Training Log Archive: BecksIn the 7 days ending Mar 1, 2015:
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Sunday Mar 1, 2015 #
3 PM
Tempo run 48:24 8.91 km (5:26 / km) +36m 5:20 / km
ahr:175 max:199 shoes: Integrators 5000
The Gip.is plan only has a long run every three weeks, which I think for me is probably going to work pretty well. So today was two long intervals or tempo. My HR monitor was clearly not functioning properly at the start as my HR was definitely not 190 for the first five minutes of the first interval. It eventually calmed down a bit. Managed to keep the HR in the right zone, not moving too fast. Glutes were tired. About an inch of fresh snow and it wasn't quite the perfect grip this time, a little slippy.
Saturday Feb 28, 2015 #
4 PM
Cross Fit 52:56
ahr:133 max:167
Oh my god so many burpees. Workout was 50 each of burpees, squats, sit ups, then 40, then 30, 20, 10. The 20 and 10 weren't so bad but the rest was hell. At least I don't have to anticipate it for the rest of the week now!
Running 25:02 4.49 km (5:34 / km) +41m 5:20 / km
ahr:174 max:188 shoes: Shiny red Sauconys
Easy run round the neighbourhood in trainers! Trainers feel so cushiony and nice! Spent the afternoon trying to clear some snow from functional parts of the garden and then snuck out just before dark. Happy I did because I thought I was going to bale for most of the day. Thighs were stiff from yesterday.
Hmm...HR high considering how it felt out there. Hmmm...guess it's been a tough few days.
Hmm...HR high considering how it felt out there. Hmmm...guess it's been a tough few days.
Friday Feb 27, 2015 #
4 PM
Cross Fit 49:52 5.86 km (8:31 / km) +32m 8:17 / km
ahr:145 max:187 shoes: Integrators 5000
Final Freeletics session of the week. 5 sets of 40 knee to chest high jumps, rest 1 minute, 400m, rest 1 minute. I thought I would never manage the jumps but they turned out to be okay. The canal trail was mostly perfectly packed snow with the odd slush section which was less good.
Stretching 7:08 0.1 km (1:13:32 / km)
ahr:101 max:127
Stretchy time to finish off a pretty different but good week.
Thursday Feb 26, 2015 #
Note
Hmm, which tasty seedlings shall I eat for second breakfast this morning?
9 AM
Tempo run 30:02 5.36 km (5:37 / km) +16m 5:32 / km
ahr:173 max:191 shoes: Integrators 5000
Today's plan was 4 sets of 3 minutes of tempo. The suggested pace is currently a bit slow, which meant it was perfect for the ice rink conditions. Integrators a necessity, but I miss the cushioning on bits of road that are actual road.
Cross Fit 36:08 2.5 km (14:27 / km) +12m 14:07 / km
ahr:148 max:188
Todays Freeletics started with a 2km run, but I forgot how short kilometres are and overcompensated on the way back from the shop. Then some endurance exercises. It was fun this morning once I got past the squat thrusts (which they call "sprawls.") They are shipping snow back out of our neighbourhood and regrowing Snow Fighter Terrace! It won't be as big as two years ago :)
Tuesday Feb 24, 2015 #
4 PM
Running 5:19 0.5 mi (10:38 / mi) +4m 10:22 / mi
ahr:134 max:154 shoes: Shiny red Sauconys
Start of the warm up. My watch was doing it's stupid no distance thing and I didn't realise.
Intervals 30:08 5.47 km (5:30 / km) +22m 5:24 / km
ahr:155 max:182 shoes: Shiny red Sauconys
Part two of living my life through other people's algorithms, using Gip.is to train for running. Have set it for a half marathon on the first day of the Six Day. This is the "first phase" of training. Shorter sessions than I would have planned, but more motivating than anything else in this weather.
7 PM
Cross Fit 39:52 1.05 km (37:56 / km)
ahr:112 max:154
Freeletics workout 3, interspersed with telling Rob how to make chicken pie. 3 rounds of 50 press ups, 20 sit ups, 50 squats. Pleased to make it through 150 press ups, it wasn't looking too good at 30. Chicken pie smells amazing.
Monday Feb 23, 2015 #
6 PM
Recovery 43:19 5.5 km (7:52 / km) +43m 7:35 / km
ahr:132 max:154 shoes: Integrators 5000
After yesterday's wonderful joy this was absolutely miserable. Ran most of the way home at recovery pace and the temperature was plummeting, the wind was really really cold...the worst I've been out in all winter by a long way. Felt very light headed by the time Rob pulled alongside me on his way home, and had to go and buy a Snickers. Now I feel sick. That was so rubbish. At least my legs got a windy ice bath...
C • snickers 11