Training Log Archive: billhIn the 7 days ending Jun 4, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Jun 4, 2017 #
8 AM
E 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Hoka Clifton
walk jog to and from Moss plus some drills
R 40:00 [4] 2.5 mi (16:00 / mi)
shoes: Hoka Clifton
JD Q Phase 3 workout (3/4 prescribed)
6x400m (400 jog): 1:39, 1:37, 1:32, 1:34, 1:34, 1:29
felt pretty good, only felt nauseous the last 100m of the last rep. :) wondering if I can sustain a 1:30 for a full mile, downhill. hmmmm, not likely at this point.
6x400m (400 jog): 1:39, 1:37, 1:32, 1:34, 1:34, 1:29
felt pretty good, only felt nauseous the last 100m of the last rep. :) wondering if I can sustain a 1:30 for a full mile, downhill. hmmmm, not likely at this point.
Saturday Jun 3, 2017 #
2 PM
Strength 1:00:00 [2]
PN FB 3, Phase 5, weird sets in a 3/4/5 rep pattern for one set with breathing inbetween the 3-4 and 4-5 reps, so can use more weight. took forever but felt great.
10 PM
Note
JD calls for an 8x400R tomorrow, gaaah, Phase 3 is killing me. Rudy, you up for a workout tomorrow morning at Moss? Say 8:00am.
Friday Jun 2, 2017 #
7 AM
Cycling 25:00 [1]
bike to Moss, bike to Metro
E 25:00 [1] 0.75 mi (33:20 / mi)
shoes: Hoka Clifton
warmup at Moss, plus the 10E inbetwen the H and R workouts
8 AM
H 18:00 [5] 2.25 mi (8:00 / mi)
shoes: Hoka Clifton
JD Phase 3 H workout where H stands for "Hard" and it lived up to its expectation, hard because of the short rest, basically 2 on, 1 off for 6 reps, then 10E, then 3x200.
not feeling great today so good to have Rudy as a training partner out in front of me to set to pace and keep time; the second minute of each H interval was pretty tough but good for me.
6x 2 minute H, 1 min recovery
10E
3x 200m: 39, 41, 39
not feeling great today so good to have Rudy as a training partner out in front of me to set to pace and keep time; the second minute of each H interval was pretty tough but good for me.
6x 2 minute H, 1 min recovery
10E
3x 200m: 39, 41, 39
R 9:00 [4] 0.4 mi (22:29 / mi)
shoes: Hoka Clifton
the 3x200 R portion of the workout
6 PM
Cycling 50:00 [1]
bike home
Thursday Jun 1, 2017 #
7 AM
Walk/Run 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Hoka Challenger ATR (orange)
to Metro via the max parks and green space . . .
Wednesday May 31, 2017 #
8 AM
E 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Hoka Challenger ATR (purple)
shakeout run
6 PM
Strength 45:00 [3]
abbreviated SMTC plyo on my own because going to FOM on Thu . . . difficult to get motivated without the group.
Monday May 29, 2017 #
8 AM
Note
senior games 1500m pics and spectating, cheering on Rudy in the 1500m . . . great run for a gold in his age group, second overall to 5:15 Kurt G, who trained on 50 miles . . . per year! and only 15M in the last week, due to an injury. Great run by Rudy, who then went on to pace me in my JD workout at Moss.
10 AM
E 12:00 [1] 0.75 mi (16:00 / mi)
shoes: Hoka Clifton
warmup at Moss
R 50:00 [4] 4.0 mi (12:30 / mi)
shoes: Hoka Clifton
JD R workout, Phase 3, paced by Rudy after he did his "fast workout" for the senior games so this was bonus work for him and he paced me just right to push me but not too much, perfect training partner, hope we can train together again. I was able to complete the entire R workout, instead of 3/4 as planned.
4x600: 2:39, 2:33, 2:34, 2:28 (5R)
4x200: 41, 43, 41, 36 (2.5R)
4x600: 2:39, 2:33, 2:34, 2:28 (5R)
4x200: 41, 43, 41, 36 (2.5R)
11 AM
E 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Hoka Clifton
cooldown