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Training Log Archive: Gar

In the 7 days ending Apr 14:

activity # timemileskm+ft
  Run8 7:45:00 56.6(8:13) 91.09(5:06)
  Stength1 1:00:00
  Bike1 40:00
  Swim1 20:00 0.75(26:49) 1.2(16:40)
  Total11 9:45:00 57.35 92.29
averages - sleep:7.7 weight:9lbs

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Sunday Apr 14 #

7 AM

Run 16:00 [3] 1.6 mi (10:00 / mi)
slept:5.0 shoes: Grey Pegasus 35

Running late and squeezed in a small jog from work. Never loosened up.
12 PM

Bike 40:00 [3]

Easy spin. Back still a bit stiff.

Best stride lunge routine, roll and stretch through out the day to loosen up.

Saturday Apr 13 #

10 AM

Run 1:17:00 [3] 10.0 mi (7:42 / mi)
slept:8.5 shoes: Grey Pegasus 35

Workout on the hospital loop

15 min WU, 6min @ Tempo, 2min jog, 1, 2, 3, 3, 2, 1min hard with 2min jog after 3 min and 1 min after others, 6 min @ tempo, 25 cd

The back is still sore but I decided I was ready for a workout. Did the workout with a little caution. As I got further into the workout I seemed to loosen up.

Felt great to pick up the pace. I felt smooth today.
4 PM

Run 41:00 [3] 5.3 mi (7:44 / mi)
shoes: Grey Pegasus 35

Another hospital loop. I let myself roll a bit as I was feeling good.

Friday Apr 12 #

9 AM

Run 1:24:00 [3] 9.7 mi (8:40 / mi)
slept:8.5 shoes: Grey Pegasus 35

Ran to the library, complex and then finished up on the hospital loop. My back is still stiff. Slowly getting better. Tried to keep moving all day. Seemed to help.
11 AM

Swim 20:00 [3] 1.2 km (16:40 / km)

500 wu
500 pull with a snorkel
200 cd

No flip turns. My back will not bend.

Thursday Apr 11 #

9 AM

Run 1:07:00 [3] 8.0 mi (8:22 / mi)
slept:9.0 shoes: Grey Pegasus 35

I was hoping to do a workout but my back was too stiff. Did the warm up and cool down with kip around Boulevard. Stride is shorter than usual as it hurts to extend my leg.

Wednesday Apr 10 #

2 PM

Run 30:00 [3] 3.5 mi (8:34 / mi)
weight:9lbs shoes: Grey Pegasus 35

Easy loop close to home with Daisy.

My back is a little worse today. Loosened up the more I moved. Hopefully it's better for tomorrow's workout.

Tuesday Apr 9 #

5 PM

Run 2:00:00 [3] 15.1 mi (7:57 / mi)
slept:7.0 shoes: Grey Pegasus 35

Long run

Ran inside since I was at the pool for 2 hours for swimming.

40 min track
30 min treadmill
25 min track
15 min treadmill picked up the pace
10 min track hard

Switched it up to the track since I have not been on the treadmill lately. I decided the mental challenge of running inside would be good. So hot!

I was planning to finish on the treadmill but it kept acting up past 7 min miles. Finished dodging people on the track.

I definetly messed my back up yesterday. Very stiff after the run.

Monday Apr 8 #

Stength 1:00:00 [3]

Pauls Day 1 strength

Went with a heavier weight for deadlifts as my plan had 4 sets of 4 reps. Back was stiff later in the workout for goblet squats. Oops! Hopefully It's not too bad.
6 AM

Run 30:00 [3] 3.4 mi (8:49 / mi)
slept:8.0 shoes: Grey Pegasus 35

Ran before work from station 8 to switch it up. Slow in the dark. Felt better with after some strides. Quads unusually sore this morning. I think I need a few rolling sessions today.

5x15 sec strides

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