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Training Log Archive: Ironguille

In the 7 days ending Oct 20, 2007:

activity # timemileskm+m
  Running5 5:41:31 42.92(7:57) 69.07(4:57)
  Swim2 2:10:00 2.45(53:09) 3.94(33:02)
  Yoga1 1:20:00
  Personal Trainer1 30:00
  Total5 9:41:31 45.37 73.01
averages - sleep:11.4 weight:152.9lbs

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Saturday Oct 20, 2007 #

Running 1:27:39 [3] * 11.34 mi (7:44 / mi)
ahr:155 max:167 slept:6.0 weight:154lbs (injured) shoes: Blue NB Trail

Last long run before marathon. Add extra weight in a bag. Drink 1 bottle water, one gatorade, 1 bag cube and 2 gels. Feel tired at the end.

Friday Oct 19, 2007 #

Running warm up/down 26:33 [3] 3.23 mi (8:13 / mi)
ahr:146 max:167 slept:8.0 weight:151lbs (injured) shoes: Red Nike Pegasus

My shi splints still bother once in a while, always before staring to run. I'm stretching for 5 min more or less, but feel better icing and drinking vitamin D. I ran from home to the swim training as my warm-up. HUMID day. Running with 4 extra-pounds bag.

Swim tempo 1:00:00 [3] 1.14 mi (52:49 / mi)
slept:8.0 weight:151lbs (injured)

This was the LAZY train (I didn't agree) but was good after all, and the group make you do it.
Warm up (part was my run early, I jumped the 200yards)
S-200 (skipped), D-100, K-100, S-50
Main set:
2x50 on :1"
2x100 on 2"
2x150 on 3"
1x200 on 4"
2x150 on 3"
2x100 on 2"
2x50 on :60
Pull 4x75
Cool down: 100, I did 50

Total yardage: 2000 for me

Thursday Oct 18, 2007 #

Personal Trainer 30:00 [3]
ahr:119 max:142 slept:5.0 weight:151lbs (injured)

Due to tapering for marathon the training intensity is low, but it also make you to work a lot.

Running tempo 51:00 [4] 6.43 mi (7:56 / mi)
ahr:145 max:163 slept:5.0 weight:151lbs (injured) shoes: Red Nike Pegasus

We did a tempo run of about 4 miles the rest was slower. We average 1mile splits of 7:18

Wednesday Oct 17, 2007 #

Swim 1:10:00 [4] 1.31 mi (53:26 / mi)
slept:6.0 weight:154lbs (injured)

We did a workout. I think first time in life that I did one at all.
300 warmup
300 free
2X150 20sec rest
4x75 15sec rest
6x50 10sec rest
12x25 5sec rest
200 pull
200 kick
100 warmdown

2300 yards

Running 25:00 [2] 2.73 mi (9:09 / mi)
slept:5.0 weight:154lbs (injured) shoes: Blue NB Trail

Run to swimming pool for swim workout. Very slow, forgot heart rate monitor.

Running 30:00 [2] 3.19 mi (9:24 / mi)
slept:5.0 weight:154lbs (injured) shoes: Blue NB Trail

Run back home after swm practice. Feel a little bit the shin splint.

Tuesday Oct 16, 2007 #

Note
slept:6.0 weight:154lbs (injured) (rest day)

Rest day feels tired, took a break. Drove like 6 miles in the city.

Monday Oct 15, 2007 #

Note
slept:6.0 weight:154lbs (injured) (rest day)

Fell tired from Sunday's long run. Day was complicated at work. So took it off.

Sunday Oct 14, 2007 #

Running long 2:01:19 [4] 16.0 mi (7:35 / mi)
ahr:151 max:174 slept:10.0 weight:154lbs (injured) shoes: Blue NB Trail

Long run at C&O Canal Trail. Gravel path all the way. Temperature was very confortable, lack of water to the end (my fault). Use hammer gels, too sweet for me.

Yoga (Advance Class) 1:20:00 [3]
slept:10.0 weight:153lbs (injured)

After a 16 miles run, I registered to an advance yoga class (not very smart), but you do not have to push yourself to a point of disconfort. It help streching my legs and recovering.

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