Saturday Jun 16 |
 | Walking/Running (Beach Walking) 30:00 [1]2.0 mi (14:59 / mi) +0m 9:19 / km | |
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| Hardly even worth logging, but walked 2 miles on beach with Emily. |
Thursday Jun 14 |
| Inclined Treadmill (Club La Maison) 1:05:00 [5]4.2 mi (15:28 / mi) | |
| max:180 0c rhr:88 slept:7.0 weight:210lbs (injured) shoes: Ascics GEL |
| Actually this workout was so hard that I didn't feel my glute. Burned 698 calories (a new {recent} high). Did 33 minutes at speed 4.0 incline 5.5; then dropped to incline 5.0 for 10 minutes when heart rate hit 180; then dropped to incline 4.4 for last 17 minutes. Did 5 minute warmdown. Glute feels OK, heel feels OK, calf feels OK....all things considered a very tough and good workout.
Emmy did 65 minutes: 60 at speed 4.0 and incline 1.6 + 5 minute warm down = 275 calories and 4.18 miles. New high for her too. Next time we bump her up to incline 2.0, and I will try to do incline 5.5 for a full 60 minutes without my heart exploding in my chest (yikes).
Speaking of which, I think taking my resting pulse within an hour after a workout is biasing my Resting-HR way to the high side. I expect that my RHR is 20 beats slower before I work out. I may get a watch that monitors HR to test that theory.
Theory confirmed as of 6/15/07 since my RPR is now more like 65 at 10:24am. Also as of this morning my glute feels 80%, which could be the ibuprofen or could be it healing more rapidly than anticipated. Will take the next 2 nights off and see how it feels on my next training night on Sunday. |
Wednesday Jun 13 |
| Inclined Treadmill (Club La Maison) 1:01:00 [2]*** 3.46 mi (17:37 / mi) | |
| 0c rhr:75 slept:8.0 weight:210lbs (injured) shoes: Ascics GEL |
| Right Glut still hurting like heck...so increased incline to 5.5 and decreased speed to 3.5. Burned 600 calories. Never really felt like I was working though. Could easily do 5.5 incline and 4.0 speed (allegedly...we'll see what happens when I actually try it). Glut feels fine during 2nd half of workout when I've warmed up but pays me back double when I stop. |
Tuesday Jun 12 |
| Inclined Treadmill (Treadmill) 1:03:00 [3]*** 3.61 mi (17:27 / mi) | |
| 0c rhr:76 slept:8.0 weight:212lbs (injured) shoes: Ascics GEL |
| Right glutes killing me so did slower pace. Elevation at 4.5 still, but speed at 3.5 instead of normal 4.0. Went 3.61 miles and burned 600 calories. Hopefully glutes will improve and I can step up the speed. Climbing stairs hurts now when I push off with my right foot. Hello Costo-brand Ibuprofen. |
Monday Jun 11 |
| Inclined Treadmill race (Treadmill !) 1:02:00 [5]4.04 mi (15:20 / mi) | |
| max:172 0c rhr:90 slept:7.0 weight:209lbs (injured) shoes: Ascics GEL |
| Hurt right hip a little more, but pushed through it.
Did 60 minutes at speed 4.0 and incline 4.5. VERY challenging for me.
Emmy did 4.0 and incline 0.5. |
Sunday Jun 10 |
| Orienteering race (Core Creek) 27:32 [3]*** 3.5 km (7:52 / km) +42m 7:25 / km | |
| 10c rhr:92 slept:8.0 weight:209lbs shoes: Ascics GEL |
| *** MY FIRST YELLOW COURSE EVENT ***
Came in 2nd. Pace was 7.8666 min / km. That's my fastest yet. 1st place went to an 80 pound 10 year old. Zoinks !
Made one mistake at control 6 when ran to wrong side of rock cairn, which cost me 200-300 meters. Then made another at control 10 when followed turn in path back to control 1 rather than noticing that path goes straight at corner of field.
Also was slow and needed to walk a bunch. Will work on studying maps to not make similar mistakes, and will continue to both improve overall fitness and endurance, while dropping another 40 pounds to get to my goal weight of 170 lbs. |
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| C • FIRST EVER YELLOW COURSE EVENT! 2 |
| Inclined Treadmill 1:03:00 [3]4.3 mi (14:38 / mi) | |
| max:172 0c rhr:90 slept:8.0 weight:208lbs (injured) shoes: Ascics GEL |
| Worked out with Emmy at Club La Maison. I did the treadmill on speed 4 incline 4 for 55 minutes. Then I did speed 10 incline 0 for 1:15. Then I reseted for a couple minutes and did another full minute at level 10. Then I warmed down. I burnt 653 calories while watching Napoleon Dynamite! Emmy did speed 4 incline 0 for an hour. She fell off the treadmill but was unhurt. |
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| C • Oh no! 2 |
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Yellow - Splits |