Training Log Archive: kensrIn the 7 days ending May 27, 2019:
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Monday May 27, 2019 #
9 AM
Hiking (Kingdom Valley) 53:38 [1] 0.85 mi (1:03:06 / mi) +61m 51:40 / mi
Ski trail hike with Molly.
Road Running 29:48 [2] 2.05 mi (14:32 / mi) +55m 13:25 / mi
ahr:104 max:128
Run with Ruthie.
Sunday May 26, 2019 #
Event: NEOC: Earl's Trails
10 AM
O - competition race (Earl's Trails) 1:23:21 [3] 5.63 km (14:48 / km) +253m 12:05 / km
ahr:98 max:139
Ignored trainers' advice and went for a run on the Earl's Trails green course. Just jogged the flats and walked up hills. Lots of trail time, using the little bike trails to jump from point to point.
Nice day, good map and course. No errors at relaxed pace. Felt good except for the drive home where the hamstring had an annoying ache.
Nice day, good map and course. No errors at relaxed pace. Felt good except for the drive home where the hamstring had an annoying ache.
Saturday May 25, 2019 #
7 PM
Hiking (Kingdom Valley) 45:00 [1] 1.3 mi (34:37 / mi)
Molly after dinner walk. Flushed a turkey from the top of a tree where it had settled for the night. Then again from the new tree on the way back around the loop.
Trail construction all afternoon, side cutting into slope. Shoved a couple washing machine sized boulders over the edge of the drop.
Trail construction all afternoon, side cutting into slope. Shoved a couple washing machine sized boulders over the edge of the drop.
Friday May 24, 2019 #
2 PM
Strength 1:43:00 *
1c weight:164lbs
Rolling, dynamic warm up with leg swings.
Lots of band exercises on the legs, various glute and hamstring
Step ups onto bench w/high knee, single leg rdl's
One leg hamstring eccentric bridges
5 min on elliptical, deep squats using Smith bar
Ski erg 2,000 m (8:47)
Then another set of the bands and steps
Ab roll 5 standing, 50 on knees
Pull ups 2 x 10
Ski erg 500 m (1:56.9)
Stretch with leg strap
Lots of band exercises on the legs, various glute and hamstring
Step ups onto bench w/high knee, single leg rdl's
One leg hamstring eccentric bridges
5 min on elliptical, deep squats using Smith bar
Ski erg 2,000 m (8:47)
Then another set of the bands and steps
Ab roll 5 standing, 50 on knees
Pull ups 2 x 10
Ski erg 500 m (1:56.9)
Stretch with leg strap
7 PM
Hiking (Kingdom Valley) 20:00 [1] 0.8 mi (25:01 / mi)
Hike with Molly around ski trails and across new cut.
Thursday May 23, 2019 #
8 AM
Strength (Exercise class) 55:00
1c
Upper body workout with light barbell. No jumping or impact stuff with the legs.
12 PM
Note
Replaced hydraulic line damaged on the backhoe when I pulled out a stump yesterday, spraying fluid all around. Also put in a new coupling on the front loader line where a leak had developed.
Wednesday May 22, 2019 #
4 PM
Strength 1:28:19 +8m
ahr:94 max:150 1c
Following advice of trainer and masseuse/therapist and skipping the runs for awhile. Already going crazy with energy build up, so to the gym to do something useful without power or impact.
Rolling and stretching. Then band resistance on the legs targeting hip flexors, glutes and hamstrings. Leg swings, steps ups, glute bridges.
On the elliptical and another version of the same, then ski erg for 2000 m (9.14), for 20 min of aerobic exercise.
Finally more stretching of the hamstrings and glutes with a strap. And various stiff person yoga stretches.
Lots of leg work today and no arms, as that was yesterday.
Rolling and stretching. Then band resistance on the legs targeting hip flexors, glutes and hamstrings. Leg swings, steps ups, glute bridges.
On the elliptical and another version of the same, then ski erg for 2000 m (9.14), for 20 min of aerobic exercise.
Finally more stretching of the hamstrings and glutes with a strap. And various stiff person yoga stretches.
Lots of leg work today and no arms, as that was yesterday.
Tuesday May 21, 2019 #
8 AM
Strength (Trainer) 1:05:00
1c
Rolling and stretching.
Then upper body and core, 2 sets
V-ups, rows 30#db, L-sits 30 sec, db presses on ball, planks on ball 1 min, torsional iso
Pull ups 2 x 10
Hamstring may be worthy of easy o-training this evening with Phil.
Then upper body and core, 2 sets
V-ups, rows 30#db, L-sits 30 sec, db presses on ball, planks on ball 1 min, torsional iso
Pull ups 2 x 10
Hamstring may be worthy of easy o-training this evening with Phil.
5 PM
Note
Masseuse said absolutely no running tonight, so passed on the O-training.