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Training Log Archive: Danny Riley

In the 7 days ending Feb 8:

activity # timemileskm+m
  Run12 6:06:58 43.36(8:28) 69.79(5:16) 452
  Upper Body Workout2 18:00
  Total13 6:24:58 43.36 69.79 452

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Thursday Feb 6 #

3 PM

Run warm up/down (Warm Up) 5:00 [2] 0.6 mi (8:20 / mi) +34m 7:05 / mi
shoes: Under Armour HOVR Sonic 2

4 PM

Run long (Half-Marathon) 1:34:31 intensity: (1:00:00 @3) + (30:31 @4) + (4:00 @5) 13.23 mi (7:09 / mi) +158m 6:53 / mi
shoes: Under Armour HOVR Sonic 2

Ran a half marathon as promised. I didn't run race pace, maybe about 90% of race pace effort. It was the "Skunk Cabbage" course. Kind of hilly but not really. Raining for the first third or so of the run. That combination resulted in some awesome foggy hills surrounding the run, which was a great distraction. Rewarding to see how much I've grown in the last two years. I ran the Chicagoland half marathon at 7:33 pace and that was full out, now 7:10 pace is just training, feels good!

Used this little thing shoved in my pocket so I wouldn't get lost:



strava.com/activities/3078052987
5 PM

Run warm up/down (Cool Down) 5:00 [2] 0.6 mi (8:20 / mi)
shoes: Under Armour HOVR Sonic 2

7 PM

Run warm up/down (Warm Up) 10:00 [3] 1.2 mi (8:20 / mi) +20m 7:55 / mi
shoes: Under Armour HOVR Sonic 2

8 PM

Run intervals 25:00 [5] 3.15 mi (7:56 / mi)
shoes: Under Armour HOVR Sonic 2

Intervals with the CRC. Indoor 200m track, ~82s per 400m with ~2:30 of rest for 400m. Either did 6 or 7 sets of those. Lost count. Long day. Tired. Why waste time say lot word when few word do trick.

Run warm up/down (Cool Down) 4:00 [3] 0.5 mi (8:00 / mi)
shoes: Under Armour HOVR Sonic 2

Wednesday Feb 5 #

Note
(rest day)

Surprisingly little time to run today. Will run a half marathon tomorrow.

Tuesday Feb 4 #

4 PM

Run long 42:37 [4] 6.0 mi (7:06 / mi) +91m 6:47 / mi
ahr:180 max:197 shoes: Under Armour HOVR Sonic 2

Same run as yesterday. Ran with a dude named Hudson this time, who actually led me to run a lot quicker than I thought I could at this stage. We actually were going to run a different route but it was just too icy + muddy to continue. A lot icier this time around, we were slipping quite a bit on the trail sections. I'm turning off heart rate reading for the rest of my runs with this watch, it's just not accurate.

strava.com/activities/3072225658

Run warm up/down (Warm Up) 5:00 [2] 0.6 mi (8:20 / mi) +34m 7:05 / mi
shoes: Under Armour HOVR Sonic 2

5 PM

Run (Cool Down) 5:00 [2] 0.6 mi (8:20 / mi)
shoes: Under Armour HOVR Sonic 2

7 PM

Run warm up/down (Warm Up) 15:00 [2] 1.0 mi (15:00 / mi) +24m 13:58 / mi
shoes: Under Armour HOVR Sonic 2

Run intervals 50:00 [4] 8.5 km (5:53 / km)
shoes: Under Armour HOVR Sonic 2

Inside track, 6 sets of 3:45/km for 1km with ~2:00 of rest between sets (~250m) with the CTFC.
8 PM

Run warm up/down (Cool Down) 5:00 [2] 0.5 km (10:00 / km)
shoes: Under Armour HOVR Sonic 2

Upper Body Workout (Abs) 8:00 intensity: (3:00 @4) + (5:00 @5)

Abs circle post-workout. Yeah they still suck at push-ups.

Monday Feb 3 #

3 PM

Run long 45:50 intensity: (37:50 @3) + (8:00 @4) 5.94 mi (7:43 / mi) +91m 7:22 / mi
ahr:181 max:199 shoes: Under Armour HOVR Sonic 2

Yeah HRM definitely not accurate, gotta love the wrist sensors. First run with the Cornell Running Club, super cool route! Maybe some good orienteering maps to be found around where we ran...

Super slushy. Felt like someone spilled the world's largest Slurpee all over the paths we ran on. Legs probably moved twice the actual distance we ran.

strava.com/activities/3069218427
4 PM

Run warm up/down (Cool Down) 5:00 [2] 0.6 mi (8:20 / mi)
shoes: Under Armour HOVR Sonic 2

7 PM

Run intervals 30:00 intensity: (5:00 @3) + (5:00 @4) + (20:00 @5) 2.0 mi (15:00 / mi)
shoes: Under Armour HOVR Sonic 2

First time running with the Cornell Track and Field Club. Did 4 sets of 200-400-200's at 70s/400m with 30s rest between each stint of the leg and ~4min rest between each set. Intense, especially after running earlier. Felt good though. On the last set drifted a bit more towards 75s/400m but hey, whatdaya gonna do.

Run warm up/down (Warm Up) 10:00 intensity: (5:00 @2) + (5:00 @3) 1.0 mi (10:00 / mi)
shoes: Under Armour HOVR Sonic 2

Run warm up/down (Cool Down) 10:00 [1] 0.75 mi (13:20 / mi)
shoes: Under Armour HOVR Sonic 2

8 PM

Upper Body Workout (Abs) 10:00 [3]

Abs circle with a few push-ups thrown in there with the Track and Field Club. Man, these guys suck at push-ups.

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