Training Log Archive: bill_lIn the 7 days ending Feb 6, 2017:
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Monday Feb 6, 2017 #
Strength (machines) 45:00 [3]
(rest day) shoes: Altra Oly 2.0 orange 1
1x12 on each machine
Cardio (Jacobs Ladder) 6:41
ahr:130 max:144 shoes: Altra Oly 2.0 orange 1
The belt/brake tether isn't adjusted properly, which is why the display turns off after 20 or 30 seconds. Pull the tether out far enough and the display stays on, but then you're going 105-110 spm, which IS a butt kicker.
I'm doing these from a cold start. I need to try it after warming up on a dreadmill first to get my HR over the initial spike.
Swimming 7:53 [2] 0.48 km (16:19 / km)
pool was busy this morning, had to share a lane. I swim much worse when that happens. Get all tensed up and try to go faster.
sat in the hot tub after.
Sunday Feb 5, 2017 #
Terrain 2:01:33 [1] 6.66 mi (18:15 / mi) +287m 16:06 / mi
shoes: Roclite 295 Black & Blue
Bees 15:00 [0]
Saturday Feb 4, 2017 #
Run long (Easy) 2:59:10 18.77 mi (9:33 / mi) +163m 9:18 / mi
ahr:126 max:157
3 laps, ccw, cw, ccw.
26f @ start with a brutal S wind, 15mph?
Running tights, 2xu shorts, ss top, ls top, light fleece, new gloves, running hat, buff.
Out Lindell and south on skinker into the wind - very cold.
Boco at's for lap one. Don't know if they just need more breaking in but they hurt my right foot under the metatarsal Arch.
Yellow Fates for lap two.
Orange Olys for lap3.
Consumed two bottles of Ensure in a bunch of Chips Ahoy cookies. Stops on laps 2 and 3 for stretching.
The daisy field has been brush hogged and burned since the last time I was there and one of the ponds near the field has been drained. I hope the daisies come back this year.
There were two types of runners in the park this morning. The first group or the hardcore runners, many of whom were running faster than I was. Group 2 or a bunch of high school students in the go St Louis students program. Group one were appropriately dressed for the weather but many of the students we're woefully unprepared 26 degrees in the 15 mile an hour wind. Oh the wisdom we gain with experience. :)
Swimming 7:00 [2] 0.3 km (23:20 / km)
Friday Feb 3, 2017 #
PT 2 [5]
(rest day)
rt hip and SI - lots of sticky fascia, tight ham
left lower leg - very tight, maybe pulling right hip out of line, contributing to rt hip issues.
left ham - uber tight, along with IT, contributing also to rt hip.
feet were in good shape
Thursday Feb 2, 2017 #
Strength 30:00 [3]
(rest day)
Swimming 10:00 [2] 0.3 km (33:20 / km)
lane to myself :)
Wednesday Feb 1, 2017 #
Run (Easy) 28:33 3.04 mi (9:24 / mi) +46m 8:58 / mi
ahr:117 max:132 shoes: Altra Olympus 1.5 green
Too perfect weather. Had to run.
44f, light wind.
Ls top, light fleece, shorts, knit gloves.
Note
Run warm up/down 16:32 1.43 mi (11:34 / mi)
ahr:114 max:143 shoes: Fate - Yellow
Run intervals 52:49 5.11 mi (10:20 / mi) +1m 10:20 / mi
ahr:128 max:163 shoes: Fate - Yellow
Group 1 w Gabe and Katie.
3:11. Ahr 137
3:10. Ahr 147
3:07. Ahr 147. Traffic in final 300.
3:13. Ahr 146
3:10. Ahr 146
3:10. 149
1.1 mile cool down with .6 mile bare foot.
Left calf felt a little crampy after 4th. Felt ok running though.
Tuesday Jan 31, 2017 #
Run (Commute ) 1:38:29 10.74 mi (9:10 / mi) +108m 8:53 / mi
ahr:130 max:161 shoes: Fate - Yellow
Emergency pit stop at the med school.
45F
ls top, vest, 2xu shorts, knit gloves
Walking 20:00 [1] 1.5 mi (13:20 / mi)