Training Log Archive: nolimitIn the 7 days ending Oct 31, 2010:
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Saturday Oct 30, 2010 #
3 PM
Treadmill run long 3:00:00 [3]
slept:8.0 weight:164lbs
3 hour TM run: Alternate between flat runs, power incline walk of 15% incline at 3.6 pace, and runs of 5-6% incline run at 09:31 mile pace. Additionally, was able to run 3% Decline on TM at 08:31 mile pace for at least 20 minutes. Mix them up n each catagory through the workout. Was able to do at least 5000 feet climbs during the 3 hour TM. Also consumed 300 cal (power gels). 1 Succeed each hour. Was hot in the room...consumed at least 3 liters of water.
Friday Oct 29, 2010 #
9 AM
recovery run 55:00 [2] 5.69 mi (9:40 / mi)
easy run on TM
recovery run 55:00 [2] 5.69 mi (9:40 / mi)
easy run on TM
Thursday Oct 28, 2010 #
3 PM
Treadmill Incline Run tempo 1:00:00 [4]
slept:8.0 weight:164lbs
WU: 15 min ( mixed in some strides)
TM incline tempo run: 8:41 mile pace @ 5% for 30 minutes
CD: 15 recovery run...
TM incline tempo run: 8:41 mile pace @ 5% for 30 minutes
CD: 15 recovery run...
Wednesday Oct 27, 2010 #
4 PM
cross training (legs and core) 1:15:00 [3]
WU: 10 minutes of incline walk TM
Core work....
Legs: strength training. heavy weights with reps between 5-8 reps.
CD: 10 min of incline walk TM
very exhausted after that. I think I also felt the residuals of yesterdays speed work...
Tuesday Oct 26, 2010 #
4 PM
Treadmill run intervals 1:10:00 [4] 8.25 mi (8:29 / mi)
slept:8.0
WU: 10 min
8 X .5 mile intervals at 6:18 mile/pace; 3 min recovery between each interval
CD: 10 min
8 X .5 mile intervals at 6:18 mile/pace; 3 min recovery between each interval
CD: 10 min
Monday Oct 25, 2010 #
4 PM
cross training (Upper body and Core) 45:00 [4]
Revisted P90X Chest and back. If using weights I went very heavy to do between 5-8 reps.
Core stuff was done with the swiss ball. great tool.
Core stuff was done with the swiss ball. great tool.
cross training (Upper body and Core) 45:00 [4]
Revisted P90X Chest and back. If using weights I went very heavy to do between 5-8 reps. I hadn't done this for over a year. Wow, what a shocker. Couldn't affectively do second round.
Core stuff was done with the swiss ball. great tool.
Core stuff was done with the swiss ball. great tool.
cross training (Upper body and Core) 45:00 [4]
Revisted P90X Chest and back. If using weights I went very heavy to do between 5-8 reps. I hadn't done this for over a year. Wow, what a shocker. Couldn't affectively do second round.
Core stuff was done with the swiss ball. great tool.
Core stuff was done with the swiss ball. great tool.
cross training (Upper body and Core) 45:00 [4]
Revisted P90X Chest and back. If using weights I went very heavy to do between 5-8 reps. I hadn't done this for over a year. Wow, what a shocker. Couldn't affectively do second round.
Core stuff was done with the swiss ball. great tool.
Core stuff was done with the swiss ball. great tool.
5 PM
Treadmill run 1:10:00 [2] 7.25 mi (9:39 / mi)
slept:8.0 weight:162lbs