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Training Log Archive: bill_l

In the 7 days ending Feb 11, 2017:

activity # timemileskm+mload
  Run10 6:19:41 38.83(9:47) 62.49(6:05) 416801.2
  Terrain1 2:01:33 6.66(18:15) 10.72(11:21) 287121.6
  Strength1 45:00135.0
  Bees1 15:00
  Swimming1 7:53 0.3(26:16) 0.48(16:19)15.8
  Cardio1 6:4115.0
  Cramps2 20.1
  Total16 9:35:50 45.79 73.69 7031088.6
  [1-5]15 9:03:46
averages - sleep:7.9 weight:165lbs

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Saturday Feb 11, 2017 #

10 AM

Run (Easy) 58:55 intensity: (3:25 @0) + (4:01 @1) + (39:38 @2) + (10:37 @3) + (1:14 @4) 6.25 mi (9:25 / mi) +49m 9:12 / mi
ahr:126 max:148 slept:9.75 weight:165lbs shoes: Newton Fate

Grants to Pardee

Back to shrts and a T for this morning's run. 64F, humid, thin milky cloud layer. Looking at the forcast, better get acclimated to warmer temps. Definitely felt it.

Cut it back from the planned 10. A good night of sleep helped but legs still sluggish today.

Friday Feb 10, 2017 #

6 AM

Run (Commute ) 41:54 intensity: (2:31 @0) + (34 @1) + (29:08 @2) + (9:41 @3) 4.48 mi (9:21 / mi) +34m 9:08 / mi
ahr:127 max:141 slept:6.0 shoes: Fate - Yellow

To Shrewsbury for the 7:03.

23F, light breeze.

Little over dressed.

silk ls top, ls top, light fleece, vest, 2xu shorts, running tights, light-up gloves, buff as a hat + running hat.

Wore large osprey pack again today.
7 AM

Run (Commute ) 6:59 intensity: (26 @0) + (2:03 @1) + (4:30 @2) 0.68 mi (10:20 / mi) +1m 10:17 / mi
ahr:114 max:128

CWE to 4240.
4 PM

Run (Commute ) 8:43 intensity: (9 @0) + (2:53 @1) + (1:49 @2) + (3:52 @3) 0.6 mi (14:39 / mi) +3m 14:25 / mi
ahr:124 max:142 shoes: Fate - Yellow

Run (Commute ) 52:26 intensity: (1:11 @0) + (17:43 @1) + (31:26 @2) + (1:35 @3) + (31 @4) 4.72 mi (11:07 / mi) +98m 10:26 / mi
ahr:118 max:148 shoes: Fate - Yellow

Sunnen to home

Majorly bonked a mile and a half from home. Felt weak and shakey. A gel shot helped but legs just didn't want to go. Walked the lockwood hill and theN jogged it in.

Ready for the reduced volume next week.

Thursday Feb 9, 2017 #

8 AM

Note

Planned to ride to work today. Got out a bunch of cold weather biking gear. Woke up at 5 saw 17F and decided sleeping was a better idea.

It's been a while since I've ridden in cold weather, and maybe 7 or 8 years since I did a commute ride this cold?.?.

Back to almost 70F on Saturday.
4 PM

Run 8:06 intensity: (1:11 @0) + (2:52 @1) + (3:19 @2) + (44 @3) 0.66 mi (12:13 / mi) +3m 12:03 / mi
ahr:112 max:136 shoes: Altra Oly 2.0 orange 1

To CWE station
Timed it perfectly. Only had to wait a couple minutes.
5 PM

Run 49:06 intensity: (1:37 @0) + (4:29 @1) + (33:42 @2) + (7:39 @3) + (1:39 @4) 4.87 mi (10:05 / mi) +99m 9:29 / mi
ahr:126 max:150 shoes: Altra Oly 2.0 orange 1

Sunnen station to Home

Made it to the 16:50 train. Bought a transfer ticket thinking I might take the 17:15 bus home from Shrewsbury. Got off the train at Sunnen against better judgement. Super tired. Tummy upset. Legs trashed from the 1200s last night. But the sun was out, almost full moon, and I really felt like hoofing rather than riding.

Legs definitely dead. Walked several stretches. Would have walked more but it was getting cold. Got home just before needing a light. Belly bounced like a water balloon the way home...

Wednesday Feb 8, 2017 #

Note

4 x 1200 @ 5k pace (400)
1 AM

Cramps 1 [3]

Left gracilis or adductor
3 AM

Cramps 1 [3]

Right gracilis or adductor

Starts, releases, comes back with a vengeance.
6 PM

Run warm up/down 10:17 intensity: (4 @0) + (2:55 @1) + (5:30 @2) + (1:48 @3) 1.02 mi (10:04 / mi)
ahr:122 max:143 shoes: Fate - Yellow

Run intervals 47:22 intensity: (1:04 @0) + (14:20 @1) + (12:12 @2) + (3:12 @3) + (11:12 @4) + (5:22 @5) 4.92 mi (9:38 / mi) +1m 9:37 / mi
ahr:128 max:164 shoes: Fate - Yellow

4x1200 @ 4:45. 4R

4:55 143 ahr - slow lap 1.
4:45 151
4:48 150
4:42 153

The difference a day makes.

Shorts and ss yesterday @ 65F
29f this evening with a biting wind that sssucked the breath right out of your chest.

Last rep felt better than the first three.

4R was a bit long, but it's what the coach recommended and what Gabe and Katie wanted to do.

Tuesday Feb 7, 2017 #

6 AM

Run 39:20 intensity: (2:13 @0) + (30 @1) + (16:22 @2) + (13:47 @3) + (5:09 @4) + (1:19 @5) 4.5 mi (8:44 / mi) +29m 8:34 / mi
ahr:135 max:160 shoes: Fate - Yellow

To the Shrewesbury Link station.

Probably trash miles since I was pushing the pace most of the way, but not M. Speed work tomorrow. Didn't want to trash legs.

Thought about trying to run all the way to work, but then thought better of it. Good call. Leading edge of storm would have caught me before Maplewood and then it would have been a wet run in from there with some potentially violent weather in the mix.

Slept poorly last night. Stuffy, tossed and turned from 12:30 on.

Run 4:25 intensity: (15 @0) + (26 @1) + (2:38 @2) + (1:06 @3) 0.55 mi (8:02 / mi)
ahr:127 max:145 shoes: Fate - Yellow

Dash from CWE Link to work, chased by heavy rain.
4 PM

Run 7:22 [3] 0.92 mi (8:00 / mi) +2m 7:57 / mi
ahr:133 max:149 shoes: Fate - Yellow

Caught the 4:50 w 30 seconds to spare.
5 PM

Run (Commute ) 44:46 intensity: (2:20 @0) + (2:24 @1) + (31:52 @2) + (7:26 @3) + (44 @4) 4.66 mi (9:37 / mi) +97m 9:01 / mi
ahr:127 max:150 shoes: Fate - Yellow

Sunned Station to Home

Deer Creek Park/Summit/Newport/Marion/Bompart/Lockwood

No shorter than Shrewsbury but generally more pleasant. Seems like a lot of up hill though.

Lockwood east from Sappington to Berry is open again. Yea.

Monday Feb 6, 2017 #

6 AM

Strength (machines) 45:00 [3]
(rest day) shoes: Altra Oly 2.0 orange 1

Midcounty Y
1x12 on each machine
7 AM

Cardio (Jacobs Ladder) 6:41 intensity: (38 @0) + (35 @1) + (2:00 @2) + (3:28 @3)
ahr:130 max:144 shoes: Altra Oly 2.0 orange 1

More upper body IF you force your arms to help pull, but it's still very awkward with my shoulders only a bit below the top rung.

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)

5 laps

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.
C • New activity? 2

Sunday Feb 5, 2017 #

9 AM

Terrain 2:01:33 [1] 6.66 mi (18:15 / mi) +287m 16:06 / mi
shoes: Roclite 295 Black & Blue

Greenock w DC
5 PM

Bees 15:00 [0]

Checked the hives. The weak one is gone. Down to 3.

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