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Training Log Archive: schristoph

In the 7 days ending Sep 7, 2017:

activity

time

miles

running

7:43:08

54.2

(8:33)

87.23

(5:19)

conditioning

1:10:00

Total

8:53:08

54.2

87.23

1:41

0:00

» now

Thursday Sep 7, 2017 #

running warm up/down 19:48 [2] 3.63 km (5:27 / km)
shoes: Asics excite4 3

running 30:00 [4] 6.3 km (4:46 / km)
shoes: Asics excite4 3

2 sets of 3x800s on the upper fields at 5k pace (whatever that is) with half rest and 5 min between sets. I chose 19:40 ish because I feel I can run at or hopefully below there, so 3:05-3:10 splits. Actual: 3:00, 3:08, 3:11, 3:08, 3:09, 3:05
I felt really good during this workout! Stomach started acting weird during the last one but compared to what it's been in the past, completely manageable. Started feeling tired in the second set but it wasn't hard to push myself to keep going. Hopefully I can stay under 3:08s consistently next time.

C • slay 3

running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics excite4 3

Chill cooldown with Coach, getting mileage/discussing team stuff.

conditioning 12:00 [3]

4x routine: 10 lunges, 10 pushups, 20 crunches, 10 squats, 10 tricep dips. Easy but effective

conditioning (knee strengthening) 10:00 [1]

Wednesday Sep 6, 2017 #

conditioning 40:00 [2]

Squats (4x5, 95lb), bench press (4x5, 55lb), pull ups (4x5, -40lb), core, 2x5 dumbell press on exercise ball

running 55:00 [2] 10.0 km (5:30 / km)
shoes: Asics excite4 3

Sunday run by ma'self :|

Note

Meet today got cancelled due to poor air quality. Which sucks because today was better than yesterday. It is pretty bad though--both this and yesterday morning I've gone out to ash on the top of my car and drifting down through the air. Plus super hazy skies, an orange sun and moon, and general grayness despite no clouds. Ick.

Note

As for mileage--I already knew it was going to be lower this week because of the [cancelled] meet and SART, but the fires are making it worse. But what are you gonna do about it

Tuesday Sep 5, 2017 #

8 PM

running 39:50 [3] 7.3 km (5:27 / km)
shoes: Asics excite4 3

Practice today consisted of uniforms, coach talking for an HOUR, waiting for the athletic director, and the AD talking for an HOUR. Then the people who hadn't already run in the morning (most everyone; I couldn't because I was helping freshmen at orientation, who were ungrateful, immature, whiny, and overall unpleasant) decided to leave, partly because it was late, but partly because of the smoke. Decided to wait till it cooled down a bit. Meet tomorrow so easy run, also didn't want to breathe in smoke for too far

Monday Sep 4, 2017 #

running (trail tempo) 1:11:30 [3] 13.2 km (5:25 / km)
shoes: Asics excite4 3

easy trail tempo at Maple Hills- we found a half mile stretch and tempoed it twice, tried another stretch that ended after a minute, then did 3 3-minute tempos. Pretty slow tempo the whole time

Sunday Sep 3, 2017 #

running 1:00:00 [2] 11.4 km (5:16 / km)
shoes: Asics excite4 2

Slow Sunday run. I felt kinda tired and dead yesterday, but really tired and dead today.

Saturday Sep 2, 2017 #

running 1:29:00 [3] 16.8 km (5:18 / km)
shoes: Asics excite4 3

Long Slow Run

conditioning 8:00 [3]

Squats, pushups, lunges, tricep dips, crunches

Friday Sep 1, 2017 #

running tempo 1:08:00 [4] 13.6 km (5:00 / km)
shoes: Asics excite4 3

So apparently my watch is really off because I was almost an entire k behind what the run actually is...

Lake Boren, tempoing on all the gravel/trail parts. First few intervals were around 6min/mi pace but went to 7:15ish towards the end... that being said the last two splits were in the woods, which are windy and probably where my watch got off, so maybe (hopefully) I was going faster than 7 min pace... idk

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