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Training Log Archive: nolimit

In the 7 days ending Mar 7, 2010:

	activity	#	time	miles		km		+ft
	C.R.U.D	1	3:52:00	21.0	(11:03)	33.8	(6:52)	4665
	cross training	2	2:00:00
	Cruise Intervals	1	1:30:00	9.4	(9:34)	15.13	(5:57)
	easy run	2	1:30:00	9.13	(9:51)	14.69	(6:08)
	C.R.U.D Hill Run	1	1:19:49	8.0	(9:59)	12.88	(6:12)
	run/ walk	1	1:10:00	6.2	(11:17)	9.98	(7:01)
	Treadmill incline walk	1	1:05:00	4.0	(16:15)	6.44	(10:06)
	recovery run	1	47:00	5.0	(9:24)	8.05	(5:50)
	Total	10	13:13:49	62.73		100.95		4665
averages - sleep:8.2 weight:164.6lbs

3:52

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Sunday Mar 7, 2010 #

2 PM

run/ walk 1:10:00 [3] 6.2 mi (11:17 / mi)

Sante Fe Trail run/walk

Saturday Mar 6, 2010 #

7 AM

C.R.U.D long 3:52:00 [4] **** 21.0 mi (11:03 / mi) +4665ft 9:08 / mi
slept:7.0 weight:166lbs shoes: (New)Saucony Progrid Guide TR2

Well hydrated for this mornings long run. some nice complex trails
I did a nice job with down hill running but my up hills is still average. yet, I am much stronger since starting my training last September.

Friday Mar 5, 2010 #

6 AM

recovery run 47:00 [3] * 5.0 mi (9:24 / mi)
slept:7.0

1 PM

cross training (core and upper body) 1:00:00 [4]

swiss and medicine ball in workout.

Added another exercise. Placed 8 med balls in a semi row and did different placement type push ups all the way down. Total of 32 reps...

In last 2 months, I have noticed a huge difference in my core and upper body strength, stability/ balance. As a man in my 40s, I am not suffering from any back, neck issues. This is really has enhanced my training in running.

Thursday Mar 4, 2010 #

5 AM

C.R.U.D Hill Run hills 1:19:49 [4] 8.0 mi (9:59 / mi)
slept:7.0 shoes: (New)Saucony Progrid Guide TR2

4 mile Hill run: 40:49

4 mile down, relaxed run: 39:00

Wednesday Mar 3, 2010 #

6 AM

easy run 30:00 [3] * 3.0 mi (10:00 / mi)
slept:7.0 weight:164lbs

Pt unit run...

5 PM

easy run 1:00:00 [3] 6.13 mi (9:47 / mi)
shoes: (New)Saucony Progrid Guide TR2

Ran on tank trails with a few good hills...Ft Carson

Tuesday Mar 2, 2010 #

6 AM

Cruise Intervals (Run 2) 1:30:00 [3] ** 9.4 mi (9:34 / mi)
slept:7.0 weight:164lbs shoes: (New)Saucony Progrid Guide TR2

Sante Fe Trail

Three segments of running, 30 min each.
1. Ultra Pace: 10:22 mile pace ( slight down hill)
2. Easy Pace: 8:45 mile pace ( return with slight up hill)
3. Lactic Threshold: 7:22 mile pace

Nice morning with cool temps.

4 PM

Treadmill incline walk 1:05:00 [3] 4.0 mi (16:15 / mi)
slept:7.0 weight:165lbs

Averaged 3.9 speed on TM @ 12%

Monday Mar 1, 2010 #

6 AM

cross training (core upper body) 1:00:00 [4]
slept:7.0 weight:164lbs

did paramid workout during army pt in the morning. That is push ups and sit ups increasing in numbers each set and then return back to 1 each set to fininsh.
At lunch did core and upper body. Using swiss and med. ball. finished with a few differents sets of pull ups

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