Training Log Archive: choffmanIn the 7 days ending Apr 27, 2013:
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Saturday Apr 27, 2013 #
core/mobility (STRETCH) 30:00 [1]
Big stretch out -focusing on:
hip flexors (pigeon pose 5minutes/side)
quads
glutes
hamsrtings
Actual: as Rx'd on way to airport & at home.
hip flexors (pigeon pose 5minutes/side)
quads
glutes
hamsrtings
Actual: as Rx'd on way to airport & at home.
4 AM
running long 3:00:00 [1] ** 14.0 mi (12:51 / mi)
ahr:112 max:141 slept:6.5 shoes: Brooks Cascadia 7's #2
LONG run - Zone 1 - or your perceived easy talking 'I can do this all day pace''
experiement with different fuels. Also -if running on hilly terrain -it's ok to let your HR rise as you climb. Take note of how long it takes to get back to zone 1 after an effort like a hill or a 10second sprint...
Actual: as Rx'd. Scottsdale, mostly sidewalk/concrete:(
exp'd with fuels: carrying bottle, pecans, banana, kind fruit/nut, cherry lara bar. SFH. all good. no stomach issues.
Ran early b4 flight.
experiement with different fuels. Also -if running on hilly terrain -it's ok to let your HR rise as you climb. Take note of how long it takes to get back to zone 1 after an effort like a hill or a 10second sprint...
Actual: as Rx'd. Scottsdale, mostly sidewalk/concrete:(
exp'd with fuels: carrying bottle, pecans, banana, kind fruit/nut, cherry lara bar. SFH. all good. no stomach issues.
Ran early b4 flight.
Friday Apr 26, 2013 #
5 AM
running 1:30:00 [3] * 7.72 mi (11:39 / mi)
ahr:124 max:153 slept:7.0 shoes: Brooks Cascadia 7's #2
30minutes warm up - 30minutes in zone 3 (tempo) - 30minutes cool down
warmup cool down nice and easy - 30 in zone 3 should feel like work!
Actual: as Rx'd. Scottsdale, had no choice but to run on mostly sidewalks/concrete:(
warmup cool down nice and easy - 30 in zone 3 should feel like work!
Actual: as Rx'd. Scottsdale, had no choice but to run on mostly sidewalks/concrete:(
Thursday Apr 25, 2013 #
5 AM
Strength 45:00 [5]
ahr:123 max:152 slept:7.5 weight:111lbs
CORE/LEG development
You need a pull up bar for this but no pull ups required :)
5rounds of:
10 airsquats
10 knees to elbows (from hang on the bar -all low abs)
10 deadlifts (75-80% of max)
10 toes to bars (from hang on the bar - try not to swing)
10 seconds of hollow rock (laying on back, arms over head, legs and shoulders off the ground)
warmup/cool down as required
Actual: as Rx'd. No bar for deadlift at resort hotel gym, so used largest dumbbells.
You need a pull up bar for this but no pull ups required :)
5rounds of:
10 airsquats
10 knees to elbows (from hang on the bar -all low abs)
10 deadlifts (75-80% of max)
10 toes to bars (from hang on the bar - try not to swing)
10 seconds of hollow rock (laying on back, arms over head, legs and shoulders off the ground)
warmup/cool down as required
Actual: as Rx'd. No bar for deadlift at resort hotel gym, so used largest dumbbells.
6 AM
running (recovery) 45:00 [1] ** 4.08 mi (11:02 / mi)
ahr:115 max:136 slept:7.5 weight:111lbs shoes: Brooks Cascadia 7's #2
recovery run - do after strength workout.
45minutes of super easy zone 1 flush out.
Actual: as rx'd. easy run on sidewalks, Scottsdale.
45minutes of super easy zone 1 flush out.
Actual: as rx'd. easy run on sidewalks, Scottsdale.
Wednesday Apr 24, 2013 #
REST 24:00:00 [0]
Tuesday Apr 23, 2013 #
9 AM
Strength 45:00 [5]
ahr:150 max:167
Rx:
Lifting -
warm up with squats and deadlifts - get up to your max
Progression from no weight up to near your max
12 minute AMRAP (as many round as possible)
6 Deadlift - 95lbs
12 Squats (no weight)
18 Box jump (20")
cool down/stretch out - focus on lengthening the hamstrings
Actual: as Rx'd. 7rounds. Garmin shows only the AMRAP so I could get a read on HRate.
Lifting -
warm up with squats and deadlifts - get up to your max
Progression from no weight up to near your max
12 minute AMRAP (as many round as possible)
6 Deadlift - 95lbs
12 Squats (no weight)
18 Box jump (20")
cool down/stretch out - focus on lengthening the hamstrings
Actual: as Rx'd. 7rounds. Garmin shows only the AMRAP so I could get a read on HRate.
11 AM
Indoor Cycle 45:00 [3] 15.0 mi (3:00 / mi)
ahr:84 max:104
RX: Recovery spin after lifting if possible -some intervals ok -keep the cadence high
Actual: as Rx'd.
Got massage afterward, ahead of my day off tomorrow.
lower body/legs-glutes, hams, quads, calves, feet
Actual: as Rx'd.
Got massage afterward, ahead of my day off tomorrow.
lower body/legs-glutes, hams, quads, calves, feet
Monday Apr 22, 2013 #
3 PM
mountain biking (leg power) 1:00:00 [4] *** 11.6 mi (5:10 / mi)
ahr:98 max:133 slept:7.0
(HAD TO SWAP THIS WORKOUT FOR MONDAY 4/22 DUE TO TRAVEL . WED 4/24 WILL BE FULL DAY OFF)
RX: Wattage! Leg power development -the opposite of spinning.
If you can find hills to do this on great -
warm up for about 15minutes then ride for 30minutes pushing a BIG gear. RPM's should be around 50. Slow leg turn over. It's ok to be going slow here. Want to really focus on engaging the flutes and rounding out the pedal stroke. If no hills -flat is ok but push an even bigger gear.
Actual: rode as Rx'd. Hill repeats on shady side of Sabine loop, up hill to Houston Avenue.
RX: Wattage! Leg power development -the opposite of spinning.
If you can find hills to do this on great -
warm up for about 15minutes then ride for 30minutes pushing a BIG gear. RPM's should be around 50. Slow leg turn over. It's ok to be going slow here. Want to really focus on engaging the flutes and rounding out the pedal stroke. If no hills -flat is ok but push an even bigger gear.
Actual: rode as Rx'd. Hill repeats on shady side of Sabine loop, up hill to Houston Avenue.
Sunday Apr 21, 2013 #
5 AM
running 2:31 [3] ** 13.0 mi (12 / mi)
ahr:110 max:128 slept:7.0 weight:112lbs shoes: Montrail fluidflex 9.0
easy run, LSD. practiced form/form focus, chi drills, & running with water bottle (accustomed to running with a light pack).