Training Log Archive: TrailratIn the 7 days ending Dec 21, 2008:
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Sunday Dec 21, 2008 #
Running long (Treadmill) 2:00:00 [3] 13.0 mi (9:14 / mi) +1000ft 8:36 / mi
slept:8.0 shoes: Cascadia
Long run of 2 hours at an easy pace. Did on the treadmill so I could run with Ashley to keep an eye on her and still run an ok pace. I did mess with the incline a little to change it up where I kept the same pace but bumped it up to 15% for 10 seconds then took it back down, did this 3-4 times. Might go back tonight and make up the recovery run that I missed this week or may make it up next week, I have Thursday 25th- Thursday 1st off work with Ashley being gone at work a lot of the time.
Saturday Dec 20, 2008 #
Running (Treadmill) 1:30:00 [3] 9.75 mi (9:14 / mi) +400ft 8:53 / mi
slept:8.0 shoes: Cascadia
Medium Long Run of 1:30 at easy pace
Felt pretty good and just cruized along. Legs felt pretty good. Average HR was 125 bpm.
Running hills (Treadmill) 10:00 [4] 1.25 mi (8:00 / mi) +500ft 5:48 / mi
shoes: Cascadia
10 x 30 seconds at 8:30 per mile 8% grade. Focused on using an explosive, powerful stride going up the hill. Did 30 sec at 8:30 then jumped off for 15 seconds then repeated until all 10 were done. Ave HR during set was 168 and 150 durning recovery. Did this after the 1.5 hours of running, already a little tired. Felt strong.
Friday Dec 19, 2008 #
Note
(rest day)
Could not get child care so I could get away to run. Bad planning on my part. Will try and make up this hour by doing 3 on Sunday instead of 2 hours.
Thursday Dec 18, 2008 #
Note
slept:7.5 (rest day)
Took a rest day today. All the stress of the week has caught up with me an I needed a rest day. Have not been sleeping well with dealing with Ashley's heart issues this week. Legs and myself in whole are very tired. Going to do the med-long run tomorrow after work instead.
Wednesday Dec 17, 2008 #
Running (Treadmill) 30:00 [3] 3.25 mi (9:14 / mi) +200ft 8:43 / mi
slept:7.0 shoes: Montrail Streak
30 min recovery run on the treadmill at 1% incline. Had to do the short run because I had to take Ashley to the doctor. Tired and felt harder that it should have. My average HR was 134 which is about 10 BPM faster than normal at this pace.
Weights 45:00 [3]
Did 3 sets of 10-12 reps of the following exercises
1. push ups on the ball
2. Lat pulldowns
3. Pull overs on the ball
4. Dumbell shoulder press on the ball
5. power cleans 8 reps per set
6. Good Mornings
7. Leg curls
8. Leg extension
9. Calf raises on the calf machine
10. Sit up machine (100 reps broken up in sets)
11. 30 second Planks
1. push ups on the ball
2. Lat pulldowns
3. Pull overs on the ball
4. Dumbell shoulder press on the ball
5. power cleans 8 reps per set
6. Good Mornings
7. Leg curls
8. Leg extension
9. Calf raises on the calf machine
10. Sit up machine (100 reps broken up in sets)
11. 30 second Planks
Tuesday Dec 16, 2008 #
Running (Treadmill) 1:00:00 [4] 7.5 mi (8:00 / mi)
slept:6.0 shoes: Montrail Streak
Flat Tempo run of 30:00 @ 7:15 per mile
Warm up for 20mins at 9 min mile
30 mins at 7:13 per mile
10 min cool down at 8:30 min miles
Felt ok but could tell that I have not ran since Saturday, the warm up felt fast even though it should not have. The tempo was a challange, more mental than physical, tired from the lack of sleep the last 2 nights.
Warm up for 20mins at 9 min mile
30 mins at 7:13 per mile
10 min cool down at 8:30 min miles
Felt ok but could tell that I have not ran since Saturday, the warm up felt fast even though it should not have. The tempo was a challange, more mental than physical, tired from the lack of sleep the last 2 nights.
Biking 15:00 [2]
On the bike at the gym after the run to spin out the legs a little.
Monday Dec 15, 2008 #
Other 1:00:00 [2]
slept:4.0
30 mins on the Elliptical Trainer and 30 mins on the Stair Step machine at the gym. Just doing some cross training to loosen up some more.
Tired, only got 4 hours of sleep last night, Ashley's mom was in the ER and we had to drive her home at 1am. Long night.
Tired, only got 4 hours of sleep last night, Ashley's mom was in the ER and we had to drive her home at 1am. Long night.
Weights 30:00 [3]
Did 3 sets of 12 reps of the following exercises
1. bench press w/ dumbells on the ball
2. Lat pulldowns
3. Pull overs on the ball
4. Dumbell shoulder press on the ball
5. Upright rows w/ dumbells standing on half ball on the floor
6. One leg dumbell rows
7. Sit up machine (100 reps broken up in sets)
8. 30 second Planks
Felt pretty good but a little tired from lack of sleep, skipped weights on the legs so they are fresh for tomorrow's Tempo run.
1. bench press w/ dumbells on the ball
2. Lat pulldowns
3. Pull overs on the ball
4. Dumbell shoulder press on the ball
5. Upright rows w/ dumbells standing on half ball on the floor
6. One leg dumbell rows
7. Sit up machine (100 reps broken up in sets)
8. 30 second Planks
Felt pretty good but a little tired from lack of sleep, skipped weights on the legs so they are fresh for tomorrow's Tempo run.