Training Log Archive: nyheathermtIn the 7 days ending May 26, 2013:
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Sunday May 26, 2013 #
9 AM
Running long 2:30:06 [2] 18.63 mi (8:03 / mi) +770ft 7:45 / mi
ahr:149 max:172 slept:8.0 shoes: Mizuno Ascend
8:20 pace first 2hrs gradual uphill for 7 miles, then down.
7:10 pace last 30min on flat road.
7:10 pace last 30min on flat road.
Saturday May 25, 2013 #
11 AM
Running 2:30:00 [2] 13.4 mi (11:12 / mi) +4500ft 8:30 / mi
shoes: Mizuno Ascend
Course trails in Cayuga. A lot of stairs in one section, but not super technical. Rocks and roots but mostly nice trails. Some steep climbs for sure.
Friday May 24, 2013 #
Running 55:37 [1] 6.3 mi (8:50 / mi)
shoes: Brooks Ravena 5
Super easy rolling hill run
Weights/Core 30:00 [2]
3x20 Walking Lunges
3x10 Tricep dips off park bench
3x1min Planks: neutral position and each side
3x15 Back extensions on physio ball
3x15 Pushups
3x10 Squats with 12lb bar
3x20 Physio ball crunches
3x10 Tricep dips off park bench
3x1min Planks: neutral position and each side
3x15 Back extensions on physio ball
3x15 Pushups
3x10 Squats with 12lb bar
3x20 Physio ball crunches
Thursday May 23, 2013 #
7 AM
Running 1:10:00 [3] 8.5 mi (8:14 / mi) +735ft 7:37 / mi
slept:8.0 shoes: Brooks Ravena 4
5min warm/cool about at 10min pace
30 min - 8:34 with 4% incline
30 min - 7:19 with 0% incline
Both seemed about the same effort, the incline slightly harder.
30 min - 8:34 with 4% incline
30 min - 7:19 with 0% incline
Both seemed about the same effort, the incline slightly harder.
Wednesday May 22, 2013 #
7 AM
Running 1:00:37 [2] 7.36 mi (8:14 / mi)
slept:9.0 weight:114lbs shoes: Brooks Ravena 4
Rolling hill easy run outside. Still feeling a bit fatigued.
Tuesday May 21, 2013 #
7 AM
Weights/Core 30:00 [2]
3x8 Hamstring curls
3x15 Floor crunches, knees bent, raised
3x15 Pushups
3x8 Single leg dead lift (8.8lb kettle bell)
3x10 Sumo squats with twist holding 6lb medicine ball (each side)
3x10 Bicep curl into overhead press (10lb free weights)
3x10 Behind the head triceps
3x10 Standing oblique crunch (each side)
3x15 Floor crunches, knees bent, raised
3x15 Pushups
3x8 Single leg dead lift (8.8lb kettle bell)
3x10 Sumo squats with twist holding 6lb medicine ball (each side)
3x10 Bicep curl into overhead press (10lb free weights)
3x10 Behind the head triceps
3x10 Standing oblique crunch (each side)
6 PM
Running 1:00:00 [1] 6.6 mi (9:05 / mi)
shoes: Brooks Ravena 5
Super Easy recovery run, mostly flat. Legs felt heavy but could have also been the 83 degree temps I need to acclimate to.
Monday May 20, 2013 #
7 AM
Walking w/incline 30:00 [2] 1.9 mi (15:47 / mi) +997ft 10:33 / mi
slept:8.0 weight:114lbs shoes: Brooks Ravena 5
My legs felt pretty heavy so I didn't push the pace.