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Training Log Archive: hkleaf

In the 7 days ending Jan 28, 2008:

activity # timemileskm+m
  Running3 3:09:17 24.0(7:53) 38.62(4:54) 237
  Cycling3 2:36:00 52.61(20.2/h) 84.67(32.6/h)
  Strength4 1:23:00
  Spinning2 1:05:30
  Stretching6 1:00:00
  Rowing1 5:00
  Total6 9:18:47 76.61 123.29 237
  [1-5]6 8:18:47
averages - weight:57.6kg

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Monday Jan 28, 2008 #

Note
(rest day)

OCIN Annual General Meeting.

Sunday Jan 27, 2008 #

Event: Nursery-O 6 hour rogaine
 

Rowing warm up/down (Ergometer) 5:00 [2]

Looks like it's a perfect day for O. Unfortunately my ankle isn't strong enough to withstand the pounding of a rogaine, so I retreated to the indoors...
This is a brief warm up as I waited for the spin class to start.

Spinning 45:30 [3]
ahr:151 max:173

Except for the first 5min where I took it easy to warm up, it was a nice tough session, well for my x-training day anyway.

Cycling (Stationary) 1:00:00 [2] 20.58 mi (20.6 mph)
ahr:129 max:146

Level 11, Random, 567c.
An easier ride here, while watching the last hour of Transformer, just so I could get in a longer workout for the day.

Stretching warm up/down 10:00 [0]

Saturday Jan 26, 2008 #

Running (Road) 1:34:51 [2] 11.69 mi (8:07 / mi) +186m 7:44 / mi
ahr:142 max:165 weight:57.6kg shoes: Nike Air Pegasus+ 2007

25F, cloudy - Pig training group run from Crossroads. Started earlier with a few others to get in some extra miles, continuing the gradual ramp up on my long runs. The weather was quite palmy compared to Thursday.
5.39mi - 43:08
6.30mi - 51:43, with ~10min break inbetween runs.

Spinning 20:00 [2]
ahr:137 max:164

UAF is offering an introductory to Spinning today, so went to check it out after the run. Turned out I was the only one there, so kinda received a private session with the instructor. He just went thru explaining all the basic stuff. I'm not sure if it's that much different than what I am already doing on the stationary bike. But I will give it a try as x-training...

Strength (Weights) 33:00 [3]

Hip Abduction: 3x20@50#
Hip Flexion: 3x20@70#
Hip Extension: 3x20@90#
Hip Adduction: 3x20@110# (both legs together)
Abs: 3x20@80#
Low Back Extension: 3x15@165#
Leg Curl: 3x15@45#
Leg Extension: 3x15@52.5#
Skipped Leg Press and Calf Raises again due to ankle.

Stretching warm up/down 15:00 [0]

Friday Jan 25, 2008 #

Cycling (Stationary) 41:00 [2] 12.05 mi (17.6 mph)

Level 8, Manual, 405c. on the Star Trac again. The seat is still not all that comfortable...

Stretching warm up/down 5:00 [0]

Strength (Calisthenics) 15:00 [2]

Mammoth core.

Thursday Jan 24, 2008 #

Note

WOW!!! - what incredible consistency! I can't even run my 400m intervals at that pace...
C • Interesting to see how much... 3

Running (Mixed Gravel/Paved/Grass) 33:30 [2] 4.01 mi (8:21 / mi) +51m 8:02 / mi
ahr:149 max:162 shoes: Brooks Glycerin 4

14F (1F), clear, some wind - Short recovery run on the trails at Glenwood Garden before going to watch Spirit of the Marathon. Coldest temps I've run in so far this year. Didn't have much protection against the wind (too open), but it was still nice to be out. Calves a bit sore from yesterday. Some snow and patchy ice on the trails. Saw a lone buck standing in the open prairie.

Stretching warm up/down 10:00 [0]

Strength (Free Weights) 20:00 [2]

Some arms and shoulder work with dbs. R-ankle isn't ready for one-legged squats yet.

Wednesday Jan 23, 2008 #

Running (Road) 25:56 [2] 3.15 mi (8:14 / mi)
shoes: Nike Air Pegasus+ 2007

28F, clear, w/ big yellow moon - Fartlek run with the Road Hogs from GameDay. Warm up/down to and from Longworth, and using the ~1mi. loop there for the fartlek portion. I went with the first group, going at ~6:40/mi for the ons. Using a soft brace for the R-ankle, which was marginally ok to run at that pace. It was never painful during, just quite stiff. A good workout.

Running intervals (Road) 35:00 [3] 5.15 mi (6:48 / mi)
ahr:176 max:186 shoes: Nike Air Pegasus+ 2007

The fartlek portion of the run. We did 5 sets of 2-1-3-1, the 1s being recovery. Pace in the first set was a little more up and down, but the rest was very consistent. It turned out each set covered almost exactly one loop.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 15:00 [2]

Mammoth core.

Tuesday Jan 22, 2008 #

Cycling (Stationary) 55:00 [2] 19.98 mi (21.8 mph)

Various levels, Random Hills, 513c.
At the new UAF, on the new Star Trac bikes. Not sure if I really like it so much, but I'll give it a couple more tries.

Stretching warm up/down 10:00 [0]

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