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Training Log Archive: bpyan

In the 7 days ending Mar 10, 2007:

	activity	#	time	miles		km		+m
	Work out	3	3:50:00	5.4		8.69
	running	3	3:49:22	24.33	(9:26)	39.15	(5:52)	180
	Total	6	7:39:22	29.73		47.84		180
averages - sleep:7.4 weight:144.8lbs

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Saturday Mar 10, 2007 #

running intervals (short) 10:00 [5] 0.55 mi (18:11 / mi)
slept:9.0 weight:145lbs shoes: New Balance 719

IMA 1/9mile lap, half sprint half walk (14-15s/half lap fast sprint) x 5sets

running intervals (90) 10:00 [5] 1.4 mi (7:09 / mi)
shoes: New Balance 719

rested 2min from above,
IMA track 90/30 x5
after the short sprints just then, I started this too fast and I had my 1st set of completing 2 laps within 70s....died out after it....but still kept a pace of around 37-40s/lap

running intervals (running machine) 30:00 [4] 4.0 mi (7:30 / mi) +80m 7:04 / mi
shoes: New Balance 719

after the 2 intervals above, rested 10min for this one.
[slow(10min/mile) 2min fast(6min/mile)(mild sloped) 2min] x7 +1 2min slow....

running warm up/down 30:00 [2] 2.0 mi (15:00 / mi)
shoes: New Balance 719

warm up b4 and cool down after plus the 2+10min in between the 3 interval trainings

Friday Mar 9, 2007 #

Work out 1:10:00 [3]
slept:9.0 weight:146lbs

work out @ IMA noon

Thursday Mar 8, 2007 #

running intervals (90) 40:00 [5] 5.55 mi (7:12 / mi)
slept:6.5 weight:146lbs shoes: New Balance 719

1/9mile track at IMA
90" sprint/ 30" walk x10times
approx. 2.5 laps each
rested 10min in between and repeated the same thing totalling 20 times of 90"/30" and 50laps.
1st set lap time approx. 35-40s ->avg. 37s
2nd set lap time approx. 36-42s ->avg. 40s

running intervals (40/20) 10:00 [5] 1.11 mi (9:01 / mi)
shoes: New Balance 719

sprint 1 lap + rest totalling 1min x5
rest 5min
repeat
total 10 laps
approx. 33-35s per lap.

running warm up/down 40:00 [2] 1.33 mi (30:05 / mi)
shoes: New Balance 719

7min warm up
10min rest between 90"/30"intervals
10min rest
5min rest between 40/20 intervals
8min cool down

Note

originally just planned on 10 90"/30" to end the day....but eventually added on to today's training, passion?
so it's warm up > 90/30 x10 > 10min break > 90/30 x10 > 10min break > 40/20 x5 > 5 min break > 40/20 x5 >cool down

seems that i'm getting heavy...

Wednesday Mar 7, 2007 #

Work out 1:00:00 [4]
slept:7.5 weight:145lbs

work out @ IMA, noon

Work out (Stair Machine) 40:00 [3] 5.4 mi (7:24 / mi)

IMA stair master level 16 aerobic training 40min
avg: 103 steps/min
burnt 540 calories!!!!
gone up 260 floors?!?!

the data from the machine....can i trust it?

Tuesday Mar 6, 2007 #

Note
slept:6.0 (rest day)

it's getting hot here..... 65F?!?!

Monday Mar 5, 2007 #

running long (LSD) 59:22 [3] 13.5 km (4:24 / km) +100m 4:14 / km
slept:6.0 weight:143lbs shoes: New Balance 719

one of my best runs ever
smooth and enjoyable with the great weather, beautiful scenery and peaceful environment along the way in the evening.
I feel the stars looking towards me, the trees cheering for me, and the big round moon as my guide to my goal.
2.5min stoppage for traffic.
route: http://www.usatf.org/routes/view.asp?rID=78056

Sunday Mar 4, 2007 #

Work out 1:00:00 [4]
slept:8.0 weight:144lbs

work out @ IMA

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