Training Log Archive: nolimitIn the 7 days ending Jan 10, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Jan 10, 2010 #
easy run 2:16:00 [3] *** 13.0 mi (10:28 / mi) +2212ft 9:01 / mi
weight:166lbs shoes: Montrails Streaks
Falcon Trail Loop: Ran with partner. At the finish felt good. I think this is getting easier to do. Meaning, my energy level is still high.
Saturday Jan 9, 2010 #
easy run long 3:01:00 [4] *** 15.03 mi (12:03 / mi) +3589ft 9:49 / mi
ahr:138 max:159 slept:7.0
Red Cayon Run with CRUD. Got some good tip reminders from Coach Paul. By 2.5 hours I began to slow way down. trying to keep the pace, my HR monitor read in the 150s. I drank enough fluids, took in E-caps, but fell short on the calories. I went out with 9 power gels and came back with three. So I was short 300 cal. This could be an indicator of my energy level dropping. Furthermore, the last 2 weeks I have been running between 1.5 -2 hours runs a day before my scheduled long run. This also could have contributed to being fatigue. So, I will cut down on my training a day before a long run and do a better job with taking enough calories during my long run.
Friday Jan 8, 2010 #
easy run 46:00 [3] 5.0 mi (9:12 / mi)
weight:166lbs
AM run, 0 degrees with running partner.
easy run (TM Easy Run) 1:00:00 [3] 6.61 mi (9:05 / mi)
ahr:133 max:134
felt good! Total mileage for today is 11.61 today.
Thursday Jan 7, 2010 #
Treadmill Incline Run 55:00 [4] 5.75 mi (9:34 / mi)
max:163
10 min warm up
45 min @ 6% incline, 10:00 mile pace
4 run strides, flat
a little cool down.
Wasn't bad at all. I think I could have gone sligtly faster or raise TM 7%.
45 min @ 6% incline, 10:00 mile pace
4 run strides, flat
a little cool down.
Wasn't bad at all. I think I could have gone sligtly faster or raise TM 7%.
Wednesday Jan 6, 2010 #
easy run 1:30:00 [2] 9.0 mi (10:00 / mi)
sante fe trail, 3 degrees, night...
cross training 40:00 [4]
core training and legs ( swiss ball, medicine ball and partner assisted exercises)
Tuesday Jan 5, 2010 #
Time Trial race (2 miles) 13:09 [5] 2.09 mi (6:17 / mi)
max:166 slept:6.0 shoes: Asics Hyperspeed 2
Track:
20 min warm-up: includes light run, stretches and strides
2 mile trial run: 1st mile was 06:15 and 2nd mile was 06:17
according to my GPS, start and finish for two miles is longer. Thus making my split ave 06:17 mile pace. As indicated with AttackPoint calculations.
Temps was in the 30s, light breeze at dusk.
30 minute cool down: light run with stretches
20 min warm-up: includes light run, stretches and strides
2 mile trial run: 1st mile was 06:15 and 2nd mile was 06:17
according to my GPS, start and finish for two miles is longer. Thus making my split ave 06:17 mile pace. As indicated with AttackPoint calculations.
Temps was in the 30s, light breeze at dusk.
30 minute cool down: light run with stretches
Monday Jan 4, 2010 #
Treadmill incline walk 1:00:00 [3] 4.0 mi (15:00 / mi)
ahr:148 max:159
12% @ 3.8 speed
cross training (upper body with weights) 30:00 [3]
Did P90X upper body workout.