Training Log Archive: kensrIn the 7 days ending Jul 8, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Jul 8, 2018 #
1 PM
Strength (Rec center) 40:00 [4]
1c
A little logging this morning, then off to do wgts.
Lunges. 20 squats with 25#.
Smith machine squats 3 x 10 @ 115#, bench press 2 x 10 @ 75#
Leg press 10 @ 90#, 10 @ 180#
Ski erg pyramid 1-2-3-2-1 minute w/ 1 min between each, @ pace of 2:08-2:15 per 500 m, except for last @ 1:55
Heel drops, hamstring extensions
10 pull ups
Lunges. 20 squats with 25#.
Smith machine squats 3 x 10 @ 115#, bench press 2 x 10 @ 75#
Leg press 10 @ 90#, 10 @ 180#
Ski erg pyramid 1-2-3-2-1 minute w/ 1 min between each, @ pace of 2:08-2:15 per 500 m, except for last @ 1:55
Heel drops, hamstring extensions
10 pull ups
Saturday Jul 7, 2018 #
10 AM
Trail Running (No Springfield Lake) 2:17:58 [3] 8.56 mi (16:07 / mi) +211m 14:58 / mi
Around the lake mostly on snowmobile trails. Well maintained, recently mowed. Only a quarter mile section was single track and slightly grown in. A short section thru Perkinsville was on pavement. Nice flat run or bike ride.
3 PM
Bicycling 1:31:30 [2] 8.67 mi (10:33 / mi) +170m 9:57 / mi
Back to the same route as this morning, this time with Ruthie on our bikes. Went well with a good circuit around the river and lake. It's a flood control area so there is no development at all and the trails and old roads are grown in but still with a smooth surface.
Friday Jul 6, 2018 #
9 AM
Stairway to Heaven hills 1:10:00 3.88 mi (18:03 / mi) +400m 13:40 / mi
ahr:114 max:162 6c
Hill repeats with Alex. Ed was with us in spirit only. Intention was maybe 10 repeats since I had a rabbit to chase, but muggy humidity quickly squelched that idea. However, times were much improved so the rabbit was a big help. Alex banged off a hill record a minute faster than my new PR; something to shoot for.
5.23, 4.23 (new PR), 4.39, 4.31, 4.35, 4.57
Knew I was used up on the 5th one, but time was still okay and did one more.
Then into the pond.
5.23, 4.23 (new PR), 4.39, 4.31, 4.35, 4.57
Knew I was used up on the 5th one, but time was still okay and did one more.
Then into the pond.
Thursday Jul 5, 2018 #
1 PM
Bicycling 35:00 4.28 mi (8:11 / mi) +81m 7:43 / mi
On the mtn bike out Lovers Lane with Ruthie until the hill kicked up. That was as far as she wanted to go so we cruised back down.
Bicycling (Toonerville Trail) 41:11 [2] 6.17 mi (6:40 / mi) +31m 6:34 / mi
We wanted more, but without any hills, so rode the rail trail to the river and back. Getting butt in shape for Acadia in a month.
Wednesday Jul 4, 2018 #
9 AM
Trail Running long (AT north) 3:33:52 [3] 11.3 mi (18:56 / mi) +718m 15:48 / mi
weight:161lbs
Fun run with Ed and Alex. Weather cooled some and seemed like humidity was off, too. Temp stayed below 80.
Nobody pushed too hard, which was smart. Even so, I lost 3# after drinking 2 liters water on the way. Legs felt good going up the hills, nice reward for the trips up Stairway to Heaven. A little tentative running down the rocky parts to avoid catastrophic slips. Just a great route and company.
Garmin cheated me out of 0.8 official trail distance and a quarter mile vs Ed and Alex's. Guess I just got to work harder.
Nobody pushed too hard, which was smart. Even so, I lost 3# after drinking 2 liters water on the way. Legs felt good going up the hills, nice reward for the trips up Stairway to Heaven. A little tentative running down the rocky parts to avoid catastrophic slips. Just a great route and company.
Garmin cheated me out of 0.8 official trail distance and a quarter mile vs Ed and Alex's. Guess I just got to work harder.
Tuesday Jul 3, 2018 #
7 AM
Strength (Exercise class) 1:45:00
1c
Low key pilates, still warm and humid. Followed by floor exercises also toned down.
Monday Jul 2, 2018 #
9 AM
Track workout intervals 55:00 3.35 mi (16:25 / mi) +6m 16:20 / mi
1c
Very hazy, muggy, but not as hot as yesterday. Legs felt quite heavy at first, ultimately loosened up.
Mostly 200's, two 400's thrown in, but it's too hot for that.
1.12, 1.00, 56
2.00, 1.59
49, 47
Mostly 200's, two 400's thrown in, but it's too hot for that.
1.12, 1.00, 56
2.00, 1.59
49, 47
C • 400s 2
12 PM
Stretching warm up/down 10:00 [0]
Strength (Exercise class) 45:00 [3]
1c weight:164lbs
As expected, this got hot in a crowded room with sweaty bodies. But a good HIIT workout I wouldn't have done otherwise.
Pull ups on sweaty slippery straps 10
Pull ups on sweaty slippery straps 10