Training Archive: bill_lIn the 7 days ending 2008-01-19:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
| |||||||||||||||||
| S | M | T | W | H | F | S | ||||||||||||||||
Saturday Jan 19 | ||
| Stretching 10:00 [1] | |
| slept:7.5 weight:164lbs | ||
| Pre-run | ||
| Run 1:25:58 [3] 9.7 mi (8:51 / mi) | |
| shoes: ASICS #2 | ||
| 11F when I started 16F at finish. 10mph wind, windchill = -5F.
Thought it was going to be really cold. Wore silk l/s turtleneck underwear, heavy wt thermal top, fleece, wind shirt, insulated cycling tights, heavy socks, balaclava, new glasses, and insulated gloves. Duct tape over the toes and outside of the shoes to keep the air from flowing through. Stripped off the wind shirt before 1 mile. Took off the gloves by 2 miles. The duct tape works great on cycling shoes, but not so well on running shoes. It fell off about half way through. Was a bit warm, but fairly comfortable for most of the run. Completely soaked when I got home. Could have gone with a lighter weight top. Might have gotten really cold if I'd stayed out another half an hour. Route. Felt good at the end, but then it was a fairly leisurely pace.... | ||
| C • Cold? 3 | ||
| Walking warm up/down 7:00 [1] | |
| shoes: ASICS #2 | ||
| Post-run | ||
| Stretching 10:00 [1] | |
| post-run | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: ASICS | ||
| L and I bundled up and took Cleo for a walk. | ||
Friday Jan 18 | ||
| Note | |
| slept:9.0 weight:164lbs (rest day) | ||
| I'm definitely fighting off a bug of some sort. Wanted to go for a run since it's kind of warm out, but opting to take a rest day instead. | ||
Thursday Jan 17 | ||
| Swimming 51:53 [2] 1.83 km (28:21 / km) | |
| Another blaze of speed in the pool....
Had to stop and wait for lane changes part way through (not included in time). I should probably get a lesson or two, but how do you find a teacher that really knows the mechanics? Used the butt bouyancy floats the whole time. Experimented with form and stroke rate. | ||
| C • midtown ymca has some good ... 14 | ||
Wednesday Jan 16 | ||
| Stretching 10:00 [1] | |
| rhr:50 slept:7.0 shoes: ASICS #2 | ||
| Pre-run.
Resting HR seems a little bit high. Have been feeling like I might be on the verge of getting sick the last couple days, but it could just be all the weather changes. Don't feel bad physically. | ||
| Run warm up/down 6:00 [2] 0.72 mi (8:20 / mi) | |
| shoes: ASICS #2 | ||
| Run tempo 20:43 [4] 3.02 mi (6:51 / mi) +60m 4:01 / km | |
| ahr:160 max:175 shoes: ASICS #2 | ||
| Didn't keep splits, but pace was more consistent than last tempo run. | ||
| Walking warm up/down 5:00 [1] | |
| shoes: ASICS #2 | ||
| cool down | ||
| Strength (plyometrics) 15:00 [4] | |
| shoes: ASICS #2 | ||
| Will (17 yr old son) announced last night that he was going to take up the sport of ice hockey. Nevermind the fact that he can barely skate. His school team, it seems, is desperate for players and one of his buddies is the captain.... Anyway, he's going to learn to skate for the next 6 months and then, well, who knows. Have to admire his stu, oh, I mean courage.
What's this got to do with training? Will has started plyometrics as part of his hockey training. He said I should try it. Ok, never heard of them, but I'm getting bored with my current set of exercises and I wouldn't mind some new stuff. You're supposed to mix things up every-so-often anyway. Rudy's bridges and planks were a good addition. Might as well see what plyometrics are all about. Googling plyometrics returns lots of hits. But there doesn't seem to be any consensus on how to do these exercises. Or at least theres a lot of variation on some central themes. I liked these two sites: www.sport-fitness-advisor.com exercise.about.com The sport-fitness site gives lots of info and provides 3 intensity-based levels of exercise. That's where I started. 4 x 10 vertical jumps 4 x 10 lateral jumps 3 x 10 box jumps (18") | ||
| C • Funny. Plyometrics must be ... 2 | ||
| Strength (Planks/Bridges/-ups) 30:00 [4] | |
| Full range of planks and bridges. 3x10 each. Only did leg lifts on one prone set.
2x15 plyo push-ups. 1x15 plyo press-ups. 3x30 crunches 2x8 pullups | ||
| Note | |
| I finally got my cycling/running safety glasses (again) yesterday. I can see clearly now the... prescription's right.....
Turned out that the prescription had been recorded incorrectly at the Dr's office. +2's on the reading half make maps a whole lot easier to read!!! | ||
Tuesday Jan 15 | ||
| Stretching 10:00 [1] | |
| slept:6.5 weight:164lbs shoes: ASICS #2 | ||
| Run 49:31 [2] 6.12 mi (8:06 / mi) | |
| shoes: ASICS #2 | ||
| Not a continuous run but I don't feel like entering the bits and pieces....
Did hill sprints at lindeman. Stopped at Y on way home. | ||
| Run intervals (Hill Sprints) 6:00 [5] | |
| shoes: ASICS #2 | ||
| 5 x 10 seconds, 1 minute rest while walking back down. | ||
| Strength (weights - Cybex) 20:00 [4] | |
| shoes: ASICS #2 | ||
| Core + legs | ||
| Walking 30:00 [1] 1.5 mi (20:00 / mi) | |
| shoes: Teva | ||
| It was a nice day and the doggie has been neglected lately.... | ||
Monday Jan 14 | ||
| Stretching 10:00 [1] | |
| slept:7.0 weight:164lbs | ||
| Strength (Pilates, -ups, wghts, etc) 1:00:00 [3] | |
| Added various planks/bridges/hovers (whatever they're called) from the video that Rudy posted. Did each position 3x10 seconds with 10 seconds of rest.
The video had you doing leg lifts as well, but I couldn't do those except from the prone position. | ||
| C • those were really tough, i ... 4 | ||
Sunday Jan 13 | ||
| Stretching 12:00 [1] | |
| slept:8.0 weight:164lbs shoes: ASICS #2 | ||
| Run 1:11:26 [3] 8.25 mi (8:39 / mi) | |
| shoes: ASICS #2 | ||
| Mostly on grass (70ish %).
Wind was really cold.... but didn't feel too bad by the end. Tried to pay attention, each time right foot hit the ground, to what it was landing on (grass or pavement). Each time on grass, clicked the pretend counter in my left hand. each time on pavement, clicked the pretend counter in my right hand. It was a good focus exercise. Also worked on pace counting. | ||
| Stretching 10:00 [1] | |
| Post-run. | ||