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Training Log: mariaamaya

In the last 7 days:

activity # timemileskm+m
  Run2 1:45:00 10.43(10:04) 16.78(6:15)
  Walk3 1:16:00 3.97(19:09) 6.39(11:54)
  Cross-fit1 33:00 0.5(1:05:58) 0.81(41:00)
  Total6 3:34:00 14.9(14:22) 23.98(8:55)
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Wednesday Apr 26 #

2 PM

Run (Treadmill) 1:00:00 [4] 5.83 mi (10:18 / mi)
shoes: ON


Run 2: Hill Tempo + Flat V02 combo workout:
a. Do your normal 15:00 easy warmup and a few strides.
b. Then run 15:00 at 9:00/6%.
c. Run 5:00 flat at normal easy pace as a recovery
d. run 8 x 1:00 at 6:50 pace with 2:00 easy flat running in between
e. Finish with at least 15:00 easy jogging for recovery.

Not at all as Rx!! Arghh! This whole eating thing is killing me! No energy at all!! So I did the best I could and just aimed at being able to hang on for one hour, it was all I could do.

0-15 min @ 5.8 mph flat easy
@ 15 min X 4 strides @ 10.0 mph
19-25 min flat @ 6.0 mph easy (catch breath)

Between 25-40 min started the 15 min at 9 m/m-6%. Ended up doing the following:

1st min: 6 mph / 6%
2nd min: 5 mph / 6%
3rd min: 6 mph / 6%
4th min 3.5 mph / 6%
5th min 6 mph / 6%

6-36 min back and forth between 3.5 mph and 6 mph still keeping 6%

37-38 min 6 mph / 6%
39 min 3.5 mph / 6%

40-45 min flat @ 6.0 mph (catch breath)

Now I was supposed to do 8X1 @ 6:50 m/m... well, not so much.

45th min flat @ 8.8 mph (6:49 m/m) - good!

46-60 min flat @ 6.0 mph - it was all I could do, I just hung on for dear life.

Cool Down Walk
.26 miles, 5 min

Steve and I had reservations for dinner and a show last night. So, guess what? I just ate, I had chips and hushpuppies and a beer. It was delicious but I ate way too much and then felt horrible the rest of the night. However, I'm hoping this gives me some energy for tomorrow!

Tuesday Apr 25 #

5 AM

Run (Treadmill) 45:00 [3] 4.6 mi (9:47 / mi)
shoes: Nike 4.0 Magenta


Run 4: 45:00 recovery run of any type.

Warm Up Walk
.32 miles, 7:00 min

Started at 5.8 mph, nice and easy but wanted to run closer to my "easy" pace.

@ 5 min up to 5.9 mph
@ 6 6.0
@ 10 6.1
@ 11 6.2 mph

Not bad on energy but not great, going to eat more today! :)

Cool Down Walk
.32 miles, 6:00 min
8 AM

Walk (Outside) 16:00 [1] 0.71 mi (22:32 / mi)


Took the bus half way down, then walked the rest, running late.
5 PM

Cross-fit 33:00 [4] 0.5 mi (1:05:58 / mi)


Decent energy for this! I was able to push.

Warm Up (8 min)
10 thrusters (45#)
10 Russian twists
10 lunges with wall ball
10 Ring Rows
25 single jump ropes

10 front squats (45#)
10 Russian twists
10 lunges with wall ball
5 Ring Rows
25 single jump ropes

10 thrusters (45#)

Lift
6 X 3 reps
1 = 20 lb DB
2 = 20 lb DB
3-6 = 35 lb bar with 10 lb DB on each side

WOD
300 m run
20 burpees
20 knees to KB
20 push-ups

200 m run
15 burpees
15 knees to KB
15 push-ups

200 m run
10 burpees
10 knees to KB
10 push-ups

= 14:45 min

Monday Apr 24 #

8 AM

Walk (Outside) 20:00 [1] 1.2 mi (16:40 / mi)


Walked to work today, cold, cloudy... yuck. Good to walk though!
6 PM

Walk (Treadmill) 40:00 [1] 2.06 mi (19:25 / mi)
shoes: Nike 4.0 Magenta


Run 5: 30:00 rolling recovery run or an extra day off.

No energy... I'm going to change my eating tomorrow... how come I was fine this weekend?

0-5 min flat @ 3.0 mph
@ 5 min up to 3.2 mph
@ 10 min up to 2% incline

@ 15 min up to 3.4 mph

@ 25 min up to 6%
@ 30 min up to 3.6 mph and 8%

End at 40 min, decent walk.


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