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Training Log Archive: Trav

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  run19 18:07:31 86.33 138.93 2729
  Gym9 8:15:00
  Total27 26:22:31 86.33 138.93 2729
  [1-5]27 26:21:01

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Saturday Mar 31, 2018 #

7 AM

run 1:31:20 [3] 13.74 km (6:39 / km) +271m 6:03 / km

Easy going run around the classic SMT loop with HC

Friday Mar 30, 2018 #

Gym 35:00 [4]

Solid effort in the gym without Conor. Bologna in the house, though. We tried to stay out of each other's way.

Thursday Mar 29, 2018 #

6 AM

run 47:21 [3] 4.56 mi (10:23 / mi) +83m 9:50 / mi

3 x 5 minute tempo. This is a rest week.

Tuesday Mar 27, 2018 #

6 AM

run 45:14 intensity: (49 @1) + (9:49 @2) + (14:21 @3) + (19:34 @4) + (41 @5) 4.5 mi (10:03 / mi) +135m 9:12 / mi
ahr:134 max:168

20 minute tempo. All part of the program. Interesting to see my cadence slow down drastically when I'm running slower.

Monday Mar 26, 2018 #

run hills 16:00 [5]

Max stress test. Not quite as good as last year. But apparently you're not supposed to race the day before a max stress test.

Gym 55:00 [3]

Recovery gym workout.

Sunday Mar 25, 2018 #

9 AM

run warm up/down 25:00 [3]

Limbering up for the time trial
C • Super beautiful 4
10 AM

run race 19:20 [5] 5.1 km (3:47 / km) +55m 3:36 / km
ahr:87 max:103

A good test for fitness. 19:08. Right where I hoped. Though I thought mid race that I might be able to crack19. The first 2k are sorta uphill and into the wind, so it was a relief when we hit the turn around.

Saturday Mar 24, 2018 #

run 1:05:00 [3]

Cruisy cruisy around the Valley with The Collider. Some strides in there just to wake things up.

Friday Mar 23, 2018 #

Gym 55:00 [3]

Stretching and light weights.

Thursday Mar 22, 2018 #

6 AM

run 52:56 intensity: (13 @0) + (44 @1) + (9:34 @2) + (20:01 @3) + (17:35 @4) + (4:49 @5) 9.2 km (5:45 / km) +187m 5:13 / km
ahr:136 max:177

Last hard run before the round the bay 5 k test run on Sunday
C • 5k 6

Tuesday Mar 20, 2018 #

6 AM

run 1:00:57 intensity: (1:24 @1) + (10:28 @2) + (39:40 @3) + (9:25 @4) 5.58 mi (10:55 / mi) +187m 9:54 / mi
ahr:128 max:153

love these crisp spring mornings! The trail is frozen and clean. Watching dawn light my way...

Monday Mar 19, 2018 #

Gym 1:00:00 [5]

four x 20 seconds jumping squats with a 50 pound weight, 10 seconds rest in between. Same format for the running TRX planks, lat pulldowns and some other TRX exercise. Times two.
C • Running TRX Plank 3

Sunday Mar 18, 2018 #

7 AM

run intervals 1:06:57 intensity: (7 @0) + (28 @1) + (20:16 @2) + (24:35 @3) + (19:22 @4) + (2:09 @5) 11.25 km (5:57 / km) +199m 5:28 / km
ahr:131 max:166

Gorgeous morning. 6 4 minute intervals with 2 minutes in between. Trails froze up overnight so could run with a bit of speed

Saturday Mar 17, 2018 #

8 AM

run 1:39:13 intensity: (1:07 @1) + (8:22 @2) + (50:25 @3) + (14:29 @4) + (24:50 @5) 14.42 km (6:53 / km) +326m 6:11 / km
ahr:141 max:183

SMT with Tarno and HC. And Roxefeller, of course. HC is looking good on the flats. Nice cadence, good posture, smooooooth.

Friday Mar 16, 2018 #

Gym 1:00:00 [5]

Thursday Mar 15, 2018 #

6 AM

run 51:50 intensity: (30 @0) + (15 @1) + (2:28 @2) + (23:01 @3) + (21:12 @4) + (4:24 @5) 5.12 mi (10:07 / mi) +172m 9:10 / mi
ahr:140 max:181

6 x 3 min with 3 min rest between

Tuesday Mar 13, 2018 #

6 AM

run 54:42 intensity: (9 @0) + (41 @1) + (8:18 @2) + (26:29 @3) + (19:05 @4) 8.16 km (6:42 / km) +195m 5:59 / km
ahr:132 max:158

Steady easy run with 11 strides thrown in at the end.

Monday Mar 12, 2018 #

Gym 1:00:00 [5]

This should be a four, but I gave blood today and that kinda knocked the snot out of me. So perceived effort was five

Sunday Mar 11, 2018 #

3 PM

run 1:30:41 [4] 14.95 km (6:04 / km) +323m 5:28 / km

Missed yesterday, so went long today and knocked off a few extra intervals. Was supposed to do 5 by 4 minutes with 3 minutes jogging. Did 8 by 4 minutes.

Friday Mar 9, 2018 #

Gym 1:00:00 [5]

More endurance weights. 30 seconds on 20 seconds off times 3, jumping goblet squats, etc

Note

We're away this weekend. So no SMT tomorrow.

Wednesday Mar 7, 2018 #

6 AM

run 51:01 [3] 5.48 mi (9:19 / mi) +128m 8:41 / mi

Four by five minutes with four minutes of joggy joggy in between.

Tuesday Mar 6, 2018 #

run 55:00 [3]

Easy run, but with 12 "strides" to finish it off.

Monday Mar 5, 2018 #

Gym 55:00 [4]

More endurance sets (35 seconds on 20 seconds off times 3) of various squats and lifts

Sunday Mar 4, 2018 #

run intervals 54:00 [5]

5x4 minute intervals with four minutes of joggy joggy in between

Saturday Mar 3, 2018 #

8 AM

run 1:28:41 intensity: (14 @0) + (1:59 @1) + (20:14 @2) + (59:16 @3) + (6:58 @4) 8.03 mi (11:03 / mi) +267m 10:01 / mi
ahr:125 max:156

Friday Mar 2, 2018 #

Gym 55:00 [5]

Thursday Mar 1, 2018 #

6 AM

run 52:18 intensity: (17 @0) + (49 @1) + (6:25 @2) + (22:41 @3) + (15:35 @4) + (6:31 @5) 5.32 mi (9:50 / mi) +201m 8:48 / mi
ahr:137 max:180

6 x3 minute intervals. This is getting harder.

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