Training Log Archive: kensrIn the 1 days ending Jul 18, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| We |
Wednesday Jul 18, 2018 #
8 AM
Trail Running long 1:57:40 [3] 8.56 mi (13:45 / mi) +211m 12:46 / mi
Morning trail run around the flood control lake. This is now my favorite flat trail run. Almost all on secluded snowmobile trails or deserted park roads along the Black River watershed. Just over a mile at the north end on paved road over the bridge and north dam. Grown-in section from last time has been mown 8' wide.
Cool sunny morning in the 60's. Feet healed up, no issues.
3.51/48:30 Lower dam to Perkinsville
4.85/1:07:17 Back into woods
6.59/1:46:49 Road gate
8.56
Cool sunny morning in the 60's. Feet healed up, no issues.
3.51/48:30 Lower dam to Perkinsville
4.85/1:07:17 Back into woods
6.59/1:46:49 Road gate
8.56
4 PM
Stretching 1:00:00 [0]
Functional movement evaluation with trainer at rec center. Tight ankles, knee drifts in on squats, funky hip. Some rolling to loosen R calf.
Strength (Rec center) 20:00 [3]
1c
100 skip rope
Then some wgts on my own.
Squats on Smith machine 10 @ 75#, 125#
12 pull ups
15 heel drops each side
5 hamstring extensions
Then some wgts on my own.
Squats on Smith machine 10 @ 75#, 125#
12 pull ups
15 heel drops each side
5 hamstring extensions