Training Log Archive: verticalwandererIn the 7 days ending Feb 12, 2017:
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Sunday Feb 12, 2017 #
Hockey 2:00:00 [3]
Saturday Feb 11, 2017 #
Run (Sonian Forest) 1:17:58 [3] 7.71 mi (10:07 / mi)
shoes: Superior 2.5 (Red)
Run 2: 60:00 - 75:00 Trail Fartlek workout:
a. Run on rolling trails with the majority at Easy Effort (your pace will vary a lot depending on the terrain). Run easy for the first 5:00 - 10:00 depending on what your total available time is.
b. For the middle 30:00 - 45:00, pick landmarks and run harder to that spot.
c. I suggest keeping the surges between 30 seconds and 2 minutes running some on flat sections, some on uphill, and some on downhill. Really think about your form on the downhills - you shouldn’t be braking except on very steep/loose downhill sections.
d. Run at least the final 5:00 - 10:00 easy with no surges.
Ran as Rx, but felt heavy and weak through the whole run....never really hit a groove.
a. Run on rolling trails with the majority at Easy Effort (your pace will vary a lot depending on the terrain). Run easy for the first 5:00 - 10:00 depending on what your total available time is.
b. For the middle 30:00 - 45:00, pick landmarks and run harder to that spot.
c. I suggest keeping the surges between 30 seconds and 2 minutes running some on flat sections, some on uphill, and some on downhill. Really think about your form on the downhills - you shouldn’t be braking except on very steep/loose downhill sections.
d. Run at least the final 5:00 - 10:00 easy with no surges.
Ran as Rx, but felt heavy and weak through the whole run....never really hit a groove.
Friday Feb 10, 2017 #
Hockey 1:30:00 [3]
Tuesday Feb 7, 2017 #
Run (TM) 55:00 [3] 8.98 km (6:07 / km)
shoes: Altra Lone Peak 3.0
Run 3: 55:00 comfortably hard run on any type of course, followed by 4 x :15 flat strides.
It was cold and rainy, so I did this one inside on the TM. I started at an easy pace and upped the speed .1 KPH every minute until failure (12.8 KPH) then backed it down to a comfortable pace for the remaining 10 min or so.
It was cold and rainy, so I did this one inside on the TM. I started at an easy pace and upped the speed .1 KPH every minute until failure (12.8 KPH) then backed it down to a comfortable pace for the remaining 10 min or so.