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Training Log Archive: DWildfogel

In the 1 days ending Jun 6:

activity # timemileskm+m
  Running1 40:50 2.72(15:01) 4.38(9:20) 65
  Walking1 11:20 0.48(23:45) 0.77(14:45)
  Total2 52:10 3.2(16:19) 5.15(10:08) 65

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Th

Thursday Jun 6 #

7 AM

Running warm up/down 8:00 [2] 0.5 mi (16:08 / mi)
ahr:150 max:174 shoes: Bright Blue Speedcross 5

Warm up in Natalie Green.

Running (Hill intervals) 23:48 [4] 1.71 mi (13:54 / mi) +63m 12:29 / mi
ahr:155 max:173 shoes: Bright Blue Speedcross 5

Phoenix Lake. Inspired by Peter Attia's suggestion that improving VO2 max is very important for training for older adults and that intervals are needed to improve VO2, and yet wanting to not overly stress my sore hamstring tendon, figured I should do some hill intervals, which have always been very good for me getting in shape anyway.

Figuring I should see if my hamstring could take it, started with just two intervals:

322 [427 rest] 308

After 500 rest, ran from the sewer at the top of the next (short) hill to the junction with the trail around the lake:

455

Then, without stopping, jogged for .21 in 4 mins as a recovery.

Leg held up well, pleased with the times, good hard workout. Will continue to do this, working up to 4 reps, and for a bit longer (~ 4 mins).

[Hill intervals]

Running warm up/down 9:02 [2] 0.51 mi (17:36 / mi) +2m 17:26 / mi
ahr:117 max:160 shoes: Bright Blue Speedcross 5

Cool down on Phoenix Lake Rd

9 PM

Walking 11:20 [3] 0.48 mi (23:45 / mi)
ahr:89 max:105

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