Training Archive: cathiIn the 31 days ending 2008-01-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||||||
running (road run) 38:00 [4] 4.5 mi (8:27 / mi)
slept:6.5
was supposed to be speed work, but coming bad weather turned this into just a fast run - not quite tempo, but solid effort
strength (core) 20:00 [2]
running (trail) 50:00 [4] 5.0 mi (10:00 / mi)
shoes: HardRock 1
just nolan - mushroom and back. shorter than normal, but faster pace. not quite with the guys, but (slowly) getting closer again
strength (core) 15:00 [2]
yoga (yoga at home) 30:00 [3]
Note
(rest day)
i suck and didn't get anything in. (again). but i did get a big project finished up with work. big load off my shoulders!
Note
slept:7.0 weight:130lbs (rest day)
looong working monday! :(
running long (trail) 2:44:00 [3] 15.0 mi (10:56 / mi)
slept:7.0
intensity would be a 3.75 :)
i'm upping the time a lot these last few weeks but trying to be smart about it. goal today was 2.45-3, so i was right on track. perfect time/distance for the body, although we'll see how the body feels tomorrow!
route:
nolan-edwards point-mushroom rock-suck creek road (stopped on ridge to limit time)-mushroom rock-nolan
cycling race (cyclocross race) 40:00 [5]
slept:7.5
totally different type of course than last week - much more technical with tight, twisty turns and a good bit of mud! a stacked womens field today... got 5th out of 7. i think i carried an extra 5 lbs of mud on my tires too. i see a new bike in my future :)
cycling warm up/down (cyclocross race) 45:00 [2]
strength (core work) 45:00 [4]
strength (core work) 50:00 [3]
slept:5.5
yoga (yoga) 1:00:00 [3]
strength (core work) 1:00:00 [4]
slept:5.5 weight:130lbs
running (trail) 1:30:00 [3] 7.4 mi (12:10 / mi)
nolan to edwards point
strength (core work) 55:00 [4]
slept:6.0
strength (core work) 53:00 [4]
slept:6.5
18 degrees this morning. brrr!
running long (trail) 2:00:00 [3]
slept:8.5
at raccoon
parked at east overlook and ran to dam sidewalk and back. effing cold out.
cycling warm up/down (cyclocross race) 20:00 [3]
cycling race (cyclocross race) 44:00 [5] 7.6 mi (5:47 / mi)
4 laps on approx 1.9mile course. not very technical. 3 double barriers. at chickasaw trace.
1st cross race! raced womens 4. got 3rd place! (field of 8). and raced on my mtn bike.
strength (core work) 1:00:00 [4]
slept:6.5 weight:130lbs
strength (core workout) 55:00 [4]
slept:5.5
running intervals (track) 45:00 [3] 5.0 mi (9:00 / mi)
warmup/cooldown
6x600s with 200 recovery
first time back at the track in 2 months so i took it easy today.
strength (core workout) 1:00:00 [4]
slept:6.0 weight:130.2lbs
running (road run) 1:00:00 [3] 6.12 mi (9:48 / mi) +40m 9:37 / mi
road run from my house. down mississippi, to barton, across veterans, to 4th, across walnut, up tremont, down mississipi, home. slow going with snow & ice.
strength (core work) 55:00 [4]
slept:5.5
work is killing me this week. didn't get home till almost 8:30pm. :(
strength (core work) 50:00 [4]
slept:5.0 weight:130.2lbs
took me about an hour to get to sleep last night :( starting off the week low.
cycling (mtn bike at raccoon) 2:40:00 [3] 22.0 mi (7:16 / mi)
counter clockwise loop:
playground-intestines-6flags-1way
felt good. except for my shoulder catching a pine tree. and busting it twice on rocks, hitting the same spot on my left knee both times. right ankle feeling ready to run.
cycling (mtn bike at raccoon) 2:40:00 [3] 22.0 mi (7:16 / mi)
counter clockwise loop + playground, powerline, intestines, 1way.
Note
slept:5.5 weight:129.4lbs (rest day)
worked till 2am. needed to sleep! skipped boot camp.
strength (core work) 50:00 [4]
slept:5.0 weight:129.4lbs
core work with mark
yoga (yoga at home) 45:00 [3]
strength (core work) 55:00 [4]
slept:5.0 weight:129.4lbs
i need more sleep
running (short road run) 35:00 [3] 4.0 mi (8:45 / mi)
strength (core work) 55:00 [4]
weight:127.6lbs
strength (core work) 50 [4]
weight:127.4lbs
cycling (mtn bike at raccoon) 2:30:00 [3] 20.0 mi (7:30 / mi)
counter clockwise loop w/ powerline, intestines, one way trails. no 6flags. rode with david, 3hrs including stops. estimated distance. first bike in almost 6 weeks!! the last 30 min burned, but it was nice to be back out.
running (trail) 45:00 [3] 4.0 mi (11:15 / mi)
lookout mtn
route: cravens-sunset-upper gum-upper truck-rifle pits-cravens
first run in almost 6 weeks! took it easy for the first time out.