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Training Log: fluffy pants

In the last 7 days:

activity # timemileskm+m
  running4 6:04:20 35.4(10:18) 56.97(6:24) 928
  biking1 2:01:30 32.0(3:48) 51.5(2:22)
  spin2 1:30:00 3.0 4.83
  Total7 9:35:50 70.4 113.3 928
  [1-5]6 7:34:20
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Friday Sep 22 #

5 AM

running (dedham - city) 1:03:00 [2] * 6.8 mi (9:16 / mi) +183m 8:33 / mi
ahr:129 max:183 shoes: hoka clifton 4 2E

felt good after yesterday's long run. nice and relaxed in the pouring rain!


cadence - 183

Thursday Sep 21 #

10 AM

running long 3:01:20 [3] **** 16.6 mi (10:55 / mi) +745m 9:35 / mi
ahr:135 max:167 shoes: brooks caldera

good run....felt pretty good though legs were tired after yesterday. tricky footing in parts. humid but 70 degrees. plantar acting up, but soaking and stretching are helping.
wore compression sleeves , forget salt tablets. drank about 50 -60 ounces of tailwind. need to do better. ate one little bag of pretzels.

cadence - 173

mile splits: 11:08, 10:46,28,34,11:04, 10:39,11:08, 12:02, 11:04, 10:54, 35, 47,44, 57,11:23,15

Wednesday Sep 20 #

6 AM

running hills (Tough treadmill) 50:00 [4] 4.8 mi (10:25 / mi)
shoes: mizuno

15 minute warm-up at 12 mns/mile

20 minutes - 8% at 10mns/mile on one minute, off another minute at 0% at 10 mns./mile

15 minute warm-down at 10 mns/mile

the hills were tough, but manageable. probably could have done about 5-7 more minutes of it.

warm-down felt good.

did not wear garmin...not sure of heart rate.

Tuesday Sep 19 #

spin (weights + 3 mile run) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: brooks caldera

did spin in the morning
then jogged about 3 miles with team
lifted
5 AM

spin 1:00:00 [3]

Spin class this morning.
felt good

Monday Sep 18 #

11 AM

running tempo (track) 1:10:00 [3] 7.2 mi (9:43 / mi)
ahr:144 max:153 shoes: mizuno

Track tempo workout

15 minute warm-up at 9:51 pace
4 x 1 mile at 7:59,56,59,58 pace with 2 minute recovery between each
15 minute warm-down at 9:21 pace

cadence average - 187

felt good and relaxed. from breathing standpoint i did not feel like i was pushing too hard, but my legs were not very perky . long run on Saturday and rolling hill bike ride yesterday.

my target for tempo was 8:13 based on last week's run. should i back off?

Sunday Sep 17 #

10 AM

biking (blackstone corridor) 2:01:30 [0] 32.0 mi (3:48 / mi)

easy ride from woonsocket to Providence and back

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