Training Log Archive: kja

2800 yds - estimated time since I forgot to start my stopwatch...

WU - 800 yds (had to stop at 275 to adjust goggles and stop leak) 30sr
6 x 75 build with 15sr
200 build 30sr
4 x 100 90% max with 30sr
400 swim 30sr
300 pull 30sr
WD 250

4 min rest

HR recovery: 143 - 94 in 1 min
821 cal burned

WU - 15 min build: 5 min each at 10:32, 10:21, 10:10
6 x 3:30 descending with 2:00 rest between
descending intervals at {9:50, 9:41, 9:23, 9:14, 8:57, 8:34}
rest intervals at {1 min at 20:00, 1 min at 10:21}
WD - 12 min at 10:21

Windy day - made it hard to get into any good rhythm. Back out on the roads after a week and a half hiatus (minumum)... Hills felt hard today, not sure if it was due to tired legs from yesterdays run, not being on the hills recently, wind, or combination of any / all above.

HR based on time of 1:59:56 - includes stop time at lights / intersections and slight delay in hitting the stop button when arriving home.

HR recovery: 119 - 105 in 1 min
calories burned: 1563

ride stats:
15.55 mph average - better than I expected after struggling going west
35.3 mph max.

2800 yds (I think - lost count on the warm-down so may be +/- 50 yds)

WU - 600 easy 30sr
6 x 100 {50 hard, 50 easy, 20sr}
500 swim 30sr
8 x 50 {25 easy, 25 hard, 10 sr} extra 10sr after last 50
400 pull 30 sr
WD 300 (may have been +/- 50 yds - lost count and think I did 300, but not exactly sure)

total rest time = 5 min

Started out way too fast (first mile was at about 9:45 pace....) legs felt better today when running slightly faster - so decided that HR in the upper 150's to lower 160's would be ok for this "shorter" run... interesting that an hour and a half is now shorter...

Started at mile 18 which meant hills at the beginning and end... walked up steep hill at the end to bring HR back down from over 170...

mile 18 to 14 in 41:00 (10:15 min / mi)
mile 14 to 18 in 1:23:27 (10:37 min / mi)
remaining 6:33 covered ~ 0.6 miles...

drank about 12oz fluid and had 200 calories of gu... one before the run and another at around an hour in when started to feel hungry... had had a snack at home before leaving but guess it wasn't enough.

HR recovery: 152 - 123 in one min
calories burned: 1431

was supposed to run 30 min to stretch legs - decided to just do extra stretching instead and get some rest after the long weekend.

C • roller coaster 2

emotional roller coaster on the Perkiomen Trail today... streaming tears one minute, controlled resolve the next. 2.5 hours is a lot of time to think, wonder, and reflect... Guess it was good practice for the ironman...

HR recovery: 159 to 122 in 1 minute
burned 2233 calories
consumed 400 calories: GU just before run, at 30 min, at 1:08 and at 2:03
drank 16oz in the first 1:15, and about 12 oz in the second 1:15
within zone of 144 to 155 for 2:00:32 - spiked mainly when eating

17 mile post to 13.3 and back in 1:18:20 (7.4 miles at 10:35 pace)
17 to 14 and back at 2:23:40 (6 miles at 10:53 pace)
finished the last 6:20 at about same pace as previous 6 miles (.58 miles)

heart not in training today - had a long / emotional morning to early afternoon and got on the bike late. Not sure what quality the training was, but put the time in...

Was supposed to be 5 hours - went as long as I could deal with... finished around 8 pm...