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Training Log Archive: fluffy pants

In the 7 days ending Sep 9:

activity # timemileskm+m
  running5 5:55:46 34.66(10:16) 55.78(6:23) 1417
  spin + tm1 1:30:00 2.0(45:00) 3.22(27:58)
  Total6 7:25:46 36.66(12:10) 59.0(7:33) 1417

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Saturday Sep 9 #

9 AM

running hills (hills - woods) 1:00:02 [3] *** 5.9 mi (10:11 / mi) +397m 8:25 / mi
ahr:143 max:156 shoes: brooks caldera

felt good....beautiful weather

cadence 176

Friday Sep 8 #

5 AM

running (55 minutes with 4x15 secs) 55:00 [2] 5.9 mi (9:19 / mi) +171m 8:33 / mi
ahr:126 max:149 shoes: hoka clifton 4 2E

relaxed run with pick ups for 15 seconds. felt just fine.

cadence 182

Thursday Sep 7 #

5 AM

running tempo (1 hr. 9:15 pace goal) 1:00:17 [3] * 6.6 mi (9:08 / mi) +138m 8:35 / mi
ahr:153 max:159 shoes: hoka clifton 4 2E

did not run yesterday...

5 minute warm up and 5 minute warm down

9:03 average

tried to stay around 9:15/mile but went a bit faster. felt comfortable.
splits: 9:55, 8:58,53,43,54,49,9:13

cadence: 183

Tuesday Sep 5 #

6 AM

spin + tm (treadmill aand spin) 1:30:00 [2] 2.0 mi (45:00 / mi)

went spinning and followed it with tm workout.

5 mn. wu
20 mns. at 10% incline at 3.5 mile pace
5mn. wd

no problem. felt good

Monday Sep 4 #

9 AM

running long (woods and trails) 2:30:27 [3] *** 14.3 mi (10:31 / mi) +711m 9:07 / mi
ahr:136 max:182 shoes: brooks caldera

felt good....nice weather...61 at start, 76 at finish. no wind...dover woods - roots, rocks, rolling

splits: 10:48,42,35,40,56,22,48,03,00,20,56,26,11:06,9:43

cadence: 175

drank 2 liters of tailwind, green tea mix + 3 salt tablets

Sunday Sep 3 #

10 AM

running warm up/down (treadmill 30 minutes) 30:00 [1] 1.96 mi (15:18 / mi)


5 minute warm up
20 minutes at 8% incline at 3.5 mile pace
5 minute warm down

did biceps, triceps and chest
easy day

feel fine after yesterday's 2 hour run

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