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Training Log Archive: Trav

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  run13 13:47:57 33.5 53.91 777
  Gym11 8:05:00
  Cycle4 3:30:00
  Total28 25:22:57 33.5 53.91 777
  [1-5]28 25:01:22

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Saturday Jun 30, 2018 #

Cycle 1:20:00 [3]

false start on the mountain bike. Seemed super hard. Like I had gone weak and frail. Then I realized that the back brake had seized in clamped tight position. Had to walk the bike home with the rear wheel skidding along. Switched to Iron Butterfly. And did five standing tabata sets on the real trail.

Friday Jun 29, 2018 #

Gym 1:00:00 [4]

Good hard one.

Thursday Jun 28, 2018 #

run 45:00 [2]

Officially have a truly messed up left calf. Ran walked the whole way

Note

Calf prognosis from Eric the physio is that I need to stop running for awhile. So no SMT for me on Saturday.
C • Get on the bike! 3

Wednesday Jun 27, 2018 #

Gym 20:00 [3]

cumulative ab and upper body

Tuesday Jun 26, 2018 #

Cycle 30:00 [5]

Old standby tabatas as I bide time waiting for my calf to calm down.

Monday Jun 25, 2018 #

Gym 1:00:00 [4]

Guest coach this week.

Sunday Jun 24, 2018 #

7 AM

Cycle 35:00 [5]

four times four minute tabatas on the indoor trainer.
8 AM

Gym 20:00 [3]

core, upper body

Saturday Jun 23, 2018 #

run 1:00:00 [3]

Fine SMT with Tarno and hammer and the dogs. And then someone drove a nail into my calf. Dammit Dammit Dammit. Walked it home with Rox. Gotta let it heal.

Friday Jun 22, 2018 #

Gym 55:00 [3]

Thursday Jun 21, 2018 #

run 55:00 [3]

Tuesday Jun 19, 2018 #

run 53:00 [3]

slow run around the valley, testing out my calf. Going easy up the hills kept it safe.

Monday Jun 18, 2018 #

run 1:00:00 [5]

Conor threw a hard one at me. Lots of upper body, and then the erg. Best time ever: 1:40 for 500 meters

Sunday Jun 17, 2018 #

Cycle 1:05:00 [3]

Calf not right. hamstring not right. Fine. I'll cycle. Turned out to be a wonderful ride.
C • Get right 2

Saturday Jun 16, 2018 #

8 AM

run 1:25:58 intensity: (2:27 @1) + (45:25 @2) + (35:34 @3) + (2:32 @4) 7.44 mi (11:33 / mi) +250m 10:28 / mi
ahr:119 max:152

Slower run with hc, and later balogna, and Rox of course. Trying to make sure we keep injuries at bay.

Friday Jun 15, 2018 #

Gym 55:00 [3]

Mainly upper body.

Thursday Jun 14, 2018 #

run 55:00 [3]

Slow run in the new Topos. Balogna has convinced me. These are some fine shoes. Hurt my right calf a bit on Tuesday. It has calmed down a bit, but still troubled.
C • You will have to tell me ho... 3

Tuesday Jun 12, 2018 #

run 47:00 [3]

Cut it short a bit and walked some because of a calf spasm. Still hurts.

Monday Jun 11, 2018 #

Gym 55:00 [3]

Saturday Jun 9, 2018 #

3 PM

run 36:16 intensity: (8 @0) + (7 @1) + (1:36 @2) + (11:10 @3) + (18:19 @4) + (4:56 @5) 7.11 km (5:06 / km) +66m 4:52 / km
ahr:145 max:174

run 57:26 intensity: (42 @2) + (11:32 @3) + (43:58 @4) + (1:14 @5) 10.98 km (5:14 / km) +54m 5:06 / km
ahr:146 max:165

run 6:40 intensity: (1:11 @2) + (3:17 @3) + (2:12 @4) 0.97 km (6:54 / km) +12m 6:29 / km
ahr:132 max:155

One long run broken into three sections. One of the forced fun group activities was mountain biking along the cliffs of the Maltese coast. So I went on that one. But ran instead. Managed to stay with the group (50 all told), which was satisfying.

Friday Jun 8, 2018 #

Gym 30:00 [4]

More hotel gym upper body and core

Thursday Jun 7, 2018 #

Note

No SMT Saturday. More travel...
7 AM

run 58:24 intensity: (53 @1) + (12:57 @2) + (35:19 @3) + (8:19 @4) + (56 @5) 6.29 mi (9:17 / mi) +51m 9:03 / mi
ahr:127 max:176

Ocean front run in Valletta

Wednesday Jun 6, 2018 #

Gym 20:00 [3]

Upper body

Tuesday Jun 5, 2018 #

run 55:00 [3]

Preflight run around the loop

Monday Jun 4, 2018 #

Gym 55:00 [4]

Sunday Jun 3, 2018 #

run 1:00:00 [3]

Ramped up the speed a bit on all the hills. Roxy is learning parcour. The somersault parts are going to be difficult, but all the rest: she's a natural.

Saturday Jun 2, 2018 #

8 AM

run 1:33:13 intensity: (21:27 @0) + (9:01 @1) + (24:05 @2) + (31:09 @3) + (7:05 @4) + (26 @5) 12.76 km (7:18 / km) +344m 6:26 / km
ahr:109 max:163

SMT through the valley. Rox spread cheer along the way.

Friday Jun 1, 2018 #

Gym 55:00 [4]

Not my best effort

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