Training Log: Gar
In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Run||6|| 5:37:00|| 41.1||(8:12)|| 66.14||(5:06)|
| ||Stength||2|| 3:00:00|
| ||Swim||3|| 1:18:35|| 2.67||(29:25)|| 4.3||(18:17)|
| ||Bike||1|| 50:00|
| ||Pool workout||1|| 45:00|
| ||Total||10|| 11:30:35|| 43.77|| 70.44|
|averages - sleep:7.8 weight:164lbs|
Swim race 16:35  1.0 km (16:35 / km)
Swim test 1 km
On cloud 9! 12 seconds slower than personal best and I have barely been swimming. I had really good focus today and pushed hard the whole time. I switched my breathing from every 3 strokes to every 2 when I felt I was close to being out of breath. This really helped as I have realized my swimming is usually limited by my breath. Also I am sure my form got sloppy in the second half.
If I can swim a few times a week until March I am positive I can swim a pb.
Swim 12:00  0.6 km (20:00 / km)
Wu and cd
Run 32:00  4.0 mi (8:00 / mi)
shoes: Pegasus 35
Ran on the treadmill for a break from the cold.
Swim 10:00  0.5 km (20:00 / km)
Cd from run
Run 1:09:00  8.1 mi (8:31 / mi)
slept:7.0 shoes: Pegasus 35
Cold. Ran the river terrace trails and streets close to home attempting to stay out of wind.
Strides mixed in. 5 x 15 sec
Stength 1:30:00 
Single leg deadlifts
Bulgarian split sq
Slo mo push ups
Slo mo pull ups
Solid workout. I am looking forward to seeing Paul this week. I am not happy with my single leg deadlifts. Forearms were wrecked after the slo mo pull ups.
Stength 45:00 
Eric Goodman foundation routine
Toe walk 15 lbs/heel walk
Bike 50:00 
Gnc low cadence workout
Challenging after the strength workouts today. Left knee a little tight at the end.
Run 1:06:00  8.8 mi (7:30 / mi)
slept:7.5 shoes: Pegasus 35
20 min wu
12x 1 min hard with 1 min off
Chased Kip and Jon on some icy trails. I was satisfied with my effort today. My strongest set was the last one. Perhaps this means I had more in the tank and need to find another gear earlier in he workout. I think I need to embrace the hurt more.
Run 35:00  4.2 mi (8:20 / mi)
Pool workout 45:00 
200 m 3:04
Heel to butt on wall x 10
run pulling heel to upper butt
Shoulder deep water run : (90 on, 30 off, 75 on, 15 off, 60 on, 15 off, 45 on, 15 off, 30 on) x 2
Deep water run
Solid workout. I was able to push hard on the last sets visualizing the 10 miler. It really helped visualizing to get into my last gear.
Run 30:00  3.5 mi (8:34 / mi)
Extended Run to and from pool wo nice and easy.
Stength 45:00 
Run 1:45:00  12.5 mi (8:24 / mi)
slept:6.5 shoes: Pegasus 35
Ran the hospital loop and McInytre River main trail. Legs feeling Jon's spin class yesterday and I wrestled with my mind for most of the run. Looking after our puppy reminds me of looking after a baby. Exhausting! Finished strong with a solid effort......
Had to take a break from typing because I could smell poop, puppy poop beside me.
Swim 40:00  2.2 km (18:11 / km)
Went to the pool to do an easy swim. Hard not to push a little with Byron and Phil in the same lane. Felt great after it was all done.
all weeks |