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Training Log Archive: fluffy pants

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  running5 7:45:46 45.6(10:13) 73.39(6:21) 980
  spin and weights1 1:00:00
  tm + weights1 30:00 2.0(15:00) 3.22(9:19)
  Total7 9:15:46 47.6 76.61 980

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Saturday Nov 18, 2017 #

9 AM

running intervals (ladder drill) 2:00:22 [3] 12.4 mi (9:42 / mi) +139m 9:23 / mi
ahr:136 shoes: hoka clifton 4 2E

did 30 minute warm-up, 38 minute warm-down

10 mns at 9:05 pace
2 mn. rest
6 mns. at 8:35 pace
2 mn. rest
3 mns, at 7:20 pace
2 mn. rest
and then back up the ladder.
felt good. legs a little rubbbery during warm-down but i also did a lot of leg work yesterday

cadence 180

Friday Nov 17, 2017 #

7 AM

tm + weights 30:00 [3] 2.0 mi (15:00 / mi)
shoes: hoka clifton 4 2E

Treadmill for 30 minutes + weights

treadmill avg. 9% grade at 3.7 miles

felt fine

Thursday Nov 16, 2017 #

5 AM

running (streets of walpole) 45:00 [2] 4.3 mi (10:28 / mi)
shoes: hoka clifton 4 2E

easy , early morning run...no gps....treadmill tomorrow

Wednesday Nov 15, 2017 #

3 AM

running (6 miless + strides) 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes: speed goat - hoka

no gps.....felt good...starting to get cold.
striders felt really good

Tuesday Nov 14, 2017 #

5 AM

spin and weights 1:00:00 [2]

felt fine

Monday Nov 13, 2017 #

8 AM

running long (hale woods) 2:00:03 [3] 12.2 mi (9:50 / mi) +429m 8:52 / mi
ahr:135 shoes: brooks caldera red

cadence 177

felt good...overcast....

Sunday Nov 12, 2017 #

12 PM

running 2:00:21 [2] 10.7 mi (11:15 / mi) +412m 10:03 / mi
ahr:143 shoes: brooks caldera red

ran in woods....felt good....getting a cold.
ran easy and power hiked the hills.
footing is very problematic.

cadence 169

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