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Training Log Archive: hkleaf

In the 7 days ending Apr 21, 2008:

	activity	#	time	miles		km		+m
	Running	4	4:00:14	29.12	(8:15)	46.86	(5:08)	701
	Hiking	1	1:04:53	3.6	(18:01)	5.79	(11:12)
	Cycling	1	1:02:00	24.51	(23.7/h)	39.44	(38.2/h)
	Stretching	5	50:00
	Rowing	1	22:00	3.11	(7:05)	5.0	(4:24)
	Speed/Track	1	20:41	3.0	(6:54)	4.82	(4:17)
	Swimming	1	20:25	0.62	(32:51)	1.0	(20:25)
	Total	6	8:00:13	63.95		102.92		701
	[1-5]	6	7:10:13
averages - weight:55.1kg

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Monday Apr 21, 2008 #

Note

Boston Marathon - not running this year, but will be tracking all my friends who are there.

Running warm up/down (Track) 22:24 [1] 2.65 mi (8:27 / mi)
ahr:118 max:127 shoes: Asics Gel-DS Trainer 13

71F, clear - Easy track workout at Withrow just to dial in the race pace. Was hoping a few folks would show up for company, but no one did. The track was crowded with elementary and middle school kids everywhere, plus some of their parents walking laps. So some energy was spent dodging and hurdling people.

Warm up 6 laps, 10x strides, 2mi at MP, then cool down 4 laps.
1.59mi (14:08) - 118/127
1.06mi (8:16) - 148/162

Similar to a couple weeks ago, I brought along a DVOA map for reading. Most of it was during warm up, then finished up the course in the first half of the MP run.

Speed/Track intervals (Strides) 5:30 [3] 1.2 km (4:35 / km)
ahr:128 max:169 shoes: Asics Gel-DS Trainer 13

10x 100m strides (w/ 20m recovery) on the field turf.

Speed/Track tempo (Goal Pace Run) 15:11 [3] 2.25 mi (6:45 / mi)
shoes: Asics Gel-DS Trainer 13

2mi goal pace run. Target was ~6:50/mi (or 1:42.50/lap). I messed up my watch, so inadvertently added an extra laps in the beginning.

Splits per lap:
1:36 (this is the extra lap. I took a minute break before starting up again.)
1:39.52 - 131/169
1:41.80 - 157/162
1:41.87 - 166/172
1:39.78 - 170/182
1:43.50 - 168/175
1:42.60 - 168/178
1:43.85 - 168/179
1:42.62 - 163/169

It felt harder than I'd expected, but the HR data looks reasonable.

Stretching warm up/down 10:00 [0]

Sunday Apr 20, 2008 #

Note

Dirt Days - Ault Park
Was going to go for a ride on the bike trail after lunch, but sunny sky gave way to overcast, light drizzle all afternoon.

Hiking (Trail) 1:04:53 [1] 3.6 mi (18:01 / mi)
ahr:123 max:190 shoes: Asics Gel-Trail Attack 3

50F, partly cloudy - Helped out as course sweeper at Dirt Days Ault Park race. It was a mom carrying a baby on her back, so we were at walking pace mostly. This gave me the time to take down all the flags and tapes along the way. Nice morning, with a turnout of ~120.

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs

Running long (Road) 1:29:35 [2] 12.09 mi (7:25 / mi) +160m 7:07 / mi
ahr:143 max:190 weight:55.1kg shoes: Nike Air Pegasus+ 2007

54F, cloudy, intermitten rain - Pig training group run from Crossroads.

Stretching warm up/down 10:00 [0]

Friday Apr 18, 2008 #

Rowing (Ergometer) 22:00 [3] 5.0 km (4:24 / km)

Avg. 2:12, 27-32spm, 302c.

Cycling (Stationary) 1:02:00 [2] 24.51 mi (23.7 mph)

Level 10, Alpine Slopes, 461c., 96rpm.
on the Star Trac bikes while watching Spiderman III.

Swimming (Indoor) 20:25 [2] 1.0 km (20:25 / km)

Arms only with pullbuoy. 1100yds total.

Stretching warm up/down 10:00 [0]

Note

Apparently there was a seismic event early this morning. The epicenter was ~180mi away in SE Illinois, but the tremors and aftersocks could be felt here in the tri-state region. Some of my friends felt it, but I was oblivious.

Thursday Apr 17, 2008 #

Running (Mixed Road/Trail) 1:08:13 [2] 6.42 mi (10:38 / mi) +377m 8:59 / mi
ahr:145 max:165 shoes: Asics Gel-Trail Attack 3

71F, clear - Warmest run so far this spring. After attending the Spot's injury clinic for a 15min. massage, met up with the trail runners (Heather, Sandi, Johnny, and David) for an easy run in Ault Park. We did the Dirt Days course, then added some more at the end. Still some wet spots along the stream trail, but overall the conditions are quite good. Walked some of the uphills to keep the effort low. Legs feel a bit funny after the massage, but they are looser, and the soreness is mostly gone.

Stretching warm up/down 10:00 [0]

Wednesday Apr 16, 2008 #

Running (Mixed Road/Grass) 1:00:02 [2] 7.96 mi (7:33 / mi) +164m 7:05 / mi
ahr:155 max:176 shoes: Adidas Supernova Cushion 6

65F, clear - Pig training group run from the Spot. Ran easy for the most part, as everyone is into their taper period. Legs weren't feeling all that great.

Stretching warm up/down 10:00 [0]

Note

I've spent quite a few hours this week on OCAD, trying to draft a sprint map for Ault Park. Not sure how good this will turn out, but if nothing else, I'm getting better at using the program. Obviously won't get it done in time for Dirt Days, but hopefully there'll be plenty of training benefits down the road.

Tuesday Apr 15, 2008 #

Note
(rest day)

More computer time... haven't been sleeping nor eating too well the last few days either, so another non training day it is.

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