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Training Log Archive: Sandy

In the 7 days ending Jul 13, 2017:

activity # timemileskm+mload
  hiking3 2:55:35 7.9(22:14) 12.71(13:49) 28670.2
  strength & stretching4 2:50:0068.0
  map hiking2 1:31:31 2.61 4.19 7336.6
  trail2 1:06:41 4.02(16:35) 6.47(10:18) 18826.7
  Total9 8:23:47 14.53 23.38 546201.5

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Thursday Jul 13, 2017 #

strength & stretching 45:00 [3]

Session with Kelly. Really noticed the imbalance in my glutes doing reverse lunges holding on to the bar - getting through all four sets of 15 on the right leg was tough, the left leg was not easy but not nearly as bad as the right.

A shame I took so long to realize I needed to do this kind of strengthening work. My knee really feels so much better.

Wednesday Jul 12, 2017 #

map hiking 1 [3]

Hanging controls for the Wed. evening series event at Fort Washington. Greg Ahlswede volunteered to set the courses and they were well received. It was ridiculously humid out so drenched by the time I finished. A brief respite and then things were fast and furious as we had a decent turnout. Got lots of help but it still felt chaotic at times. Controls picked up by 8pm but another 20 minutes to get the car loaded and pickup all the signs.

These were a lot of work but I enjoyed doing it. A lot of requests to do it again next year. I'm willing to do a couple, but hope some other people join in and do some of them.

I am also tired of having an epunch/event kit sitting in my living room.
3 PM

map hiking 1:31:30 [3] 2.61 mi (35:07 / mi) +73m 32:19 / mi

Tuesday Jul 11, 2017 #

5 PM

hiking 1:16:01 [3] 3.06 mi (24:50 / mi) +95m 22:39 / mi

Meadow loop, stopping to pick lots of berries which made a good dessert this evening and I still have more. Yum. Should probably deduct 20 minutes or more but I also did two hours of yard work earlier in the day so I'll call it a wash.

Monday Jul 10, 2017 #

11 AM

strength & stretching 45:00 [3]

Session with Kelly. It was hard. She did not take it easy on me and it was a struggle to finish all the reps in all the sets.
5 PM

hiking 13:12 [3] 0.72 mi (18:21 / mi)

trail 27:36 [3] 1.7 mi (16:14 / mi) +99m 13:45 / mi

Fail on the watch hitting stop instead of lap when I got to the drive and then hitting lap instead of stop when I got home. Adjusted the time and distance to include the half mile on the drive. I'm guessing at 12 min/mi.

Sunday Jul 9, 2017 #

strength & stretching 1:00:00 [3]

A whole bunch of yard work (about 4 hours worth) trimming all the bushes and hedges that had gotten out of control while I was gone and then cleaning up all the stuff I cut off. Followed by the core dvd (40 minutes). I'll call it an hour but I am beat.

Saturday Jul 8, 2017 #

4 PM

hiking 1:26:22 [3] 4.12 mi (20:58 / mi) +191m 18:20 / mi

A nice hike with some slowing near the end near the raspberry (just about gone) and blackberry (just starting to ripen) bushes.

Friday Jul 7, 2017 #

12 PM

trail 39:05 [3] 2.32 mi (16:51 / mi) +89m 15:03 / mi

Short loop which included jogging 1/2 mile on the drive and then a few jogs on the trail home. There are races in the fall and I want to be able to move faster than a walk for some of them. I've got a long way to go though - barely made it through the 1/2 mile without stopping.

strength & stretching 20:00 [3]

Followed by some of the things Kelly has me do. I am trying to ease back into this a bit or I will be in trouble with the next real session.

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