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Training Log Archive: D-MAN

In the 7 days ending Dec 8, 2015:

activity

time

miles

Flexibility

4:20:00

Running

3:56:45

32.64

(7:15)

52.53

(4:30)

150

Strength

30:00

Core

25:00

Total

9:11:45

32.64

52.53

150

[1-5]

4:51:45

1:55

0:00

» now

Tuesday Dec 8, 2015 #

Running warm up/down 15:25 [2] 3.15 km (4:54 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 18:03 [4] 6.0 km (3:01 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals- Card workout, draw a card 2-10, Joker-you pick, 2=200m 10=1000m stop once you reach 6000m or go over, rest was 1:1. Good workout. Last year I ended up doing 6.2 but averaged 3:02 km, so I was a tiny bit faster this year. My stomach didn't feel great which might have effected my workout a bit.

600m- 1:50.22
800- 2:29.35
400m- 1:10.00
300m- 51.07
300m- 53.02
200m- 35.92
1000m- 3:05.69
200m- 35.25
200m- 34.32
200m- 35.43
800m- 2:26.26
800m- 2:26.75
200m- 30.08

C • Fun workout 2

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Running 14:31 [3] 2.7 km (5:23 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 6 laps.

Note

PM 10min ice bath. 20min in the steam room, upper level.

Flexibility 20:00 [0]

PM Stretch.

Monday Dec 7, 2015 #

Running 1:15:17 [3] 16.84 km (4:28 / km) +100m 4:20 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run down to the river, West, past Edworthy Park bridge and back. The legs felt fine but my lungs were still a bit battered. So nice out, shorts in December is always nice! 8C with a light W wind which did make it a bit cooler.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Dec 6, 2015 #

Running warm up/down 14:43 [2] 2.95 km (4:59 / km) +10m 4:54 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run outside, Oval was closed and it was really nice out, 8C

Running race 2:03 [5] 0.8 km (2:34 / km)
shoes: Nike Zoom Victory Elite

PM Dino Opener at the Jack Simpson. Ran the 800m again this year. Ran pretty well for the first race of the season. Approximate splits were: 30, 32, 30.5, 30.5. Went through 200m in about 30 and 400m in 62. Got stuck in the second heat so was the fastest in the race. Ran .5 seconds faster than last year and ended up leading the 1 and a bit laps. The second lap was pretty slow but I didn't want to be in the front that early so I waited. Definitely would have run at least 1 second faster if I was in the other race with more people to push me on the last lap. Won my race but was 11th/26. Time was 2:03.24

Running warm up/down 15:49 [2] 2.77 km (5:43 / km) +10m 5:37 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run outside.

Note

PM 10min in the steam room, upper level. So nice for the lungs.

Flexibility 30:00 [0]

PM Stretch.

Saturday Dec 5, 2015 #

Note
(rest day)

Flexibility 1:00:00 [0]

PM Stretch.

Friday Dec 4, 2015 #

Running 15:23 [2] 3.15 km (4:53 / km)
shoes: Asics GEL-Speed Star 5 2015

AM Short run in the oval to get ready for Sunday's 800m, 7 laps.

Running 29 [4] 0.2 km (2:25 / km)
shoes: Nike Zoom Victory Elite

AM Did a 200m just to feel it out for Sunday.

Note

PM Had AT to get my calfs loosened up.

Flexibility 1:00:00 [0]

PM Stretch.

Thursday Dec 3, 2015 #

Running warm up/down 15:22 [2] 3.15 km (4:53 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run in the Oval, 7 laps.

Running intervals 4:44 [4] 1.8 km (2:38 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals 6x300m r60''. Taper workout for the 800m Sunday. The pace just felt fast and not smooth at all and my legs didn't feel that great. I blame it on presentation stress. Oh well still some fast times was just hoping to be closer to 46-45.
47.32
48.40
47.00
46.97
47.77
46.87

Core 10:00 [3]

PM Core.

Running warm up/down 14:46 [2] 2.7 km (5:28 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 6 laps.

Note

PM 10min ice bath and then 20min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Dec 2, 2015 #

Running 30:10 [2] 6.32 km (4:46 / km) +30m 4:40 / km
shoes: Nike Air Pegasus+ 30 2015

AM Run from the university over to Varsity and back. Didn't feel great in the legs to start but it got much better by the end. Kept it easy as I am racing the 800m this weekend. Nice out 5C with a light W wind.

Note

AM 15min in the steam room, upper/lower level.

Flexibility 30:00 [0]

PM Stretch.

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