Training Log Archive: kensrIn the 7 days ending Apr 23, 2022:
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Saturday Apr 23, 2022 #
8 AM
Hiking warm up/down 11:36 [1] 0.44 mi (26:22 / mi) +63m 18:17 / mi
ahr:109 max:136
O - competition race (W Pt Black Rock Forest) 1:07:30 [4] 3.54 km (19:04 / km) +158m 15:36 / km
ahr:121 max:144
Scrappy terrain with lots of rock. Number 7 was a joke as I went up the hill just short of it and wandered back for 12 min until I shot a bearing to the previous control and got my position fixed.
4 PM
O - competition race (Trophy Pt) 18:32 [4] 1.88 km (9:51 / km) +26m 9:13 / km
ahr:133 max:158
Sprint -- fun.
Tuesday Apr 19, 2022 #
7 AM
Road Running 59:29 [3] 5.03 mi (11:50 / mi) +27m 11:38 / mi
ahr:160 max:180
Wet run with Joe. Rain and snow overnight. Woke up to plop of snow slopping off roof onto ground. Enough slush to cover ground. Nothing on roads or rail trail. Still light drizzle during run, didn't really notice it. Easy pickup every quarter mile.
Hamstring a little sore afterwards.
Hamstring a little sore afterwards.
Monday Apr 18, 2022 #
2 PM
Strength (Trainer) 1:30:00 [3]
1c
R hamstring sore, so rolled and stretched before workout, including nordic hamstring stretch. Actually ended up feeling pretty good.
Kneeling rows, one arm pull downs, push ups, step downs, squats
Bosu squats
Kneeling rows, one arm pull downs, push ups, step downs, squats
Bosu squats
Sunday Apr 17, 2022 #
5 PM
Track workout warm up/down (Chester HS) 28:00 [2] 1.8 mi (15:33 / mi)
ahr:92 max:121
Track workout 10:44 [4] 1.08 mi (9:56 / mi)
ahr:132 max:147 1c
Some quarters on the track. Windy, snow squalls although the temp was 45F. Around 10 min pace, best was 2:21. R hamstring weak and sore.