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Training Log: bill_l

In the last 7 days:

activity # timemileskm+m
  Run6 6:40:35 43.08(9:18) 69.33(5:47) 386
  Strength2 1:30:00
  Swimming2 18:02 0.16 0.25
  Cardio2 16:16
  PT1 2
  Total11 8:44:55 43.24 69.58 386
  [1-5]11 8:42:01
averages - sleep:8.3
«
1:36
0:00
SaSuMoTuWeThFr

Friday Jan 20 #

6 AM

Run (Easy) 1:06:39 intensity: (1:13 @0) + (2:57 @1) + (56:36 @2) + (5:53 @3) 7.22 mi (9:14 / mi) +56m 9:01 / mi
ahr:125 max:143 slept:7.0 shoes: Altra Oly 2.0 orange 1

Grants to 32 minutes.

Short on time, but at least I got the run in.

Warmer than expected so a bit over dressed. I think it was 48F. No wind. No rain!!

New silk ls base layer, ls top, 2xu shorts and socks. knit gloves. running hat.
8 AM

PT 2 [5]

Shoulders, neck, back, right hip. Back was really pulling on right hip which may have been causing latest bout of hip pain. Piriformus, glute med, and proximal ham were all very crunchy.

Thursday Jan 19 #

7 AM

Run (Easy) 1:13:42 intensity: (9 @0) + (10:55 @1) + (44:36 @2) + (18:02 @3) 8.08 mi (9:07 / mi) +102m 8:47 / mi
ahr:127 max:144 shoes: Fate - Yellow

6 school east loop. Or Bow Tie East.

44f. Not much wind.

Started misting about 10 minutes in, raining at 15. Let up a little at 60.

Ss top, ls top, vest, 2xu shorts, running tights, knit gloves.

Very wet by the end, but not especially cold. Radar indicated no rain when I left otherwise I'd have ditched the ls top and vest in favor of wind shirt.

Legs were feeling sluggish at about 6 miles. Thinking that it's side effects of the strength training.

Wednesday Jan 18 #

6 AM

Strength 45:00 [3]

Cardio warm up/down (treadmill) 4:00 [1]
shoes: Altra Oly 2.0 orange 1

loosen up for a few minutes before weight machines.
7 AM

Cardio (Jacobs Ladder) 6:53 intensity: (26 @0) + (32 @1) + (2:38 @2) + (2:37 @3) + (40 @4)
ahr:132 max:147 shoes: Altra Oly 2.0 orange 1

First time on this machine. Didn't feel like it was the 'whole body workout' that the video advertised, but it is a butt kicker. Seems comparable to cycling up a giant hill. Felt it in the calves and quads.

Cardio (Stair Mill) 5:23 intensity: (10 @0) + (36 @2) + (1:08 @3) + (3:29 @4)
ahr:146 max:157 shoes: Altra Oly 2.0 orange 1

Swimming 8:02 intensity: (1:00 @1) + (7:02 @2) 0.25 km (32:08 / km)

5 laps!

Lap lanes are empty at 8 am.
5 PM

Run 27:33 intensity: (23 @0) + (3:39 @1) + (22:26 @2) + (1:05 @3) 3.03 mi (9:05 / mi) +49m 8:39 / mi
ahr:121 max:137 shoes: Altra Oly 2.0 orange 1

Firehouse 3

Tuesday Jan 17 #

6 AM

Run (Easy) 1:15:32 intensity: (21 @0) + (7:04 @1) + (1:07:51 @2) + (16 @3) 8.1 mi (9:20 / mi) +60m 9:07 / mi
ahr:122 max:134 shoes: Fate - Yellow

Grants to Gravois

45f, wind.

ss top, mid weight ls top, vest, shorts, running hat, knit gloves. Dumped the vest about 2.5 miles in.

Right hip bothersome on the way back. Foot elevated, rt angle out to side, lateral stretch helped.

Monday Jan 16 #

Swimming 10:00 [3]

And since I was at the Y, got back into the pool for the first time in almost 4 years. I only did 3 laps but it felt good. Pool was a bit crowded. Swim team in first few lanes, 3 lanes available. I'm definitely not fast so it was either med or slow. 2 people wallowing on paddle boards in medium and two people water jogging in the slow lane..... left when a couple more showed up.
11 AM

Strength (Weight machines) 45:00 [4]
(rest day)

Going to try to work some strength training back into the schedule.

Light to moderate weight. 2x12 for legs 1x12 for upper.

Sunday Jan 15 #

10 AM

Run (Easy) 1:17:50 intensity: (6 @0) + (9:03 @1) + (58:20 @2) + (10:21 @3) 8.38 mi (9:17 / mi) +60m 9:05 / mi
ahr:127 max:143 slept:8.0 shoes: BOCO AT blue

Grants to Gravois

Rain but no freezing. 34F.

ls top, NF wind shirt, a400 shorts, running tights, fleece gloves, running hat.

Legs feeling heavy by the end, so probably not entirely recovered from last weekend.

Saturday Jan 14 #

10 AM

Run (easy) 1:19:19 intensity: (6 @0) + (7:24 @1) + (1:07:27 @2) + (2:47 @3) + (1:35 @4) 8.27 mi (9:36 / mi) +59m 9:23 / mi
ahr:126 max:150 slept:10.0 shoes: Altra Oly Green #2

Grants to Gravois

Plenty of ice on the trees and cars in our area but not much on the sidewalks and none on roads or driveway. Grants was clear except for the bridge over 44. And even that had thawed for the return trip.

33F, light breeze.

ls top, ss top, vest, buff on neck, 2xu shorts, running tights, fleece gloves, running hat. 2xu compression socks.

As usual, with wind down-trail, and into on the way back.

hip was feeling the PT from yesterday.

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