Training Archive: hkleafIn the 7 days ending 2008-07-06:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Jul 6 | ||
| Cycling (Road) 44:00 [2]10.6 mi (4:09 / mi) +174m 2:27 / km | |
| ahr:129 max:158 | ||
| 80F, clear, humid - Easy ride around the 'hood after dinner. 26.8 | ||
| Stretching warm up/down 10:00 [0] | |
Saturday Jul 5 | ||
| Running long (Road) 1:26:16 [2]11.1 mi (7:46 / mi) +177m 4:36 / km | |
| ahr:141 max:164 shoes: Nike Air Pegasus+ 2007 | ||
| 68F, partly cloudy, humid - Fall training group run from the Spot. I'd planned to run no more than 10mi, but was assigned to the longer route. As least the course was relatively flat, so 1mi extra was not a big deal. Started out in a nice big pack, then we got spread out after 2mi. Ran the rest mostly with Stephen. | ||
| Strength (Weights) 20:00 [3] | |
| After breakfast. Worked on the core, plus some arms/shoulders. | ||
| Cycling (Stationary) 45:00 [2]** 12.79 mi (3:30 / mi) | |
| Level 5, Random, 305c.
Easy spin on the recumbent while reading the JWOC men's middle qual map. I'm convinced my butt isn't made for recumbent seats. | ||
| Stretching warm up/down 15:00 [0] | |
| After the run, and then more after the bike. | ||
Friday Jul 4 | ||
| Note | |
| (rest day) | ||
| Rest day. | ||
Thursday Jul 3 | ||
| Cycling intervals (Stationary) 1:02:00 [3]18.25 mi (3:24 / mi) | |
| Level varied, Manual, 684c.
15min warmup, then 4x 4min intervals w/ 3min recovery, and cool down for the rest. HR on the interval portions hovered in the 170s, which is about a level 4 effort for me on the bike. It was definitely tiring work, but not to the point of exhaustion. | ||
| Swimming (Indoor) 21:44 [2]1.14 km (19:04 / km) | |
| A short easy swim (w/ buoy) to cool off and loosen things up a bit.
Did a 1000yd non stop, then 250yd at a harder effort. There were times when I felt I was moving through the water somewhat effortlessly. Hope it happens more often. Total = 1250yds. | ||
| Stretching warm up/down 10:00 [0] | |
| While watching Mary's bid at the US Olympics Trial on tv. She becomes the 2nd Olympian I've had the previlege to meet / talk to, I think. | ||
Wednesday Jul 2 | ||
| Cycling (Stationary) 1:02:00 [2]27.0 mi (2:18 / mi) | |
| Level 11, Alpine Pass, 641c. | ||
| Stretching warm up/down 10:00 [0] | |
Tuesday Jul 1 | ||
| Running (Road) 36:15 [2]4.35 mi (8:20 / mi) | |
| ahr:144 max:189 shoes: Brooks Glycerin 4 | ||
| 83F, sunny - Fall training group run from the Newport Levee. Tonight's menu was road intervals. Since the Blast is now history, we had a huge influx of people carrying over from that group, and thus a whole bunch of new faces I don't recognize. We ran over to the ~1mi loop around Longworth Hall / Bengals' practice field by way of Clay Wade Bailey, did 3 loops of intervals, and back via Mehring Way / Purple People Bridge. Kind of neat to run by GABP while a game is going on.
This is the warm up and cool down portion. 2.50mi out, 20:36 -- 143/189 (the high HR reading was over the CWB bridge portion, not sure why though as effort and pace didn't increase.) 1.85mi back, 15:39 -- 146/172 | ||
| Running intervals (Road) 21:49 [3]3.12 mi (7:00 / mi) | |
| ahr:159 max:189 shoes: Brooks Glycerin 4 | ||
| The interval portion. My legs were a bit tired still from the past 3 days' hard efforts, but luckily I only needed to lead the group with a 7:00/mi (on), 7:30/mi (off) pace. So that didn't tax my overworked legs too much. The challenge was actually hitting the right paces. We did a continuous 2min ON / 2min OFF interval that lasted a full 3 loops.
The first one started out way too fast. Then I adjusted. But most in my group were feeling springy enough to keep the faster pace. Only 4 stuck with me at our prescribed pace, which was more like 6:48/7:25. At least we were consistent and didn't slow down. Totaled 4 ONs and 3 OFFs. | ||
| Stretching warm up/down 5:00 [0] | |
Monday Jun 30 | ||
| Running warm up/down (Track) 11:07 [2]1.37 mi (8:06 / mi) | |
| ahr:129 max:151 shoes: Asics Gel-DS Trainer 13 | ||
| 74F, sunny, some wind - Summer All-Comers Meet at Withrow. Trying for the 800m and 2mi today. This was a brief warm up as the 200m dash was taking place. | ||
| Speed/Track race (800m) 2:30 [4]0.8 km (3:07 / km) | |
| ahr:166 max:182 shoes: Asics Gel-DS Trainer 13 | ||
| The 800m race. This was more like a threshold run, as I wanted to save my legs for the 2mi later. Just trying to run a steady pace @75s per lap.
1:15.29 -- 155/172 1:14.68 -- 178/182 --------------------------- 2:29.97 I placed 2nd in the slower heat, ~4s behind Kenji. | ||
| C • track meet 3 | ||
| Running warm up/down (Track) 8:38 [2]0.93 mi (9:16 / mi) | |
| ahr:146 max:150 shoes: Asics Gel-DS Trainer 13 | ||
| Jogging around after the 800m to stay loose, as the 4x100m relays were taking place. | ||
| Speed/Track race (3200m) 11:02 [5]3.2 km (3:27 / km) vdot: 57.0 | |
| ahr:187 max:199 shoes: Asics Gel-DS Trainer 13 | ||
| The organizers decided to do a 3200m instead of a true 2mi. Either way, I was hoping for ~11:00. My previous best, from years ago (95'), was a 10:37 3000m. So 11:00 seemed reasonable.
I started right on pace @1:22 after the 1st lap, but then laps 2-7 were all around the 1:24 range. It was pretty windy around the back stretch, so that may have slowed things down a bit. On the last lap, I picked up the pace and pushed it in, finishing a couple seconds over 11:00. Pretty happy with the effort, considering my calves were still a little sore from the weekend. Splits per lap, with HRavg / HRmax: 1:22.66 -- 163/180 1:23.92 -- 183/186 1:23.67 -- 187/189 1:24.74 -- 190/191 1:23.95 -- 192/193 1:24.53 -- 193/195 1:24.00 -- 193/195 1:15.30 -- 197/199 --------------------------- 11:02.77 I think I was 5th or 6th overall, with the 2 leaders coming in just under 10min. HR monitor was beeping in the last lap, but looking at the splits, I clearly didn't start out fast enough. I got in a comfortable groove and didn't push myself harder. | ||
| Running (Road) 21:08 [2]2.48 mi (8:31 / mi) | |
| ahr:153 max:167 shoes: Asics Gel-DS Trainer 13 | ||
| Cool down jog with John F. and Greg M. Bumped into Dan and Kerry Lee running by HP Square and chatted with them for a while before we went our separate ways. | ||
| Stretching warm up/down 5:00 [0] | |