Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MollyP

In the 7 days ending Oct 29, 2016:

activity

time

miles

Running

6:35:33

50.1

(7:54)

80.63

(4:54)

Weights

1:29:00

Yoga

1:10:00

Total

9:14:33

50.1

80.63

2:22

0:00

» now

Saturday Oct 29, 2016 #

9 AM

Running (Roads - home) 1:53:43 [3] 15.0 mi (7:35 / mi)
shoes: Asics GT2000 (Teal)

Still feel crappy, but no worse than yesterday. Made for a harder run today, but got it done :)
Malcolm suggested run: Warm up for 5 miles, then run 3-4 miles at race pace with a mile, about 30-45 seconds slower, in between each, then a few miles cool down.
5 miles warm up, then 6:49-7:16-6:56-7:20-6:47-7:18-6:39-7:19, then 2 miles cool down.

12 PM

Weights (Hips ) 9:00 [3]

Yoga 20:00 [3]

Friday Oct 28, 2016 #

Note
(rest day)

Planned rest day.
Woke up feeling kind of crappy, hope the cold doesn't develop into much.....

6 AM

Weights (Hips) 9:00 [3]

Thursday Oct 27, 2016 #

5 AM

Running (Roads-home) 54:40 [3] 6.5 mi (8:25 / mi)
shoes: Asics GT2000 (Teal)

41 degrees and drizzly.

6 AM

Weights (Hips) 9:00 [3]

Wednesday Oct 26, 2016 #

10 AM

Running (Lightspeed Treadmill) 42:17 [3] 6.1 mi (6:56 / mi)
shoes: Asics GT2000 (Teal)

On Malcolm's lightspeed treadmill. 5 minutes for warm up, then he had it programmed to increase speed every minute up to 9.6 mph, then it dropped down to 8 mph for a minute, then worked back up to a 9.6 mph, then back to 8 mph and up to 9mph where I then stayed for 15 minutes.
It was a fun workout and I certainly don't feel as tired as I would have had it been my full body weight on the road. I don't know how much weight this took off me, 10-20#?

7 PM

Weights (Hips and planks ) 12:00 [3]

Yoga 15:00 [3]