Training Log Archive: DorisIn the 7 days ending Dec 24, 2016:
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Saturday Dec 24, 2016 #
Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@ Rockville swim
4 miles easy - treadmill between 10:00 - 10:30
cold rain outside.
4 miles easy - treadmill between 10:00 - 10:30
cold rain outside.
Friday Dec 23, 2016 #
Strength 1:00:00 [3]
@ Rockville Swim
Plank 4 x 30 sec x 30 lb
Pushup 21
Bench 55x12 11
Mil 35x12 12
Quad 105x12 15
Ham 100x5? 8
Pull 35x12 12
Dip 30x12 14
Swing 35x15 15
jump rope!
Plank 4 x 30 sec x 30 lb
Pushup 21
Bench 55x12 11
Mil 35x12 12
Quad 105x12 15
Ham 100x5? 8
Pull 35x12 12
Dip 30x12 14
Swing 35x15 15
jump rope!
Thursday Dec 22, 2016 #
9 AM
Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@ King Farm loop
5 miles easy
5 miles easy
Wednesday Dec 21, 2016 #
9 AM
Strength 1:00:00 [3]
@ Rockville swim
Plank 4 x 30 sec x 25 lbs
Push up 20
Pull 40x12 15
Dip 30x12 14
Quad 105x12 14
Ham 95x12 15
Bench 55x12 12
Mil 35x12 9
Swing 35x15 15
jump rope!
Saw Jo who encouraged me to come back to the quilting group.
Plank 4 x 30 sec x 25 lbs
Push up 20
Pull 40x12 15
Dip 30x12 14
Quad 105x12 14
Ham 95x12 15
Bench 55x12 12
Mil 35x12 9
Swing 35x15 15
jump rope!
Saw Jo who encouraged me to come back to the quilting group.
Tuesday Dec 20, 2016 #
11 AM
Running intervals 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: Brooks Ghost 8
@ Rockville swim
Treadmill workout - 4x800 @ 3:40
Actual paces:
7:41
7:35 / 7:30 (1st / 2nd 400s)
7:24 / 7:19
7:19 / 7:13, last 100m 6:58
1 w/u, 1 w/d
prob could have done the first 2 closer to 3:40. takes a little while to get going.
Treadmill workout - 4x800 @ 3:40
Actual paces:
7:41
7:35 / 7:30 (1st / 2nd 400s)
7:24 / 7:19
7:19 / 7:13, last 100m 6:58
1 w/u, 1 w/d
prob could have done the first 2 closer to 3:40. takes a little while to get going.
Monday Dec 19, 2016 #
Note
(rest day)
Sunday Dec 18, 2016 #
8 AM
Running long 1:10:00 [3] 7.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@ Wootton loop
workout 6-7 @ 9 min
actual: 1 mile w/u 6 miles a little slower than 9 min b/c of hills. Tried to press a little up the hills and cruise during the downhills/flats. Misjudged effort by the time I got to the biggest hill on the penutimate mile, I had to stop a bunch.
workout 6-7 @ 9 min
actual: 1 mile w/u 6 miles a little slower than 9 min b/c of hills. Tried to press a little up the hills and cruise during the downhills/flats. Misjudged effort by the time I got to the biggest hill on the penutimate mile, I had to stop a bunch.