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Training Log Archive: j.freshman

In the 7 days ending Apr 19, 2009:

activity # timemileskm+m
  Running (Easy)5 2:13:59 7.85 12.63
  Running (Hard)2 1:27:47 12.49(7:02) 20.1(4:22)
  Cross Training1 30:00
  Lifting1 20:00
  Intervals1 9:43 1.86(5:13) 3.0(3:14)
  Total6 4:41:29 22.2 35.73
averages - sleep:9 weight:139lbs

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Sunday Apr 19, 2009 #

Running (Easy) 29:59 [3] 4.45 mi (6:44 / mi)
shoes: New Balance- 769

Shortened version of my winter Sea Breeze route... why must they take the bridge out as soon as the weather becomes good for running?
This was recovery between the long runs of yesterday and tomorrow.

Saturday Apr 18, 2009 #

Running (Hard) long 38:15 [4] 5.25 mi (7:17 / mi)
slept:9.0 weight:139lbs shoes: New Balance- 769

Note

10 minutes rest

Running (Hard) long 39:07 [4] 5.25 mi (7:27 / mi)
shoes: New Balance- 769

The last three miles were... painful.

Friday Apr 17, 2009 #

Running (Easy) 30:00 [3]
shoes: New Balance- 769

Cross Training (steeple chase) 30:00 [2]
shoes: New Balance- 769

Dragged out a steeple and worked on form

Lifting 20:00 [3]

Note

Tomorrow I plan to run 10.5 miles total.
5.25 to a house I'm taking care of while the owners are away, with about 15 minutes rest as I do their chores, then back.

Making a note of my plans for the next morning helps keep me from chickening out.

Thursday Apr 16, 2009 #

Running (Easy) warm up/down 10:00 [2]

Intervals 9:43 [4] 3.0 km (3:14 / km)
shoes: New Balance- 769

5 sets of 400-200. 30 seconds recovery between the two. My pace was supposed to be 80-32
79-36-80-40-79-40-80-38-75-36
All of the 200's are educated guesses and the last one is a little faster because we rested longer.

Running (Easy) warm up/down 28:00 [2]

This is my approximate sum of recovery between sets (a jogged 800) and the 15 minute warmdown at the end.

Wednesday Apr 15, 2009 #

Note
(rest day)

School, Driver's Ed, Jazz Band Concert, the whole long term AP World Assignment.

Tuesday Apr 14, 2009 #

Running (Easy) warm up/down 10:00 [2]

you know: jogs, strides, stretching. the good stuff.

Running (Hard) race 5:23 [5] 1.6 km (3:22 / km)
shoes: ASICS Hyper Mids

I felt awful running today. Just tired overall.

Running (Hard) race (open 8) 2:30 [5] 0.8 km (3:07 / km)
shoes: ASICS Hyper Mids

Running (Hard) race (4x8) 2:32 [5] 0.8 km (3:10 / km)
shoes: ASICS Hyper Mids

Note

So I only improved my mile. But I'm more about that event anyway, so it doesn't bother me as much. 5:20 is mine on the 25.

Note

I googled myself to get to armory track and noticed this:
http://adrianbulldogs.cstv.com/sports/m-footbl/mtt...

Monday Apr 13, 2009 #

Running (Easy) 26:00 [3] 3.4 mi (7:39 / mi)
shoes: New Balance- 769

Afro and I.

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