Training Log Archive: bill_lIn the 7 days ending May 23, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday May 23, 2016 #
6 PM
Run (Easy) 38:11 4.0 mi (9:32 / mi) +59m 9:07 / mi
ahr:120 max:133 shoes: Newton Gravity iv
Firehouse 4
Warm, cloudy evening. Cooled off enough before I got out that it probably wasn't a heat acclimatization run.
Warm, cloudy evening. Cooled off enough before I got out that it probably wasn't a heat acclimatization run.
Sunday May 22, 2016 #
8 AM
Terrain 3:24:08 10.94 mi (18:40 / mi) +450m 16:33 / mi
ahr:92 max:128 shoes: altra L. P. 2.0
With DC. Greenrock trail from Greensfelder Visitor Center to Rockwoods + Trail Among the Trees and back to DC's.
Sure felt like more than 450m of climb.
The suspension bridge on TAtT took a direct hit from a falling tree. A big tree. The sign at the trail head said "area closed at bridge due to tree failure". Odd choice of words.
Another 'couldn't ask for better weather' day.
Sure felt like more than 450m of climb.
The suspension bridge on TAtT took a direct hit from a falling tree. A big tree. The sign at the trail head said "area closed at bridge due to tree failure". Odd choice of words.
Another 'couldn't ask for better weather' day.
Saturday May 21, 2016 #
9 AM
Run (Easy) 1:30:37 9.06 mi (10:00 / mi) +62m 9:47 / mi
ahr:126 max:150 shoes: Altra Olympus 1.5 green
Grants trail.
12 PM
Bees 2:30:00 [0]
Friday May 20, 2016 #
8 AM
Strength 30:00 [1]
(rest day)
Unintended rest day. Worked late last night, and again tonight.
Thursday May 19, 2016 #
4 PM
Terrain warm up/down (Easy) 20:00 [1] 1.0 mi (20:00 / mi)
Easy warmup in a new pair of roclite 295's. Went about a half mile wondering why they didn't feel right. Noticed that both insoles were sticking up out of the shoes, behind my heels. Stopped to fix and made it another .1 (yes, 1/10th of a mile) before they'd slid right back out. WTF!!! Went back to the car but fixed them two more times on the way.
5 PM
Terrain warm up/down 15:00 [1] 1.2 mi (12:30 / mi)
shoes: OROC 340 12.5s
thank god i brought a bunch of shoes. switched to the orocs, sat around talking to people for a while, then did another warmup with some short reps.
6 PM
Note
Alpine Shop Series #3
Terrain race 32:10 4.08 mi (7:53 / mi) +109m 7:17 / mi
ahr:167 max:176 shoes: OROC 340 12.5s
Alpin shop race #2
12th OA
2nd AG
Down road to office, up hill the steep way, roller coaster cc, down love, road bck to finish.
Had no idea how I'd run. It hurt.
Went out too fast. 3rd to the trail. Hill killed me. Passed by what felt like a bunch. Paid it back on the flats at the top. Caught In traffic on roller coaster. Finally some passing room and went by the whole group in one burst. Just couldn't catch the one guy I knew was 50+. Saw i was closing on the downhill and was pulling him in on the road but ran out of race course.
4 miles felt LONG. Looked at watch at 1.2 thinking 3 MORE miles.
Perfect weather but humidity was starting to build.
12th OA
2nd AG
Down road to office, up hill the steep way, roller coaster cc, down love, road bck to finish.
Had no idea how I'd run. It hurt.
Went out too fast. 3rd to the trail. Hill killed me. Passed by what felt like a bunch. Paid it back on the flats at the top. Caught In traffic on roller coaster. Finally some passing room and went by the whole group in one burst. Just couldn't catch the one guy I knew was 50+. Saw i was closing on the downhill and was pulling him in on the road but ran out of race course.
4 miles felt LONG. Looked at watch at 1.2 thinking 3 MORE miles.
Perfect weather but humidity was starting to build.
Terrain warm up/down 10:00 [1] 0.75 mi (13:20 / mi)
barefoot cool down
Wednesday May 18, 2016 #
5 AM
Strength 30:00 [1]
6 AM
Run (Easy) 44:01 4.43 mi (9:56 / mi) +55m 9:34 / mi
ahr:117 max:134 shoes: altra L. P. 2.0
Firehouse hood
E1E2E1 foundation run
Another awesome morning. 50F clear skies.
E1E2E1 foundation run
Another awesome morning. 50F clear skies.
12 PM
Note
JD HR Zones for me
Max HR of 175
E 113 - 136
M 135 - 155
T 145 - 154
I 169 - 175
and the MF zones:
E1 < 120
E2 < 130
M3 130 - 142
M4 143 - 155
H5 > 155
Max HR of 175
E 113 - 136
M 135 - 155
T 145 - 154
I 169 - 175
and the MF zones:
E1 < 120
E2 < 130
M3 130 - 142
M4 143 - 155
H5 > 155
Tuesday May 17, 2016 #
12 PM
Run 1:01:16 6.61 mi (9:16 / mi) +13m 9:13 / mi
ahr:132 max:167 weight:166lbs shoes: Newton Fate
SLUH Track Lunchtime Run
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.
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.