Training Log Archive: TrailratIn the 7 days ending Feb 1, 2009:
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Sunday Feb 1, 2009 #
Note
slept:8.0 (rest day)
Driving home from Nebraska. Decided on a quick road trip last night to visit Grandpa, his 75th birthday and I did not want to miss that. Got home just in time for the Superbowl.
Saturday Jan 31, 2009 #
Running long (Treadmill) 2:00:00 [3] 13.5 mi (8:53 / mi) +1800ft 7:54 / mi
slept:7.0 shoes: Saucony Xodus
Long run
Ran with Ashley at the gym, she is about done with all the heart stuff and ready to hit the trails. Took profile of red hot and copyed it on the treadmill. Set at 9 min miles and just changed incline as needed.
Felt ok but wore new shoes so feet kind of sore
Ran with Ashley at the gym, she is about done with all the heart stuff and ready to hit the trails. Took profile of red hot and copyed it on the treadmill. Set at 9 min miles and just changed incline as needed.
Felt ok but wore new shoes so feet kind of sore
Weights (Core) 5:00 [3]
Short core workout after run
Friday Jan 30, 2009 #
Note
slept:8.0 (rest day)
Feel pretty good, calves a little sore and right IT band little tight but overall good.
Thursday Jan 29, 2009 #
Running tempo (Treadmill) 1:30:00 [4] 11.1 mi (8:06 / mi)
slept:8.0 shoes: Montrail Streak
Broken up Tempo run
20min warmup @ 6.5mph
6 X 1 mile at 6:53pace w/ 2min recovery @ 12pace
Ave Hr during sets ranged 165-170
15min cooldown at 7mph
I was feeling good so I did 2 extra faster miles.
20min warmup @ 6.5mph
6 X 1 mile at 6:53pace w/ 2min recovery @ 12pace
Ave Hr during sets ranged 165-170
15min cooldown at 7mph
I was feeling good so I did 2 extra faster miles.
Biking 15:00 [2]
Spin out legs at gym after run
Wednesday Jan 28, 2009 #
Running (Trail) 1:00:00 [3] 6.55 mi (9:10 / mi) +700ft 8:19 / mi
slept:4.0 shoes: Cascadia
Recovery run
Normal weds night run. This week was at Bear Creek State Park. Ran to top of Mt Carbon and back.
Felt ok just tired from lack of sleep last night.
Normal weds night run. This week was at Bear Creek State Park. Ran to top of Mt Carbon and back.
Felt ok just tired from lack of sleep last night.
Tuesday Jan 27, 2009 #
Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +1000ft 8:03 / mi
slept:7.0 shoes: Montrail Streak
Hill Tempo 20 mins
20min warmup @ 6.5mph 1% incline
20mins @ 9:45 pace & 7% incline Ave HR in set 154
20mins cooldown 6.5-7 mph 1% incline
Felt pretty good, tiredness in legs starting to go away
20min warmup @ 6.5mph 1% incline
20mins @ 9:45 pace & 7% incline Ave HR in set 154
20mins cooldown 6.5-7 mph 1% incline
Felt pretty good, tiredness in legs starting to go away
Biking 15:00 [2]
Easy at gym after run
Weights 20:00 [3]
3 sets of 12 reps
Dumbell bench press on ball
Lat pulldowns
Dumbell pullovers on ball
Dumbell shoulder press on ball
Reverse hamstring curls with ball
Upright dumbell rows standing on half ball
One quick set of pushups
Dumbell bench press on ball
Lat pulldowns
Dumbell pullovers on ball
Dumbell shoulder press on ball
Reverse hamstring curls with ball
Upright dumbell rows standing on half ball
One quick set of pushups
Monday Jan 26, 2009 #
Running (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi) +250ft 8:36 / mi
slept:7.0 weight:181lbs shoes: Montrail Streak
Recovery run on treadmill at 1% incline
Legs felt heavy and calves were tight, felt better last 15mins of run, they loosened up
Legs felt heavy and calves were tight, felt better last 15mins of run, they loosened up
Other (Rotating Stair Machine) 15:00 [3] 1.0 mi (15:00 / mi)
Rotating stair machine after run at easy pace- 50 floors