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Training Log Archive: Swisstoph

In the 7 days ending Dec 16, 2007:

activity # timemileskm+ft
  Trail Run5 5:43:24 30.18(11:23) 48.57(7:04) 2123
  Strength and Stretching6 1:11:09
  Cycling Rollers1 1:03:20
  Total7 7:57:53 30.18 48.57 2123
  [1-5]6 7:12:53

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Sunday Dec 16, 2007 #

Trail Run long 2:09:58 intensity: (55:03 @2) + (1:14:55 @3) 9.4 mi (13:50 / mi) +2123ft 11:23 / mi
ahr:151 max:168 shoes: Asics Trabuco (Rusty Coffee)

Ran the Sunday morning long group run with the Incline Club. My goal was to go out for 70-75 minutes then either complete the loop if I was far enough, which I wasn't, so I came back the same way.

Climb was 2123 feet!
C • nicely done! How were knees... 4

Strength and Stretching (Stretching) 10:00 [0]

Ouch!

Note

6:46 this week.
5:30 next week.

Saturday Dec 15, 2007 #

Event: Valley Forge Battle to the End O' Marathon
 

Cycling Rollers 1:03:20 [1]
ahr:149 max:156

Strength and Stretching (Stretching) 5:00 [0]

Friday Dec 14, 2007 #

Strength and Stretching (Stretching) 5:00 [0]

Trail Run 21:32 [2] 2.53 mi (8:31 / mi)
ahr:153 shoes: Asics Trabuco (Rusty Coffee)

To the CC track for my Strength workout.

Strength and Stretching (Strength) 12:34 [3]
ahr:150

Did the second day of the strenth training for runners class...

- High Knees 3 x 24 (12 per leg)
· Butt-Kicks 3 x 24
· 60-second plank
· Skate Jumps 3 x 24
· 60-second plank
· High Skips 3 x 24
· 60-second plank
· One-leg lunges 3 x 24 (this is the hardest)
· 60-second plank
· Galloping 3 x 24

Trail Run 24:22 [2] 2.53 mi (9:38 / mi)
ahr:153 max:165 shoes: Asics Trabuco (Rusty Coffee)

Run home...

Strength and Stretching (Stretching) 5:00 [0]

Thursday Dec 13, 2007 #

Note
(rest day)

Strength and Stretching (Stretching) 5:00 [0]

Wednesday Dec 12, 2007 #

Trail Run 1:01:54 [3] 5.54 mi (11:10 / mi)
ahr:167 max:179 shoes: Asics Trabuco (Rusty Coffee)

Ran the Palmer Trail loop with Sean and Chad. We went the steep way around the loop because of the snow.

Tuesday Dec 11, 2007 #

Trail Run intervals (Snow/Trail) 58:44 intensity: (30:44 @2) + (8:00 @3) + (20:00 @4) 5.12 mi (11:28 / mi)
ahr:162 max:197 shoes: Asics Trabuco (Rusty Coffee)

Ran long intervals on the snow covered, hilly trails of Garden of the Gods. Ran about a 15 minute warm up, then 5x4:00 faster with 2:00 rest between, then about a 15 minute cool down as I finished out the loop back to the car. Wasn't moving fast by any means but I was working hard durring the 20 minutes of the intervals. It was snowing the whole time and super quiet. I like how the snow muffles the sounds of the city.

Warm Up: 154 avg HR
Intervals: 167 avg HR
Cool Down: 161 avg HR
C • Sounds of the city 2

Strength and Stretching (Stretching) 5:00 [0]

Monday Dec 10, 2007 #

Strength and Stretching (Stretching) 5:00 [0]

Trail Run 22:26 [2] 2.53 mi (8:52 / mi)
ahr:153 shoes: Asics Trabuco (Rusty Coffee)

Warm up run to the CC track to do the assigned strength workout on a non-snow-covered surface. I managed to find about 30 meters of track with no snow.

Strength and Stretching (Strength) 13:35 [3]
ahr:154

Did day one of the Strength for Runners class that bbrooke is also doing...

· High Knees 3 x 24 (12 per leg)
· Butt-Kicks 3 x 24 (12 per leg)
· 60-second plank
· Squats 3 x12
· 60-second plank
· Side Jumps 3 x 12
· Front/Back Jumps 3 x 12
· 60-second plank
· One-leg lunges 3 x 24 (12 per leg)
· 60-second plank
C • Strength Training 10

Trail Run 24:28 [2] 2.53 mi (9:40 / mi)
ahr:163 max:170 shoes: Asics Trabuco (Rusty Coffee)

Run home, now in a raging blizzard! My weak right knee definitely noticed it when I began running again. It adjusted quickly but those first few steps were a bit akward.

All three of these entries were one workout it just made more sense to input them as three entries.
C • we have a raging blizzard t... 2

Strength and Stretching (Stretching) 5:00 [0]

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