Training Log Archive: mehosfordIn the 7 days ending Aug 16, 2009:
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Sunday Aug 16, 2009 #
Running (Trail) 3:00:00 [3] 15.0 mi (12:00 / mi) +3000ft 10:05 / mi
shoes: Mtn. Masochists
Orcas isle tour with Matt on the 50km course. Beautiful. Saw bambi on the way up Mt. Pickett. Amazing.
Saturday Aug 15, 2009 #
Running hills (Trail) 1:30:00 [3] 8.0 mi (11:15 / mi)
Mt. Si with coach after A team trip to airport. 58 min to "the bench."
Favorite training day thus far for sure.
Favorite training day thus far for sure.
Running (Road) 1:20:00 [3] 12.0 mi (6:40 / mi)
Lake Union circumnavigation. I love Seattle. Rushing back for home cooked meal with awesome company.
Thursday Aug 13, 2009 #
Running intervals 20:00 [4] 2.5 mi (8:00 / mi)
slept:5.5 weight:103lbs
1/2 mile WU and cool down followed by 8x TABATA on the grass. All sorts of fun. Clouds/wind/rain coming in over the lake. Cool.
Strength 40:00 [3]
1. DOT cubed - 8 minutes
2. 100's - 5 x 20 reps each. 20 minutes
3. WYLIT - 4 x 5 reps each. 12 minutes
The DOT drill was sort of laughable. Hamstrings sore from yesterday. I had such a hard time hitting the circles. So I just redrew in so that they were closer together. Just kidding.
2. 100's - 5 x 20 reps each. 20 minutes
3. WYLIT - 4 x 5 reps each. 12 minutes
The DOT drill was sort of laughable. Hamstrings sore from yesterday. I had such a hard time hitting the circles. So I just redrew in so that they were closer together. Just kidding.
Wednesday Aug 12, 2009 #
Running intervals (Track) 1:00:00 [5] 7.5 mi (8:00 / mi)
9 x 800's at East High Track Part II
3:04, 3:09, 3:04, 3:04, 3:07, 3:06, 3:07, 3:03, 3:03
Crush power still delivering at the track. Felt good. 1 mile WU and 1 mile cool down. Ran 'em with 200 rest in blocks of 3's and then maybe a 400 rest. Mainly tried to get it done before I woke up and contemplated the exercise. I like the track. Nutty. Also 5x barefoot 100's on the grass with 100 rest in between because the grass was cool on the feet.
3:04, 3:09, 3:04, 3:04, 3:07, 3:06, 3:07, 3:03, 3:03
Crush power still delivering at the track. Felt good. 1 mile WU and 1 mile cool down. Ran 'em with 200 rest in blocks of 3's and then maybe a 400 rest. Mainly tried to get it done before I woke up and contemplated the exercise. I like the track. Nutty. Also 5x barefoot 100's on the grass with 100 rest in between because the grass was cool on the feet.
Running (Trail) 1:27:00 [3] 9.0 mi (9:40 / mi) +1500ft 8:21 / mi
Tempo Inferno on the BST. Forgot that it was not meant to be be tempo for full 90 min. Essentially 50 min tempo until my iPod started to melt and Eddie started to drag at which time I slowed down and just ran fast feet across the flats. I think I lost some IQ points on this run.
Monday Aug 10, 2009 #
Biking (Mountain) 1:00:00 [3] +1030ft
Mtn Biking (no, really) on the BST with Eddie at dusk. Bueno. Almost Friday. Muy Bueno.