Training Log Archive: prcastonIn the 7 days ending Apr 6, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Apr 6, 2013 #
8 PM
Running (Fartleks) 35:20 [4] 4.03 mi (8:46 / mi)
slept:6.0 weight:185lbs shoes: Mizuno Yellow Gray
Did fartlek workout with Lauren.
Warmup to meet Lauren (400m)
93s
800m jog, 800m run
1. 04:13
2. 03:26 (6:52 mile)
3. 04:56
4. 03:42 (7:24 mile)
5. 05:51
6. 03:34 (7:08 mile)
Cooldown for 800m
06:22
Jogged back to company (400m)
no time
Warmup to meet Lauren (400m)
93s
800m jog, 800m run
1. 04:13
2. 03:26 (6:52 mile)
3. 04:56
4. 03:42 (7:24 mile)
5. 05:51
6. 03:34 (7:08 mile)
Cooldown for 800m
06:22
Jogged back to company (400m)
no time
Friday Apr 5, 2013 #
5 PM
Running (Easy Run) 27:49 [2] 3.26 mi (8:32 / mi)
slept:7.0 weight:185lbs shoes: Mizuno Yellow Gray
Short, Easy Run Day - possible APFT tomorrow.
Wednesday Apr 3, 2013 #
5 PM
Running (Intervals) 34:25 [5] 3.24 mi (10:37 / mi)
slept:9.0 weight:180lbs shoes: Mizuno Yellow Gray
Intervals
Warmup:
1.34 at 0752 pace
4 X 400m Intervals with 3:00 rest between each
1. 79s
2. 76s
3. 77s
4. 82s
.9 mile cool down at 0940 pace
.34 mile walk back to office post run.
Warmup:
1.34 at 0752 pace
4 X 400m Intervals with 3:00 rest between each
1. 79s
2. 76s
3. 77s
4. 82s
.9 mile cool down at 0940 pace
.34 mile walk back to office post run.
Tuesday Apr 2, 2013 #
Note
slept:6.0 weight:185lbs (rest day)
7.4 hour flight. Legs shot after, ended up just working out and calling it a day. PU/SU workout for APFT prep this week.
Monday Apr 1, 2013 #
10 AM
Running (Dust Storm) 31:00 [1] 2.2 mi (14:05 / mi)
slept:9.0 weight:180lbs
Going for a run when dust storm attacked KAF. Ended up walking most of the way back to the room. Stupid.
Sunday Mar 31, 2013 #
5 PM
Running intervals (1 Mile Repeats) 30:20 [5] 4.0 mi (7:35 / mi)
slept:7.0 weight:185lbs shoes: Mizuno Yellow Gray
4 mile run today. Times as follows;
1: 08:35 warmup
2. 06:25 Mile #1
3. 06:21 Mile #2
4. 08:48 cooldown
Post run did 4 sets of strides and stretched. Legs feel like crap from yesterday. Still.
Temp ~80
Wind ~10 k from S (direct headwind on Mile #2)
1: 08:35 warmup
2. 06:25 Mile #1
3. 06:21 Mile #2
4. 08:48 cooldown
Post run did 4 sets of strides and stretched. Legs feel like crap from yesterday. Still.
Temp ~80
Wind ~10 k from S (direct headwind on Mile #2)