Training Log Archive: bcvljIn the 7 days ending Mar 13, 2010:
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Saturday Mar 13, 2010 #
12 PM
Indoor Trainer (Spin) 30:00 [3]
ahr:147 max:165
Midday spin. Did a couple intervals. warm up for 5 min at 80-88rpm tehn did 22 min at 90-99rpm. then cool down for 3 min at 85-92 rpm. 7th day in a row for exercise. Wow!!!
Friday Mar 12, 2010 #
7 AM
Running 23:50 [3] 3.15 mi (7:34 / mi)
shoes: Asics Nimbus VIII
Squadron PT. Ran form Gym to railroad tracks just past the golf course. Temp was 40F felt like 34F with teh wind at 10-15 mph. 11:22 out and 12:28 back. There was a stiff wind coming back. A little chilly at first but warmed up pretty quick then hit the head wind on teh way back.
Circuit (SQDN PT) 15:00 [2]
Jumping jacks sets of 20 4 count x5 then pushups and crunches 20 then 20 then 15 then 10 then 5. The jumping jacks gave me a strange headache on teh left side as if my brain was bouncing up and down. I could not look up or it was severe. I had to look at the ground to keep the pain level down.
Thursday Mar 11, 2010 #
5 AM
Running (With Duke) 14:30 [3] 2.0 mi (7:15 / mi)
ahr:125 max:179 shoes: North Face Trail #2
It was tough to get out of bed today. ran 2 miles with Duke. He is getting better but I had to hold him back a few times. Cool at 30F. Knee still hurts a little. Need to ice and stretch it more. even split 7:15 out and 7:15 back.
Wednesday Mar 10, 2010 #
5 AM
Running 38:45 [3] 5.0 mi (7:45 / mi)
ahr:149 max:180 slept:7.0 weight:159lbs shoes: North Face Trail #2
3rd 5 am run in a row! Chilly at 23F. 19:15 out and 19:30 back. Not quite a neg split. I was listening to Pandora radio "Jars of Clay" on my phone but it died on the way back because I didn't charge it last night. Oh well. Left knee stills hurts too.
Tuesday Mar 9, 2010 #
5 AM
Running 24:13 [4] 3.35 mi (7:14 / mi)
ahr:129 max:182 slept:7.5 weight:159lbs shoes: North Face Trail #2
5 AM run. Had a little bit of a hard time getting out of bed this am. Good run. Neg Split 12:10 out and 12:03 back. first mile was 7:11 last mile was 7:03. Temp 27F with very light wind.
Monday Mar 8, 2010 #
5 AM
Running (With Duke) 14:16 [4] 2.0 mi (7:08 / mi)
ahr:128 max:183 slept:7.0 weight:158lbs shoes: North Face Trail
AM run with Duke. Great Neg split. 7:21 out and 6:55 back. Duke did some pulling both ways. He is running great. Time to start running farther with him. Cool 30F felt like 25F with light breeze at 5-10mph.
Sunday Mar 7, 2010 #
10 AM
Walking 1:30:00 [1] 2.0 mi (45:00 / mi)
Nice family walk out at Holly ??? on Wakeby Mashpee Lake. Pushed LJ in the stroller. Nice day for it 50F.
12 PM
Indoor Trainer hills (Hills) 45:00 [4]
ahr:141 max:176
Indoor Trainer. Was a very nice day outside but roads stil have a lot of water and dirt on teh sides. not yet ready to ride outside. Did Hill Workout 1. Staretd with 5 min warm up then 5 min at >90 RPM then 3:00 seated climb followed by 1 min spin then 2:30 seated and :30 standing with 1 min spin until I was doing 3: min stand and no seated. Did 6 min cool down. toatal was 45 Min. Spent 18:02 in Z3 (130-149 HR) with avg 141, then 14:12 in Z4 (149-168), with avg 157 and 2:26 in Z5 (168-187) avg 170. Real good sweat today. Still ahve a lingering cough from this bout of Bronchitis but I am going to officially call the illness over.