Training Log Archive: verticalwandererIn the 1 days ending Jan 29, 2016:
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Friday Jan 29, 2016 #
4 PM
Run 27:00 [4] 3.1 mi (8:43 / mi)
shoes: Old Asics
Run club 5k
Run 4: 3 mile easy run, relaxed, practice “good form running”. This can be 2.50 or 2.75 if you’re feeling a little fatigued – no worries at all.
Found out that GPS data is thrown off by the tunnel. GPS measured 3.4 miles and when I zoomed in on the map it showed a big "X" where the tunnel is...
Splits according to GPS:
Mile 1: 8:06
Mile 2: 8:04
Mile 3: 7:36
Felt good...was nice to run in an "event" like this for some extra motivation.
Run 4: 3 mile easy run, relaxed, practice “good form running”. This can be 2.50 or 2.75 if you’re feeling a little fatigued – no worries at all.
Found out that GPS data is thrown off by the tunnel. GPS measured 3.4 miles and when I zoomed in on the map it showed a big "X" where the tunnel is...
Splits according to GPS:
Mile 1: 8:06
Mile 2: 8:04
Mile 3: 7:36
Felt good...was nice to run in an "event" like this for some extra motivation.
8 PM
Walk 1:07:00 [3] 4.19 mi (15:59 / mi)
shoes: Old Asics
RX:
Run 3: Hill (incline) treadmill walk. 5 min walk warm up flat. Re-set treadmill, start walking comfortably, and begin to increase incline until you are at 10%. Hold incline and play with pace, but don’t look at the info, cover it with a shirt or towel. I want you to feel the walk, not look at the numbers. Get to medium effort, not out of breath hard, but comfortably hard. When you feel you’ve reached that pace, look at pace, and go for minimum of 20 min. Let me know what that pace ends up being. Cool off 5 min. flat.
Actual:
walked 5 min (.25miles)
cleared treadmill
set to 3.5, and added 1% per min for 10 min
covered display
added speed until comfortable
ended up at 4.0 for most of walk (bounced up and down in speed a little)
walked 56min22sec 3.69 miles (until DFAC was about to close)
cleared and walked 5 min flat (.25 miles)
felt really good....was a great idea to cover the display...made the workout feel a lot shorter since I wasn't watching the time or miles drag by...
Run 3: Hill (incline) treadmill walk. 5 min walk warm up flat. Re-set treadmill, start walking comfortably, and begin to increase incline until you are at 10%. Hold incline and play with pace, but don’t look at the info, cover it with a shirt or towel. I want you to feel the walk, not look at the numbers. Get to medium effort, not out of breath hard, but comfortably hard. When you feel you’ve reached that pace, look at pace, and go for minimum of 20 min. Let me know what that pace ends up being. Cool off 5 min. flat.
Actual:
walked 5 min (.25miles)
cleared treadmill
set to 3.5, and added 1% per min for 10 min
covered display
added speed until comfortable
ended up at 4.0 for most of walk (bounced up and down in speed a little)
walked 56min22sec 3.69 miles (until DFAC was about to close)
cleared and walked 5 min flat (.25 miles)
felt really good....was a great idea to cover the display...made the workout feel a lot shorter since I wasn't watching the time or miles drag by...