Training Log Archive: kensrIn the 7 days ending Aug 23, 2009:
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Sunday Aug 23, 2009 #
Road Running long (Flamstead via Lacrosse) 1:30:00 [3] 10.02 mi (8:59 / mi)
weight:154lbs
Got out at the end of today's showers. Felt good on the first 2 mi hill; nice and light. Okay at the big hill half way. Then a long down grade. Decided to take the longer route home, that added the 2 mi hill out of Chester. By then I was down about 3 qts and that one was an effort.
Happy with the long run; went pretty easy.
Happy with the long run; went pretty easy.
Friday Aug 21, 2009 #
Weight Training 30:00 [3]
weight:158lbs
Mixed wgts with an hour of NPR and taking apart the table saw.
Pull-ups 3 x 10
3 x 20 reps sit-ups, leg curls, extensions, back extensions, single leg squats, bicep curls
3 x 30 wall wgts
Pull-ups 3 x 10
3 x 20 reps sit-ups, leg curls, extensions, back extensions, single leg squats, bicep curls
3 x 30 wall wgts
Thursday Aug 20, 2009 #
Road Running (Chester via Church Lane) 1:21:00 [3] 8.4 mi (9:39 / mi)
Long loop around Chester. Hot, hazy and humid -- Maryland summer weather. Then half mile interval up Rte 11 hill at end (4.53) just to HTFU.
Tuesday Aug 18, 2009 #
Roller skiing (Rte 11) 54:20 [3] 7.5 mi (7:15 / mi)
Roller skiing after a few hours on the deck. Sun reflects into this corner like a solar cooker.
5 laps on the straight section towards Chester. V1 L&R, V2, no poles, double pole.
5 laps on the straight section towards Chester. V1 L&R, V2, no poles, double pole.
Monday Aug 17, 2009 #
Road Running (Chester) 57:00 [3] 6.0 mi (9:30 / mi)
weight:158lbs
Hot evening run after the sun dropped, and got back from playing golf with economic development people. Running again after a week working on the deck. Major progress this weekend with help by Tim from Balt.