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Training Log Archive: coach

In the 7 days ending Mar 7, 2016:

activity # timemileskm+m
  paved running5 3:37:09 20.08(10:49) 32.31(6:43) 359
  trail running3 3:11:18 20.08(9:32) 32.31(5:55) 521
  rowing machine6 1:10:53 10.32(6:52) 16.61(4:16)
  Exercises2 24:00
  Total15 8:23:20 50.48 81.24 880
averages - sleep:7.9 rhr:37 weight:141.7lbs

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Monday Mar 7, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.2 weight:140.5lbs

30abs,20hamballs,30heeldrops,15lifts,2m/quad
10 AM

paved running 23:36 [1] 1.66 mi (14:11 / mi) +19m 13:42 / mi
ahr:84 max:93 shoes: Altra Instinct 1.5

with Jude
12 PM

trail running long 1:30:53 [3] 9.52 mi (9:33 / mi) +426m 8:23 / mi
ahr:130 max:149 shoes: Columbia Master Fly

Foxtrot 10 miler race course.

Sunday Mar 6, 2016 #

Exercises (Ballista routine) 12:00 [3]

2 PM

paved running 37:44 [2] 2.96 mi (12:45 / mi) +71m 11:52 / mi
ahr:94 max:114 shoes: Asics GT-1000

with Jude

Saturday Mar 5, 2016 #

Event: 20th Annual CNYO SNOWGAINE
 
12 PM

paved running 55:43 [3] 5.7 mi (9:47 / mi) +69m 9:25 / mi
ahr:122 max:152 shoes: Asics GT-1000

A run before the birthday party.

Friday Mar 4, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0 weight:141lbs

30abs,15lifts,25/25hamballs,2m/quad,50heeldrops
3 PM

paved running intervals 1:04:19 [4] 6.39 mi (10:04 / mi) +160m 9:20 / mi
ahr:119 max:151 shoes: Asics GT-1000

Scheduled for 16x200 today, but just too cold and not sure how the calf would hold up for that, put that off to Tuesday which looks nice and warm. Instead went for something different, some intervals at what I hoped would be I pace (~150bpm), done in fartlek fashion. Did them up hills to push the HR higher.

Wish I could justify flying to CA for the SML champs, I really enjoy that format.

Thursday Mar 3, 2016 #

8 AM

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:38 slept:7.5 weight:142lbs

25abs,60heeldrops,15lifts,25/25hamballs,2m/quadstretch
4 PM

trail running 1:04:19 [3] 6.07 mi (10:36 / mi) +45m 10:21 / mi
ahr:116 max:128 shoes: Columbia Master Fly

Had to drive to pick up tire and wheel at repair, so went for a run in someplace different since ai was in the car anyway. Worked out to just the right time and distance, but some dicey running in the traffic crossing I95. Wish the traffic engineers here would consider something other than cars in their designs..

Wednesday Mar 2, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0 weight:142lbs

40situps.45heeldrops
1 PM

Exercises (Ballista Routine) 12:00 [3]

5 PM

rowing machine 20:53 [3] 5.0 km (4:11 / km)

8 PM

Note

Rolled my calf and hamsting knot (Rt) for awhile.

Tuesday Mar 1, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:36 slept:8.0 weight:143lbs (injured)

40situps,10lifts,40heeldrops,backplank,1m/quad
3 PM

paved running warm up/down 17:59 [3] 1.75 mi (10:17 / mi) +39m 9:37 / mi
ahr:131 max:158 shoes: Asics GT-1000

Feeling too tired to get out, but tomorrow's weather looks poor. Had some trouble getting my HR up for the tempo pace, which is typical if one is not rested enough. Eventually the HR came up, and the pace was about right so I kept at it.

trail running tempo 36:06 [4] 4.49 mi (8:02 / mi) +50m 7:46 / mi
ahr:138 max:144 shoes: Asics GT-1000

I was a bit leery as to how the calf would hold up, but it never bothered me.
One forced stop for an American dog.

paved running warm up/down 17:48 [2] 1.62 mi (11:00 / mi) +1m 10:59 / mi
ahr:109 max:120 shoes: Asics GT-1000

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