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Training Log Archive: fiume28

In the 31 days ending Dec 31, 2014:

activity

time

miles

+ft

Running

17:30:07

86.19

138.71

Walking

2:05:00

7.59

(16:28)

12.22

(10:14)

Foam Rolling

25:00

Strength/Core

10:00

Total

20:10:07

93.78

150.93

3:00

0:00

» now

Friday Dec 26, 2014 #

4 PM

Running 54:00 [3]
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #3: 1:00 hill repeats. There wasn't a number in the workout so I decided to do 6 of them. Probably too few??

Wednesday Dec 24, 2014 #

Running 1:00:00 [3]
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #2: Intervals on beach path.

Tuesday Dec 23, 2014 #

Running 30:00 [3]

RUN #4: Easy trail run in Red Rock. Was near a lot of rock climbers and kept getting in their way. Oops!

Sunday Dec 21, 2014 #

Running 2:00:00 [3] 12.7 mi (9:27 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #1: Long run with 1:30:00 at faster sustained pace.

Saturday Dec 20, 2014 #

3 PM

Running 45:00 [3] 4.25 mi (10:35 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #4: Easy run with the dog through neighborhood. Tons of rain pushed long run to Sunday.

Thursday Dec 18, 2014 #

5 AM

Running 45:00 [3] 4.58 mi (9:50 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #3: W/U at 9:49 pace for 5:00 then increase incline 1% every 2:00 until 6% incline for 2:00 completed. 2:00 at flat for RI then did same progression up to 6% again. After final 2:00 RI on flat, went up only to 5% for third progression. I felt like the lactic acid was building up quickly in my legs as I did this. Just didn't feel like I had it all there. Walked my cool down- will add it separately.

Walking 5:00 [3] 0.34 mi (14:43 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

Cool down.

Wednesday Dec 17, 2014 #

5 AM

Running 50:01 [3] 5.18 mi (9:39 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #2: W/U 5:00 @ 10:00pace (6.0mph) and another 5:00 at 9:49 pace (6.1mph). Ladder workout: 1 x 8:00 @ 6.2mph (9:31 pace), 2:00 RI @ 9:49 pace, 1 x 6:00 @ 6.3mph (9:22 pace), 2:00 RI @ 9:49, 1 x 4:00 @ 6.5mph (9:05 pace), 2:00 RI @ 9:49, 1 x 2:00 @ 6.7mph (8:57 pace). Felt pretty good. Adductors are tight and pulling on knees- results of not rolling enough! :(

Tuesday Dec 16, 2014 #

6 PM

Walking 30:00 [3] 2.0 mi (15:00 / mi)

WALK #5: Might try to squeeze in a second harder one.

Monday Dec 15, 2014 #

4 PM

Running 1:06:00 [3] 5.75 mi (11:29 / mi)

RUN #4: Easy trail run- it was fun and I felt good after a day's rest!

Saturday Dec 13, 2014 #

Walking 1:00:00 [3] 3.35 mi (17:55 / mi)
shoes: Brooks Cascadia 8 (Green)

RUN #1: Lame hour 3…but at least time on my feet?

9 AM

Running 2:00:00 [3] 11.0 mi (10:55 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #1: First hour easy on gravel/pine trail, second hour hill fartleks. Felt really tired and unmotivated-opted for the last hour to hike/walk. Did put a good effort into the hills on the second hour though.

Friday Dec 12, 2014 #

5 AM

Running 1:00:06 [3] 6.37 mi (9:26 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #2: 10:00 W/U at 6.0mph (10:00 pace), 2:00 @ easy pace (10:00 pace) with 1:00 @ 5k (guessed 7:24, 8.2 mph) for 40:00, 10:00 C/D @ 9:49 pace (6.1mph). It made the time go quickly- good volume of work! Need to roll inner and outer thighs- feels tight and sore on my knees which is usually a good indicator.

Thursday Dec 11, 2014 #

6 AM

Walking 30:00 [3] 1.9 mi (15:47 / mi)

WALK #5: Varied incline 8-9% on TM.

Wednesday Dec 10, 2014 #

Foam Rolling 10:00 [3]

Calves & inner thighs.

5 AM

Running 50:00 [3] 5.08 mi (9:51 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #3: 15:00 W/U @ 10:00 pace (6 mph), 24:00 of 1 min on 9:40 pace (6.2mph)/8% incline, and 1 min "off" flat @ same pace. I noticed I wasn't able to recover as much by the 5th "off" minute. Tough! Cut the C/D to 11 min at 9:50 pace.

Tuesday Dec 9, 2014 #

6 AM

Foam Rolling 10:00 [3]

10 AM

Strength/Core 10:00 [3]

Monday Dec 8, 2014 #

5 AM

Running 2:30:00 [3] 12.5 mi (12:00 / mi)

RUN #1: Didn't quite get in 3 hours but good long run before work this morning. Started on TM until a little safer time outside then took to the trails.

Sunday Dec 7, 2014 #

Note
(rest day)

Not exactly a rest day- raked and cleaned 0.5 acre of leaves and hauled in wheelbarrow for 6+ hours.

Saturday Dec 6, 2014 #

Note
(rest day)

Work.

Friday Dec 5, 2014 #

6 PM

Running 45:00 [3] 4.25 mi (10:35 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #4: Had to do easy run before day of work on Saturday so not exactly recovery. Still, easy Friday evening runs with dog are kind of fun (although socially lame…).

Thursday Dec 4, 2014 #

5 AM

Running 1:05:00 [3] 6.93 mi (9:23 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #2: I cheated by a few minutes to not get the treadmill in the cool down mode and messing up my paces as it decreased sppeed(and it was somehow easier for my head). 5 min W/U @ 10:00 pace (6.0mph), 28 minutes @ 4%/9:49 pace (6.1mph), 27 minutes @ flat/8:49 pace (6.8mph), 5 min C/D @ 10:00 pace.

Tuesday Dec 2, 2014 #

5 AM

Running 45:00 [3] 4.6 mi (9:47 / mi)
shoes: Mizuno Wave Rider 17 (Coral/Ye

RUN #3: On TM, easy pace. Good to get back in groove.

Monday Dec 1, 2014 #

6 PM

Running 45:00 [3] 3.0 mi (15:00 / mi)
shoes: Brooks Cascadia 8 (Green)

WALK 5: Evening, moderately flat.

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