Sunday Feb 19 |
 | Note | |
| |
| I-1 or Race: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 6% or 8k. |
| Note | |
| slept:8.5 (sick) (rest day) |
| Something is wrong today, am I getting sick?! Anyway, took a rest day in hope I'll be ok tomorrow. |
Saturday Feb 18 |
| Trail-Grass Running long 1:30:00 [3] 18.5 km (4:52 / km) | |
| ahr:133 max:142 slept:8.5 (injured) (sick) shoes: Salomon XA Pro 3D (2005) |
| Longer easy run; windy and colder than yesterday, but still ok. My left upper hamstring hurts more than usual. |
Friday Feb 17 |
| Trail-Grass Running 1:01:00 [3] 13 km (4:42 / km) | |
| ahr:131 max:140 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Easy run, mostly on the grass with some pavement runs; windy. |
Thursday Feb 16 |
| Note | |
| |
| Ti*: Repeated 4 x 1mi to 15min. each at T-pace w/1min. rest up to 10% or 8mi plus 4 strides. |
| Trail-Grass Running 59:15 [3] 13 km (4:33 / km) | |
| ahr:137 max:148 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Could miss so warm evening. Ran on the grass (60%) along pavement (40%), plus 2 full loops around HS. Track still have some snow, but it'll be gone by tomorrow. |
| |
| C • And then you'll sprint.
Good ... 1 |
Wednesday Feb 15 |
| Note | |
| |
| I-1: Repeated 1k/1.2k/1mi (4-5 min. per run) w/3-4min. jog up to 8% or 10k. |
| Note | |
| |
| In Stock: Jens Of Sweden MP-500 (2GB, Excentrique, $275) MP3/MP4 player, radio, recorder. |
| Road Running 57:00 [3] 11.9 km (4:47 / km) | |
| ahr:129 max:139 slept:7.0 shoes: Salomon XA Pro 3D (2005) |
| Change of plans. Nice weather forced me to wash my car followed with nice jog outside, still on the pavement due to some snow left since last weekend. Even nearest HS track wasn't in good shape to do speed work tonight. |
| Strength 10:00 [1] | |
| |
| Balance at stability disk (GoFit) altering legs every minute. Surprisingly left leg was more stable than right ... |
Tuesday Feb 14 |
| Treadmill warm up/down 10:00 [2] 1.1 mi (9:05 / mi) | |
| ahr:114 max:121 slept:7.5 weight:68.5kg shoes: Saucony Grid |
| Warmup at 6.5mph/2.5%. |
| Treadmill hills (Trail blazer) 30:00 [3] 3.4 mi (8:49 / mi) | |
| ahr:127 max:134 slept:7.5 weight:68.5kg shoes: Saucony Grid |
| Trail blazer program with usual max settings as of 8mph amd 8%. Felt good and L hamstring didn't bother me a lot, just very light reminder. |
| Cross-training hills (Precore machine) 30:00 [3] 3.5 mi (8:34 / mi) | |
| ahr:117 max:133 slept:7.5 weight:68.5kg shoes: Saucony Grid |
| Tried new machine (Precore), cross training 2 program with max incline set to 11 and resistance 7 for the first half and then 9; forward and backward.
There is only one machine left I didn't try yet. |
| Strength 15:30 [2] | |
| ahr:96 max:117 slept:7.5 weight:68.5kg shoes: Saucony Grid |
| Abs, arms, and stretching. Hot sauna after. |
Monday Feb 13 |
| Note | |
| |
| Week 18. L (up to 25% or 2hr) + strides. |
| Cross-training hills (Level 7.) 30:00 [4] 5.0 mi (6:00 / mi) | |
| ahr:129 max:153 slept:7.0 weight:68.5kg shoes: Saucony Grid |
| Hills program, kept 80-82rpm (went down to 75-77rpm at max level). |
| Treadmill hills (Trail Blazer) 35:00 [3] 3.4 mi (10:17 / mi) | |
| ahr:128 max:138 slept:7.0 weight:68.5kg shoes: Saucony Grid |
| Warmup for 5 min. at 6.5mph/2.5%.
Then trail blazer program with 8mph/8% max settings. Generaly, there are several different sets like 8mph/0%, 7.4mph/2.5%, 6.6mph/5%, and 5.8mph/8%.
Did not feel L hamstring for the first 10 min., then light feeling.
|
| Cross-training hills 20:00 [3] 1.7 mi (11:46 / mi) | |
| ahr:113 max:127 slept:7.0 weight:68.5kg shoes: Saucony Grid |
| Tried different machine, have to figure out how to set workouts. |
| Strength 13:30 [2] | |
| ahr:97 max:120 slept:7.0 weight:68.5kg shoes: Saucony Grid |
| Abs, arms, and stretching. |