] 4.13 mi (15:47 / mi) +79m 14:54 / mi
ahr:118 max:164
Run on rail trail and into Muckrock. Off on some back trails and then a mistaken foray bushwacking thru fallen pines with Molly on a leash. Over, under, around; oops, wrong side of the snag.
Thursday Apr 2, 2020 #
4 PM
Strength 41:00 [3]
ahr:94 max:134 1c
Rec center workout #17 Legs & Core
Warm up, then 4 sets of 15 reps each
Lunges
Leg raises
Squat alt sumo squat
Alt leg raises
Starfish crunch
Single leg bridge
Then hamstring extensions x 5
Warm up, then 4 sets of 15 reps each
Lunges
Leg raises
Squat alt sumo squat
Alt leg raises
Starfish crunch
Single leg bridge
Then hamstring extensions x 5
Wednesday Apr 1, 2020 #
7 AM
Road Running (Dam run route) 41:45 [3] 4.01 mi (10:25 / mi) +40m 10:06 / mi
ahr:150 max:174
Morning run with Joe and Josh. Crisp and chilly 28F, beautiful day. Felt good despite bogging down on the first hill (4.18). Picked it up on the rest.
Josh is CEO of the local hospital which so far has 3 virus patients, but expects to see many more. Lots of "white platers" hunkering down in their 2nd homes in the boondocks.
Josh is CEO of the local hospital which so far has 3 virus patients, but expects to see many more. Lots of "white platers" hunkering down in their 2nd homes in the boondocks.