Training Log Archive: kdletteIn the 7 days ending Aug 10, 2013:
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Saturday Aug 10, 2013 #
9 AM
Treadmill Run 5:00:00 [2] 31.9 mi (9:24 / mi) +7600ft 7:40 / mi
shoes: Brooks Trance
Workout #1 - 5hr long run with 1hr 15min of hill walking mixed in. Really good workout today - did not get run down or sore/stiff from this one.
1st hour at 08:50 with rolling hills thrown in - then 15min of 2nd hour walking @11% then rolling hills (adjusting pace for incline)....then 20 min of each of the next 3 hrs walking at 11% 4.4mph.
Really good workout - got to catch a couple of movies - and practiced the race day nutrition (energy bars & fruit & chicken broth). ~300cal/hr seemed to work out well.
1st hour at 08:50 with rolling hills thrown in - then 15min of 2nd hour walking @11% then rolling hills (adjusting pace for incline)....then 20 min of each of the next 3 hrs walking at 11% 4.4mph.
Really good workout - got to catch a couple of movies - and practiced the race day nutrition (energy bars & fruit & chicken broth). ~300cal/hr seemed to work out well.
Friday Aug 9, 2013 #
5 PM
Treadmill Run 1:00:00 [2] 6.7 mi (8:57 / mi) +1300ft 7:34 / mi
shoes: New Blue 890V2's
Workout #4 - 60min rolling easy run - adjust pace for hills.
2% to 6% rolling hills - between 8:50 and 9:10 pace.
Good run - legs good and fresh - ready for the long one tomorrow.
2% to 6% rolling hills - between 8:50 and 9:10 pace.
Good run - legs good and fresh - ready for the long one tomorrow.
Thursday Aug 8, 2013 #
6 PM
Treadmill Run 30:00 [4] 2.2 mi (13:38 / mi) +1400ft 8:30 / mi
shoes: New Blue 890V2's
Workout #6 - 30min uphill walk @ 4.5mph.10min 10%, 10min 12%, 10min 15%
Wednesday Aug 7, 2013 #
6 PM
Treadmill Run 1:15:00 [4] 9.5 mi (7:54 / mi)
shoes: New Blue 890V2's
Workout #2 - 3x2mi @ threshold..10min w/u and 10 cool down.
1st set at 7:30/mi....recovered breathing & HR in ~15sec (breathing did not get tougher during 2miles...still conversational)...2nd set @ 7:24 - same for recovery...3rd set @ 7:19/mi....again quick recovery...didnt have to breathe throug mouth for any of these - and felt really good at quicker pace - form was very comfortable.
Great workout today!
1st set at 7:30/mi....recovered breathing & HR in ~15sec (breathing did not get tougher during 2miles...still conversational)...2nd set @ 7:24 - same for recovery...3rd set @ 7:19/mi....again quick recovery...didnt have to breathe throug mouth for any of these - and felt really good at quicker pace - form was very comfortable.
Great workout today!
Tuesday Aug 6, 2013 #
6 PM
Treadmill Run 1:00:00 [1] 6.7 mi (8:57 / mi) +700ft 8:09 / mi
shoes: New Blue 890V2's
Workout #5 - easy flat run - nice easy effort & pace today.
Monday Aug 5, 2013 #
6 PM
Treadmill Run 1:05:00 [3] 7.4 mi (8:47 / mi) +1400ft 7:27 / mi
shoes: New Blue 890V2's
Workout #3 - cruise intervals.
15min warmup .... 10min 8:48/mi 6%...5min 1% same pace...10min 8:41 6%...5min 1% same pace....10min 8:30/mi 6% ... 10min 1% to cool down
Felt awesome today! no problem recovering between sets...HR and breathing back to normal after ~30sec at 1%.
15min warmup .... 10min 8:48/mi 6%...5min 1% same pace...10min 8:41 6%...5min 1% same pace....10min 8:30/mi 6% ... 10min 1% to cool down
Felt awesome today! no problem recovering between sets...HR and breathing back to normal after ~30sec at 1%.
Sunday Aug 4, 2013 #
6 PM
Treadmill Run 45:00 [1] 3.25 mi (13:51 / mi) +300ft 12:44 / mi
shoes: New Blue 890V2's
Workout #6 - easy 45min walk. Just get the blood flowing - easy pace.