Training Log Archive: DorisIn the 7 days ending Nov 7, 2016:
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Monday Nov 7, 2016 #
Note
(rest day)
Sunday Nov 6, 2016 #
Event: QOC Great Falls
Running long 1:06:29 [3] 7.0 mi (9:30 / mi)
shoes: Brooks Ghost 8
@ Great Falls
Long run - workout 6 @ 9 min pace
Completely under slept this morning. A beautiful day though. A smidge harder than easy.
10:02
9:30
9:36
9:26
9:01
9:31
9:16
Long run - workout 6 @ 9 min pace
Completely under slept this morning. A beautiful day though. A smidge harder than easy.
10:02
9:30
9:36
9:26
9:01
9:31
9:16
Orienteering 43:18 [3] 2.38 mi (18:12 / mi)
shoes: Brooks Ghost 8
Ha ha, OK, I tried the intermediate course. I found the first one, no problem. Got lost on the 2nd one. I lost the legend, I suppose I need to understand how to read the map more carefully and learn the symbols. Realized that if I was to continue at the rate I was going, I would be leaving the kids alone too long at home. It was enough to navigate back to the start.
Will try again next time.
Will try again next time.
Saturday Nov 5, 2016 #
12 PM
Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Brooks Ghost 8
@ Gude loop past Senior Center and College Gardens
4 miles easy.
back a little sore at the beginning, right Achilles a little sore at the end. weary & slow - it's been a long week. beautiful day though.
4 miles easy.
back a little sore at the beginning, right Achilles a little sore at the end. weary & slow - it's been a long week. beautiful day though.
Friday Nov 4, 2016 #
11 AM
Strength 1:00:00 [4]
@Rockville Swim
If I reach 15 reps on the 2nd on Wed, I did 15 reps again, but slow negatives on the last 3 of the 2nd set.
Warm up
Planks 4 x 30 sec x 10 lbs
Pushup 15
Swing 40x 10 10
These to failure
Mil 30x12 12
Pull 45x12 14
Dep 40x12 13
These slow neg last 3 on 2nd set
Bench 50x12 12 (whoops. couldn't replicate 15)
Quad 80x12 15
Ham 65x12 15
If I reach 15 reps on the 2nd on Wed, I did 15 reps again, but slow negatives on the last 3 of the 2nd set.
Warm up
Planks 4 x 30 sec x 10 lbs
Pushup 15
Swing 40x 10 10
These to failure
Mil 30x12 12
Pull 45x12 14
Dep 40x12 13
These slow neg last 3 on 2nd set
Bench 50x12 12 (whoops. couldn't replicate 15)
Quad 80x12 15
Ham 65x12 15
Thursday Nov 3, 2016 #
11 AM
Running 1:00:00 [3] 5.0 mi (12:00 / mi)
slept:4.5 shoes: Brooks Ghost 8
Underslept. King farm loop. Really easy.
5 miles slow.
Warm & humid.
5 miles slow.
Warm & humid.
Wednesday Nov 2, 2016 #
11 AM
Strength 1:00:00 [4]
@ Rockville Swim Center
Looked at last week's weights. Anything up to 15 reps on 2nd set, increased weight. All to failure (or to 15):
Warm up, push ups 15, plank 4x30secx10lbs
Bench 50x12 15
Mil 30x12 10
Quad 80x12 15
Ham 65x12 15
Swing 40x12 15
Pull 45x12 13
Dip 40x12 11
Jump rope 5 min
Looked at last week's weights. Anything up to 15 reps on 2nd set, increased weight. All to failure (or to 15):
Warm up, push ups 15, plank 4x30secx10lbs
Bench 50x12 15
Mil 30x12 10
Quad 80x12 15
Ham 65x12 15
Swing 40x12 15
Pull 45x12 13
Dip 40x12 11
Jump rope 5 min
Tuesday Nov 1, 2016 #
12 PM
Running intervals 50:00 [4] 3.5 mi (14:17 / mi)
shoes: Asics Gel Hyperspeed 6
@Rockville Swim Center.
Probably should have done this on the track, but today I just wanted the treadmill to do the work.
Workout 4x800 @ 3:40
Actual:
1 mile w/u
halfs at the following paces:
7:35
7:30
7:24
7:19
left bunion achy a little.
Probably should have done this on the track, but today I just wanted the treadmill to do the work.
Workout 4x800 @ 3:40
Actual:
1 mile w/u
halfs at the following paces:
7:35
7:30
7:24
7:19
left bunion achy a little.