Training Log Archive: GlenTIn the 7 days ending Feb 12, 2017:
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Friday Feb 10, 2017 #
Strength and Flexibility (Yoga) 50:00 [1]
3 PM
Road Run 42:26 4.53 mi (9:22 / mi) +71m 8:56 / mi
ahr:139 max:165 shoes: Asics Gel-Nimbus 16
Around the neighborhood - staying mostly on the low traffic roads since any shoulders are snow filled. Roads mostly dry with just an occasional (avoidable) icy spot. Upper 20's, some breeze, some sun - a fine winter day.
Thursday Feb 9, 2017 #
12 PM
Treadmill warm up/down 10:10 1.0 mi (10:10 / mi) +16m 9:41 / mi
ahr:133 max:142 shoes: Asics Gel-Nimbus 16
Warm up.
Treadmill intervals 23:06 2.2 mi (10:30 / mi) +35m 10:00 / mi
ahr:142 max:160 shoes: Asics Gel-Nimbus 16
Using the "Interval" program on the treadmill 7 x 1:00 at 8min/mi pace with 1:00 recovery time. The program produces 7 repeats with equal work and recovery times (which are 1/20 of the total time you select for the workout), plus a 3 minute warn-up and 4 minute cool-down. Speeds are based on min and max values which you enter. Added some additional distance afterwards in "manual" mode.
Tuesday Feb 7, 2017 #
4 PM
Road Run 44:53 4.59 mi (9:47 / mi) +151m 8:52 / mi
ahr:135 max:153 shoes: Asics Gel-Nimbus 16
Spring Drive - one big hill. 40s, overcast and just short of drizzly.
Monday Feb 6, 2017 #
Strength and Flexibility (Yoga) 50:00 [1]
5 PM
Road Run 34:01 3.66 mi (9:18 / mi) +35m 9:02 / mi
ahr:137 max:162 shoes: Asics Gel-Nimbus 16
Out Hopewell and back, with a side loop on the return. Upper 40s.