Training Log Archive: bill_lIn the 7 days ending May 17, 2016:
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Tuesday May 17, 2016 #
Run 1:01:16 6.61 mi (9:16 / mi) +13m 9:13 / mi
ahr:132 max:167 weight:166lbs shoes: Newton Fate
Not the soaker I was expecting since the rain let up a bit when I got to the track, but it started up again for the 5th rep. A bit of sleet too! What month is it? I know I didn't sleep though summer cuz I woke up about every 30 minutes last night.
5x800@3:10 with 400ER
14:54 E1 Warmup + strip some outer layers off time. 1.5 miles (from work to track)
2:59 150ahr 2:34R oops, was paying attention to breathing 2:2 and not on pace.
3:12 152 2:53
3:14 150 2:36
3:06 157 2:45 sleet on the recovery! stung on bare arms.
3:10 156
19:47 cool down (back to work) 1.5 miles
Didn't know if I'd get kicked off the track or not, but figured with it raining, I'd own the place. I didn't get kicked. I did own the place. Slightly sloped from outer to inner so there was standing water on the inner lanes but not a enough to drive me to the outside.
Being so tired and with it rainy+cold, I almost blew this one off and took a rest day. Felt ok once I got outside though. HR a bit higher for these than it has been.
The E1 cool down <120 HR was basically a fast walk. Even a slow, 13:30 jog popped the HR back to 125.
Monday May 16, 2016 #
Strength 45:00 [1]
(rest day)
Sunday May 15, 2016 #
Terrain 2:04:33 6.67 mi (18:40 / mi) +338m 16:07 / mi
ahr:89 max:110 shoes: altra L. P. 2.0
A more perfect morning for being in the woods. Planning to bump to 3 hours next week
Saturday May 14, 2016 #
Run (Easy) 1:16:22 8.13 mi (9:24 / mi) +58m 9:12 / mi
ahr:124 max:134 slept:9.0 weight:166lbs shoes: Altra Olympus 1.5 green
45f, 20mph gusts
Tailwind out, in the face on the way back. Fortunately it had died down a bit by the turn.
Target hr 125.
Initial guess for effort zones
E1 < 120
E2 < 130
M3 130 - 142
M4 143 - 155
H5 > 155
I'm noticing pace plateaus:
For the first 3 miles E2 = 8:30 - 9:00 miles
From 3 - 5 it's 9:15 to 9:30s
After 5 it's 9:45 to 10s.
Will be interesting to see how this changes over time.
Friday May 13, 2016 #
Run intervals (speed work) 55:33 6.04 mi (9:12 / mi)
ahr:124 max:160 shoes: Newton Fate
53F clear skies
5x800@3:10 3ish R
12:54 warmup 1.16 miles
3:16 142 2:40r
3:11 149 3:13
3:09 149 3:49 water break
3:11 149 2:57
3:11 150
14:00 barefoot cool down 1.23 miles
Cool wet turf felt good.
PT 2:00:00 [0]
Thursday May 12, 2016 #
Note
rained out. May 31st is the new date. But now I gotta go home and run to make up the workout.
Run (Easy) 54:15 5.43 mi (10:00 / mi) +94m 9:29 / mi
ahr:122 max:136 shoes: Newton Gravity iv
Wednesday May 11, 2016 #
Strength 50:00 [1]
Run (Easy) 40:07 4.18 mi (9:36 / mi) +61m 9:11 / mi
ahr:119 max:134 shoes: Altra Olympus 1.5 green
Extended Firehouse run.
Legs were feeling the back to back 7's and the 800's.
Tried the hr alerts.
Cycling 1:26:50 [1] 13.09 mi (6:38 / mi) +133m 6:26 / mi
ahr:80 max:99 shoes: Giant TCX 1
2 super relaxed loops around Forest Park.
Did some pedal-with-one-leg exercises on the skinker climb.