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Training Log Archive: Gswede

In the 7 days ending Aug 20:

activity # timemileskm+mload
  Running7 9:12:25 60.15(9:11) 96.81(5:42) 266828c186.2
  Core O'Clock2 1:10:0014.0
  Supplementary Jog1 30:00 3.11(9:39) 5.0(6:00)6.0
  Total9 10:52:25 63.26 101.81 266828c206.2

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Sunday Aug 20 #

Core O'Clock 40:00 [2]

130 pushups, 30xpedestal, 10 minute plank, 5 minute calf raises.

Running 1:10:00 [3] 14.0 km (5:00 / km) +200m 4:40 / km

Saturday Aug 19 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +130m 4:45 / km

Parque del Oeste. Good evening for an easy jog. I started an hour before sunset and the temperature was a nice even 100°F. At least the sun wasn't beating down on me.

Friday Aug 18 #

9 AM

Running 1:32:25 [3] 16.31 km (5:40 / km) +688m 4:41 / km

A run up to La Machota Baja with Alberto, Rorri, and Luis followed by some time at Alberto's pool. Great way to spend the day.

Thursday Aug 17 #

Running 35:00 [2] *** 6.0 km (5:50 / km)
28c

Evening jog in CDC with Luis including two courses on the Pine Tree map. Quite fun to have someone else there.
7 AM

Running 1:00:00 [3] 12.0 km (5:00 / km) +150m 4:42 / km

Early morning jog with Melanie and her sister.

Wednesday Aug 16 #

Core O'Clock 30:00 [2]

Achilles is feeling pretty sore after the past few intense days. As it seems the discomfort I'm experiencing is due to insertional achilles tendonitis, I'm going to insert isometric calf raises into my morning wake-up routine and core workout.

130 pushups, 30xpedestal, 10 minute plank, 5 minute calf raise

Tuesday Aug 15 #

Supplementary Jog 30:00 [2] 5.0 km (6:00 / km)

6 PM

Running 2:35:00 [3] 22.5 km (6:53 / km) +1200m 5:26 / km

Was getting really tired of the city and restless in general. So, I decided to head out to Cercedilla for a climb up to Siete Picos. Took a few wrong turns, but if I was looking to get lost and explore new parts are they really "wrong" turns? Unintended turns, perhaps.

https://goo.gl/photos/8YVeL2J38gmoNkh89

Monday Aug 14 #

Running 1:20:00 [4] 14.0 km (5:43 / km) +300m 5:10 / km

4x4 minute hill repeats with a recovery jog down hill averaging 6:00 to 6:30 from the bottom of Parque del Oeste to the top.

Climbed 50 meters on each and the distance for each went:

985 meters
1000
1000
1100

Goal was to run at 85-90% for the first 3 and then 95% for the last one. It was fun to make it sting on the last one.

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