Training Log Archive: addicted2runningIn the 7 days ending Mar 12, 2011:
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Saturday Mar 12, 2011 #
6 AM
Trail run 1:57:15 [3] 10.0 mi (11:44 / mi)
ahr:135 max:155 shoes: Crossovers
Great Baldy run - solo - conditions were perfect for fast ascent - rain had set cat tracks up really firm - Micro spikes actually served a true purpose.
Splits - :25:08 to ws lodge - 1:02:59 ws to top - :29:16 down
Splits - :25:08 to ws lodge - 1:02:59 ws to top - :29:16 down
9 AM
Note
Y Half program started today - I stuck with a participant who is quite overweight, run/walk for two miles (good recvovery for me after Baldy - but wanted a few more miles). She showed up in cotton sweats and a sleeveless cotton t-shirt - it's winter! She will be the success story of the program when she crosses the finish line in 13 weeks.
Friday Mar 11, 2011 #
Note
(rest day)
Knew the day was off after the first weight set in the morning - felt run down - quite tired.
Listen to body/self - break time
Listen to body/self - break time
Thursday Mar 10, 2011 #
10 AM
Treadmill 53:30 [4] 7.0 mi (7:39 / mi)
ahr:139 max:168 shoes: Scott Makani #3
3 mile warm up
5x1minute@15%@6mph, 2 minute recovery
5x:30sec@1.5%@12mph, 1 minute recovery
Cruise for remainder of miles
Good stretch session followed.
5x1minute@15%@6mph, 2 minute recovery
5x:30sec@1.5%@12mph, 1 minute recovery
Cruise for remainder of miles
Good stretch session followed.
12 PM
Gym Time 1:00:00 [3]
second kettlebell intro class-holy shit are these difficult and quite different.
Wednesday Mar 9, 2011 #
6 AM
Gym Time 1:30:00 [3]
12 PM
Road Run tempo 52:41 [4] 8.0 mi (6:35 / mi)
ahr:153 max:164 shoes: Scott Makani #3
Solid run-felt good-good effort
Trail creek, white cloud, svroad
Trail creek, white cloud, svroad
Tuesday Mar 8, 2011 #
6 AM
Treadmill 53:25 [3] 7.0 mi (7:38 / mi)
ahr:146 max:171 shoes: Scott Makani #3
3 mile warm up - quick clip
5x1minute@15%@6mph, 2 minute recovery (did the first at 18%-not yet)
5x30seconds@12mph, 1 minute recovery
remainder miles at quick clip
stretch
5x1minute@15%@6mph, 2 minute recovery (did the first at 18%-not yet)
5x30seconds@12mph, 1 minute recovery
remainder miles at quick clip
stretch
12 PM
Gym Time 1:00:00 [3]
Kettlebell class - very cool
Sunday Mar 6, 2011 #
Trail run 2:09:00 [3] 10.0 mi (12:54 / mi)
shoes: Crossovers
Baldy #2 with AJW - great to have company for the suffering. Lost watch data-bummer
10 AM
Spin Bike 1:00:00 [3]
Spin session after Baldy (and coffee/pastry) - good aerobic effort.