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Training Log: LarryB

In the last 7 days:

activity # timemileskm+ft
  Biking2 7:45:46 90.4(5:09) 145.49(3:12)
  running3 5:20:46 26.55(12:05) 42.73(7:30)
  Total5 13:06:32 116.95(6:44) 188.21(4:11)
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TuWeThFrSaSuMo

Sunday Jul 23 #

6 AM

running (Road/trail) 3:25:44 [3] 16.01 mi (12:51 / mi)
shoes: Asics-home-7-2017

Run 2: 20M C&O Canal type long run (ie mostly flat but doesn’t have to be road), again doing the walk/run routine.

Really hot and humid this morning. Started at 5:30 a.m. to beat the weather but when I returned to my car at mile 16 for fluids it was already pretty bad. Decided to call it enough. Am pretty sure Wisconsin will be better than D.C. weather!

Saturday Jul 22 #

6 AM

Biking (Road ride) 2:20:21 [3] 35.4 mi (3:58 / mi)

Bike 5: 2hr medium long easy effort weekend ride.

Friday Jul 21 #

6 AM

running (Treadmill) 55:00 [3] 5.0 mi (11:00 / mi)
shoes: Asics-home-7-2017

Run 3: Modified Flat progression run on treadmill:

a. Start at Easy Pace and run for 5:00.

b. Starting at 5:00, speed up by 1 “click" each 2:00.

c. Go until you can't complete 2:00 at the new speed.

d. Instead of slowing back down to Easy Pace, split the difference between easy pace and the fastest pace you achieved and run that moderately hard pace for another 10:00 (which will be hard at first since you are so fatigued).

e. Finish with 5:00 very slow and easy.

Wednesday Jul 19 #

11 AM

Biking (Road ride) 5:25:25 [3] 55.0 mi (5:55 / mi)

Bike 1: Wed 56M flat/rolling road ride.

This was super hilly and hard. Took a long time but I know it was a good leg workout.

Tuesday Jul 18 #

6 AM

running (Road run) 1:00:02 [3] 5.54 mi (10:50 / mi)
shoes: Asics-home-7-2017

Run 4: 60:00 easy recovery run of any type.

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