Training Log Archive: bill_lIn the 7 days ending May 7, 2016:
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Saturday May 7, 2016 #
6 AM
Run (Easy) 1:08:09 7.04 mi (9:41 / mi) +38m 9:31 / mi
ahr:121 max:128 shoes: Altra Olympus 1.5 green
3.5 out and back on the katy, west from mckittrick.
Target hr 120 + or - 5.
I did a quick look for an hr alarm on the 310 but didn't find an obvious way to do it.
Target hr 120 + or - 5.
I did a quick look for an hr alarm on the 310 but didn't find an obvious way to do it.
Friday May 6, 2016 #
5 AM
Strength 25:00 [3]
6 AM
Run (Easy) 44:14 4.43 mi (9:59 / mi) +58m 9:36 / mi
ahr:117 max:132 shoes: Newton Fate
Target HR = 120.
Gonna be tough when the heat and humidity finally arrives. Conditions were about as good as they get this morning.
Gonna be tough when the heat and humidity finally arrives. Conditions were about as good as they get this morning.
Thursday May 5, 2016 #
5 AM
Run intervals 57:59 6.23 mi (9:18 / mi)
ahr:130 max:163 shoes: Newton Fate
Reps @ Vianney
Very tough getting out of bed this morning. Dead asleep at 5AM.
48F.
8x400 @ 1:30 target with full recovery
11:56 warmup - hat, jacket, vest, gloves. Shed the jacket after 2 laps.
1:30 - 137 - 3:00r
1:28 - 139 - 2:45 - shed the vest and the hat
1:27 - 146 - 2:44
1:30 - 146 - 2:50
1:29 - 146 - 2:46
1:31 - 147 - 3:28 - water break
1:31 - 144 - 3:34
1:26 - 145
12:57 barefoot cool down, 5 laps
I was trying to concentrate on form so the paces are close, but not consistent. They were fairly consistent at the 200 splits within a given rep (i.e. time for first 200 = time for second 200.)
Several people at the track again this morning.
Overall, I felt pretty good today. Happy with the consistent hr. Seems to indicate that cardio-wise I could have done more, but my legs were starting to feel it. Will try some 800's next week.
I'm really liking the Newtons. I'm still not willing to pay full price for them though.... Hopefully the Fates will go on clearance again soon.
Very tough getting out of bed this morning. Dead asleep at 5AM.
48F.
8x400 @ 1:30 target with full recovery
11:56 warmup - hat, jacket, vest, gloves. Shed the jacket after 2 laps.
1:30 - 137 - 3:00r
1:28 - 139 - 2:45 - shed the vest and the hat
1:27 - 146 - 2:44
1:30 - 146 - 2:50
1:29 - 146 - 2:46
1:31 - 147 - 3:28 - water break
1:31 - 144 - 3:34
1:26 - 145
12:57 barefoot cool down, 5 laps
I was trying to concentrate on form so the paces are close, but not consistent. They were fairly consistent at the 200 splits within a given rep (i.e. time for first 200 = time for second 200.)
Several people at the track again this morning.
Overall, I felt pretty good today. Happy with the consistent hr. Seems to indicate that cardio-wise I could have done more, but my legs were starting to feel it. Will try some 800's next week.
I'm really liking the Newtons. I'm still not willing to pay full price for them though.... Hopefully the Fates will go on clearance again soon.
6 PM
Note
alpine shop #1
volunteered. check-in and photos. My 'good spot' for pics from Cwood Cup didn't work out so well. Low light = slow shutter speed. Not good for action photos.
Top 4 masters from last year didn't run....
Course was backwards of Race #2 last May. Loop around field then up Grotpeter ccw, down Love trail, past ranger station, back to finish along the creek.
Ran #2 in 26:25. Masters winning time was 26:29. See who shows up for the last 2.
OA winning time was 21:12, ~30 sec ahead of the next runner.
One guy looked like he took a hard fall... road rash on face, arms, legs. Total flying-superman face plant.
volunteered. check-in and photos. My 'good spot' for pics from Cwood Cup didn't work out so well. Low light = slow shutter speed. Not good for action photos.
Top 4 masters from last year didn't run....
Course was backwards of Race #2 last May. Loop around field then up Grotpeter ccw, down Love trail, past ranger station, back to finish along the creek.
Ran #2 in 26:25. Masters winning time was 26:29. See who shows up for the last 2.
OA winning time was 21:12, ~30 sec ahead of the next runner.
One guy looked like he took a hard fall... road rash on face, arms, legs. Total flying-superman face plant.
Wednesday May 4, 2016 #
5 AM
Strength 20:00 [3]
6 AM
Run (Easy) 56:43 6.02 mi (9:25 / mi) +50m 9:11 / mi
ahr:124 max:134 shoes: Altra Olympus 1.5 green
Grants Trail to Grant Road.
It was raining at 5:45 so did some strength stuff first.
Wet roads but stayed dry until the 50 minute mark when it started raining again, pretty hard. I was a wet dog when I got home. 5 degrees cooler (55F vs 60F) than the rainy run on Saturday(?) was really noticeable. I was glad to be done.
Going to get JD's book and also looking at another book by Matt Fitzgerald that preaches an 80/20 training plan, where 80% of your miles should be really easy. Book claims that most people fall into a pattern with way more mid and high intensity miles than they should be doing, limiting the return on investment. I don't know how the 80/20 aligns with JD training plan. I also don't know where my easy/mid intensity threshold is. For this mornings run, I tried to keep my HR near 120, but no higher than 130. The trail coming back from Grant Road is a slight climb, but noticeable. Between the climb and the head wind my HR jumped from 122 to 130 almost instantly. Had to back off to a 9:30 - 9:45 pace, from 8:50-9:00 to keep HR in range.
It was raining at 5:45 so did some strength stuff first.
Wet roads but stayed dry until the 50 minute mark when it started raining again, pretty hard. I was a wet dog when I got home. 5 degrees cooler (55F vs 60F) than the rainy run on Saturday(?) was really noticeable. I was glad to be done.
Going to get JD's book and also looking at another book by Matt Fitzgerald that preaches an 80/20 training plan, where 80% of your miles should be really easy. Book claims that most people fall into a pattern with way more mid and high intensity miles than they should be doing, limiting the return on investment. I don't know how the 80/20 aligns with JD training plan. I also don't know where my easy/mid intensity threshold is. For this mornings run, I tried to keep my HR near 120, but no higher than 130. The trail coming back from Grant Road is a slight climb, but noticeable. Between the climb and the head wind my HR jumped from 122 to 130 almost instantly. Had to back off to a 9:30 - 9:45 pace, from 8:50-9:00 to keep HR in range.
7 AM
Cycling 47:22 10.34 mi (4:35 / mi) +55m 4:30 / mi
ahr:105 max:126 shoes: Giant TCX 1
Easy ride. Trying to keep it low intensity.
Very pleasant and courteous drivers out this morning made for a nice ride. A +5.
Waited for the 7am rain to pass through so didn't leave the house until 745ish.
Very pleasant and courteous drivers out this morning made for a nice ride. A +5.
Waited for the 7am rain to pass through so didn't leave the house until 745ish.
5 PM
Cycling 1:14:58 [1] 13.1 mi (5:43 / mi) +128m 5:33 / mi
ahr:121 max:212 shoes: Giant TCX 1
CIC Wednesday group ride. 2 other riders this week. A couple of easy laps around Forest park. Averted near disaster on the winding downhill said back tire caught an edge.
Stiff wind out of wnw.
Hrm was reading 200+ for the first twenty minutes. Forgot to get the strap wet when I put it on.
Stiff wind out of wnw.
Hrm was reading 200+ for the first twenty minutes. Forgot to get the strap wet when I put it on.
Cycling (Commute ) 48:00 10.25 mi (4:41 / mi) +109m 4:32 / mi
ahr:107 max:123 shoes: Giant TCX 1
Easy ride home. Some wind but not as bad as I thought it would be.
Tuesday May 3, 2016 #
5 AM
Run intervals 49:12 [3] 5.1 mi (9:39 / mi)
Reps
6x400 @ 1:30 w full recovery
Forgot hr strap.
9:53 warmup 4 laps
1:35
1:35
1:25
1:28
1:29
1:29
14:32 cool down 4.5 laps barefoot. Colsd wet turf felt good.
Stomach was tight this am. Had trouble holding consistent pace.
6x400 @ 1:30 w full recovery
Forgot hr strap.
9:53 warmup 4 laps
1:35
1:35
1:25
1:28
1:29
1:29
14:32 cool down 4.5 laps barefoot. Colsd wet turf felt good.
Stomach was tight this am. Had trouble holding consistent pace.
Monday May 2, 2016 #
Note
(rest day)
officially volunteering at castlewood on thursday.
Sunday May 1, 2016 #
8 AM
Walking 2:00:00 [1]
shoes: Montrail Boots
Lime Kiln and Trail Among the Trees.
Not as wet as expected, but the springs were all flowing. Nice to see water in the seasonal creeks. Heard several barred owls calling to each other.
Was crystal clear when I left home, but drove into a cloud bank at about Antire road.
Not as wet as expected, but the springs were all flowing. Nice to see water in the seasonal creeks. Heard several barred owls calling to each other.
Was crystal clear when I left home, but drove into a cloud bank at about Antire road.
2 PM
Note
My strongest hive swarmed today. There was not supposed to be a queen there. I checked yesterday and no signs of a queen. I had moved her to a split 2 weeks ago. Looked like something from a horror movie. A huge tornado cloud of bees. Sadly, they clustered in an oak tree, about 40-50 ft up.