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Training Log Archive: hkleaf

In the 7 days ending Mar 23, 2008:

activity # timemileskm+m
  Running4 4:57:35 39.13(7:36) 62.97(4:44) 586
  Stretching5 50:00
  Speed/Track1 35:01 5.72(6:08) 9.2(3:48)
  Swimming1 33:00 0.94(35:10) 1.51(21:51)
  Soccer1 30:00
  Total5 7:25:36 45.79 73.68 586
  [1-5]5 6:35:36
averages - weight:56.4kg

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MoTuWeThFrSaSu

Sunday Mar 23, 2008 #

Running (Mixed Road/Grass) 40:04 [2] 4.92 mi (8:09 / mi) +110m 7:37 / mi
ahr:141 max:155 shoes: Brooks Glycerin 4

45F, partly cloudy, some wind - Easy recovery run around the neighbourhood (Kroger-8 loop) to loosen up the legs.

Swimming (Indoor) 33:00 [2] 1.51 km (21:51 / km)

Then got in a quick swim at UAF before it closed. Trying to work on my stroke as instructed.

500yd warm up
500yd catch drill w/ pull buoy
500yd zip and finger drill w/ pull buoy
3x50yd hard to finish up.
Total = 1650yds.

Still a lot of work to get better, but I can feel some improvement already.

Stretching warm up/down 10:00 [0]

Saturday Mar 22, 2008 #

Running (Road) 37:37 [2] 5.0 mi (7:31 / mi) +154m 6:52 / mi
ahr:154 max:175 shoes: Nike Air Pegasus+ 2007

44F, cloudy, 15mph wind - Solo run from Lunken before the group. Picked a hilly route up to Alms' lookout via Tusculum. The middle of the airfield and parts of the golf course are flooded, but at least the runway is dry.

Note: The "adjusted" elevation gain from Motionbased is listed at 888ft, while USATF (see route above) says it's 504ft, which looks about right when compared to USGS topo map. Even the 305 only recorded 733ft of gains. I wonder why there is such a big discrepancy? Which is more accurate?

Running long (Road) 1:58:58 [2] 16.07 mi (7:24 / mi) +158m 7:11 / mi
ahr:147 max:166 shoes: Nike Air Pegasus+ 2007

42F, cloudy, 11mph wind - Pig training group run from Lunken. We pretty much did the entire Wooster Pike-Eastern Ave portion of the course - flat and boring. At least I got the guys to stick together, so it was more enjoyable with the chit-chat back and forth the whole time. Goal was to hold a 7:30/mi pace. We did mostly that before turning it up a bit in the last few miles. Felt good all the way. Oh yeah, the Ohio is right at flood stage. Many of the ball fields along Eastern are submerged.

Note: Motionbased once again listed a ridiculous 1878ft of gain on this flat course. 305 recorded 1290ft, while USATF has 547ft. It seems USATF has numbers that are closest to reality.

Stretching warm up/down 10:00 [0]

Friday Mar 21, 2008 #

Soccer (Indoor) 30:00 [4]
weight:56.2kg shoes: Adidas Absolion TRX FG David B

A bit short-handed with subs tonight, so more playing time on the field. Despite tired legs from track yesterday, I didn't feel too bad out there. Offense was lethargic once again. Tiredness in 2nd half led to some defensive lapses. The end result - a 2-4 loss.

Stretching warm up/down 10:00 [0]

Thursday Mar 20, 2008 #

Running (Track) 35:56 [2] 4.45 mi (8:04 / mi)
weight:56.5kg shoes: Asics Gel-DS Trainer 13

~50F, mostly clear, some wind, over a rising near full moon - Track workout at Withrow with Cathleen and Laurie, who also missed Monday's session. After last night's bizzare weather, the first day of Spring actually brought some sunshine and clear skies! Here's the workout:
2mi warm up, 10x strides, 800m (R 200m), 4x1600m (R 400m), 800m (R 200m), 1mi cool down.

This includes warm up, cool down, and inbetweens.
2.14mi - 16:25.46 -- 134/162
1.05mi - 9:03.08 -- 147/157

Speed/Track intervals (Strides) 5:18 [3] 1.2 km (4:25 / km)
ahr:150 max:164 shoes: Asics Gel-DS Trainer 13

10x100m strides (w/ 20m recovery).

Speed/Track intervals 29:43 [4] 8.0 km (3:43 / km)
ahr:177 max:193 shoes: Asics Gel-DS Trainer 13

800m (R=200m), 4x1600m (R=400m), 800m (R=200m):
2:55.14 -- 155/175 (1:03.55 -- 165/174)
6:00.58 -- 176/182 (1:56.17 -- 170/178)
5:59.34 -- 179/193 (2:02.34 -- 173/188)
5:58.09 -- 181/191 (1:59.94 -- 173/185)
5:59.72 -- 182/188 (2:06.93 -- 171/183)
2:50.55 -- 181/187 (1:18.62 -- 171/187)

Pretty happy with the consistency, but it wasn't an easy workout. The first (800) felt relaxed. The next few were more of a struggle. Once my legs were dialed in to the pace, the second half went smoother. I wonder if I should be allowing mysef more rest inbetween?

Stretching warm up/down 10:00 [0]

Forgot to wear the ankle brace again. It was fine during, but a little weak afterwards.

Wednesday Mar 19, 2008 #

Running (Road) 1:05:00 [3] 8.69 mi (7:29 / mi) +164m 7:04 / mi
ahr:148 max:186 weight:56.5kg shoes: Brooks Glycerin 4

35F, 15mph+ wind, moderate snow/wintry mix - Run with the Road Hogs from the Spot. Started out nice and easy for about 15min, chatting with Cathleen. Then it turned into a fartlek kind of run, trying to catch the runners ahead. Caught up to Nicole at the top of Erie and ran with her till the bottom. Then ran up Brotherton in tempo pace to Madison, where I chatted with Lauren and Steve briefly to catch my breath. Took off again up the hill to Observatory, and eased back the rest of the way. Added an extra mile at the end around Key Crescent.

Weather was, um, interesting. It started out as light steady rain, which turned into a moderate/heavy snow - the kind with big, fat, wet flakes. It was surreal, like I was running in a giant snow globe after someone had given it a violent shake!!! Then for a while, it was freezing rain/ice with some mean cross winds. Towards the end it was back to light rain again, but by then I was thoroughly soaked and chilled. So, it was "interesting" to be out running in such weather, but it certainily wasn't all that fun. Okay, splashing through the giant puddles were kind of fun.

Note: forgot to wear the ankle brace, but it was fine. R-glut however, seems to be acting up again. :(

Stretching warm up/down 10:00 [0]

Tuesday Mar 18, 2008 #

Note
(rest day)

Was planning on a post-dinner run, but it's raining pretty hard, so the lazy bugs won out.
Meanwhile, I wonder what 5-6 inches of additional rain would do to the already saturated grounds at EF?

Monday Mar 17, 2008 #

Note
(rest day)

Pretty beat. No track today.

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