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Training Log Archive: bill_l

In the 7 days ending Jan 25, 2017:

activity # timemileskm+mload
  Run6 7:07:03 46.23(9:14) 74.4(5:44) 388900.6
  Bees1 3:00:00
  Terrain1 2:05:00 6.0(20:50) 9.66(12:57) 319125.0
  Strength1 46:0092.0
  Cardio2 18:0547.6
  Swimming1 7:3615.2
  PT1 20.2
  SleptThrough1 1
  Total10 13:23:47 52.23 84.06 7071180.6
  [1-5]10 10:10:04
averages - sleep:6.5 weight:166lbs

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ThFrSaSuMoTuWe

Wednesday Jan 25, 2017 #

6 PM

Note

12 x 400 @ 5k pace (400 jog rest)

Run warm up/down 16:10 intensity: (1:04 @0) + (2:30 @1) + (4:41 @2) + (5:13 @3) + (2:42 @4) 1.63 mi (9:55 / mi) +1m 9:54 / mi
ahr:130 max:156 shoes: Fate - Yellow

Run intervals (Repeats) 43:20 intensity: (2:19 @0) + (3:58 @1) + (9:25 @2) + (11:30 @3) + (12:28 @4) + (3:40 @5) 4.87 mi (8:54 / mi) +1m 8:54 / mi
ahr:138 max:164 shoes: Fate - Yellow

Big River Team Training
12x400 @ 1:34 2:00R
94
95
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Group 1
2 other people in my group.
Fun workout
39f, 20mph wind from nw. Side wind into turn 3, straight in fact on turn 4 and final 30m. Rest of track was protected from wind by bldgs.
C • Where? 3
7 PM

Run warm up/down 7:34 intensity: (37 @0) + (25 @1) + (6:26 @2) + (6 @3) 0.81 mi (9:24 / mi) +2m 9:19 / mi
ahr:124 max:133 shoes: Fate - Yellow

Tuesday Jan 24, 2017 #

6 AM

Run (Commute) 1:33:09 intensity: (3:09 @0) + (7:12 @1) + (1:09:48 @2) + (13:00 @3) 10.33 mi (9:01 / mi) +105m 8:44 / mi
ahr:125 max:140 shoes: Fate - Yellow

Roadkill

Lost about an hour somewhere between waking up and getting out of bed. Absolutely no idea that i'd gone back to sleep until I checked the temp before getting dressed and saw that it was 6:11, not the 5:15 or so that I was expecting.

Perfect morning for a run though, warmer than forecast - 41F instead of the advertised 33, so a little overdressed.

silk ls top, ls top, vest, A400 shorts, running tights, knit gloves, running hat. Dumped the vest and my light at about 2 miles.

Legs felt good all the way in.

Super long lines of cars on N/B Bellevue and W/B Oakland.

SleptThrough 1 [0]

Slept through night without waking up.

Monday Jan 23, 2017 #

7 AM

Strength (Weights) 46:00 [2]
weight:166lbs shoes: Altra Oly 2.0 orange 1

1x12 all the way around on the machines

Cardio warm up/down (Treadmill) 5:27 intensity: (15 @0) + (47 @1) + (1:20 @2) + (1:36 @3) + (1:29 @4)
ahr:134 max:151 shoes: Altra Oly 2.0 orange 1

Cardio (JL) 6:17 intensity: (30 @0) + (50 @1) + (1:22 @2) + (2:39 @3) + (56 @4)
ahr:130 max:151 shoes: Altra Oly 2.0 orange 1

Jacobs Ladder

with hands on rungs. still don't feel much upper body....
8 AM

Cardio (Stairmill) 6:21 intensity: (25 @0) + (41 @1) + (58 @2) + (1:37 @3) + (2:40 @4)
ahr:138 max:152 shoes: Altra Oly 2.0 orange 1

Swimming 7:36 [2]

5 laps

Sunday Jan 22, 2017 #

9 AM

Terrain 2:05:00 [1] 6.0 mi (20:50 / mi) +319m 17:53 / mi
weight:166lbs shoes: altra L. P. 2.0

West Tyson with DC. Trails were very mushy in spots, especially the connector.

When did county park hours change to open at 8am? Thinking it must have been Jan 1. Makes it difficult to get a run in before work at a county park.

Saturday Jan 21, 2017 #

8 AM

Run long (Easy) 2:06:29 intensity: (4:01 @0) + (9:54 @1) + (1:38:34 @2) + (13:38 @3) + (22 @4) 13.29 mi (9:31 / mi) +121m 9:15 / mi
ahr:125 max:146 slept:6.0 shoes: Fate - Yellow

Forest Park
2 laps on a beautiful morning. CW, CCW

Late start.

42F on arrival. 65 when I left at about 11.

Ls top, shorts, knit gloves, vest. Cool wind was making my neck and shoulders stiff so I added a buff around neck. From the time (< 3 minutes?) I passed Steinberg and started up the hill towards clayton, it felt like the temp jumped 15 degrees. Dumped the vest, buff, and gloves.

Felt like crap for the first 5 miles. HR was really elevated. Was going to stop after Lap 1 but was feeling tired but bettER when I got back to VC. HR was closer to normal. Stretched, put in some calories and decided to do a very easy second lap. Stopped in the middle of the lap to stretch right hip again.

3 consecutive weekends with 3 completely different weather patterns. Feel thankful for how they've fallen. V cold but dry for Little Woods. Cappy wet and cold for recovery weekend. Spring-like for this back-to-training weekend.

Bees 3:00:00 [0]

Mixed 72 lbs of sugar with 3 gallons of water to feed the bees.

3 hives look strong, 1 not. But all 4 were active.

Put the syrup on just as it got dark to avoid robbing.

Friday Jan 20, 2017 #

6 AM

Run (Easy) 1:06:39 intensity: (1:13 @0) + (2:57 @1) + (56:36 @2) + (5:53 @3) 7.22 mi (9:14 / mi) +56m 9:01 / mi
ahr:125 max:143 slept:7.0 shoes: Altra Oly 2.0 orange 1

Grants to 32 minutes.

Short on time, but at least I got the run in.

Warmer than expected so a bit over dressed. I think it was 48F. No wind. No rain!!

New silk ls base layer, ls top, 2xu shorts and socks. knit gloves. running hat.
8 AM

PT 2 [5]

Shoulders, neck, back, right hip. Back was really pulling on right hip which may have been causing latest bout of hip pain. Piriformus, glute med, and proximal ham were all very crunchy.

Thursday Jan 19, 2017 #

7 AM

Run (Easy) 1:13:42 intensity: (9 @0) + (10:55 @1) + (44:36 @2) + (18:02 @3) 8.08 mi (9:07 / mi) +102m 8:47 / mi
ahr:127 max:144 shoes: Fate - Yellow

6 school east loop. Or Bow Tie East.

44f. Not much wind.

Started misting about 10 minutes in, raining at 15. Let up a little at 60.

Ss top, ls top, vest, 2xu shorts, running tights, knit gloves.

Very wet by the end, but not especially cold. Radar indicated no rain when I left otherwise I'd have ditched the ls top and vest in favor of wind shirt.

Legs were feeling sluggish at about 6 miles. Thinking that it's side effects of the strength training.

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