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Training Log Archive: kdlette

In the 7 days ending Aug 3, 2013:

activity	#	time	miles		km		+ft
Treadmill Run	7	6:40:00	43.9	(9:07)	70.65	(5:40)	7300
Gym - Circuit Training	2	1:45:00	3.5		5.63
Core Work	1	30:00
Total	10	8:55:00	47.4		76.28		7300

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Saturday Aug 3, 2013 #

8 AM

Core Work 30:00 [4]

5 PM

Treadmill Run 2:00:00 [2] 13.5 mi (8:53 / mi) +2300ft 7:39 / mi
shoes: Brooks Trance

Workout #1 - 2hr medium long run w/ pickups & hills thrown in.

Really good workout today - the legs are feeling very fresh after the easier week.

Did a lot of rolling hills - 2% to 6% - and threw in pick ups during the 2% efforts.

Friday Aug 2, 2013 #

7 AM

Gym - Circuit Training 1:00:00 [5] 3.5 mi (17:09 / mi)

Body Circuits w/ sprints thrown in between sets.

5 PM

Treadmill Run 1:00:00 [2] 6.8 mi (8:49 / mi) +700ft 8:02 / mi
shoes: New Blue 890V2's

Workout #3 - 1hr easy run w/ strides thrown in at the end.
Did strides at 6:30 pace 40sec w/20sec "rest" at 8:30pace....1st set felt fast but the next 3 were much more comfortable.

Thursday Aug 1, 2013 #

6 PM

Treadmill Run 30:00 [4] 2.2 mi (13:38 / mi) +1400ft 8:30 / mi
shoes: New Blue 890V2's

Workout #7 - 30min uphill walk @ 4.5mph - incline 10% 10min, 12% 10min, 14% 10min.

Wednesday Jul 31, 2013 #

6 PM

Treadmill Run 40:00 [1] 4.5 mi (8:53 / mi) +500ft 8:03 / mi
shoes: New Blue 890V2's

Workout#5 - 40min easy recovery run.

Good and easy today.

Tuesday Jul 30, 2013 #

6 PM

Treadmill Run 1:05:00 [3] 7.5 mi (8:40 / mi) +900ft 7:47 / mi
shoes: New Blue 890V2's

Workout #2 - Easy week hill progression run - warmup - then 1% to 6% at easy pace - 2min each %...2min 0%,,,3 sets..then 10 min at tempo pace - did 7:24/mi tempo pace - didnt feel all that challenged by the pace - HR was a bit higher but breathing was fine and effort level did not feel much higher than easy pace. Good workout - went by very quick.

Monday Jul 29, 2013 #

4 AM

Gym - Circuit Training 45:00 [5]

6 PM

Treadmill Run 40:00 [2] 4.4 mi (9:05 / mi) +950ft 7:33 / mi
shoes: New Blue 890V2's

Workout #4 - rolling 40min run - adjusting pace for incline.
Started at easy pace - then did rolling hills between 2% and 8% while adjusting pace to keep effort consistent.
Seemed really short!

Sunday Jul 28, 2013 #

5 PM

Treadmill Run 45:00 [1] 5.0 mi (9:00 / mi) +550ft 8:09 / mi
shoes: New Blue 890V2's

Workout #7 - 45min super easy recovery run. Bit tired during the day so decided to keep this one short - but actually felt great about 5min into the run and had a good workout.
Did some stretching afterwards for ~20min.

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