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Training Log Archive: richf

In the 31 days ending Jul 31, 2013:

activity

time

miles

running

19:28:58

100.1

(11:41)

161.09

(7:15)

bike

13:46:00

elliptical trainer

1:43:00

weights

1:41:00

low effort walk

1:00:00

3.0

(20:00)

4.83

(12:26)

swim

22:00

rest

Total

38:01:02

103.1

165.92

[1-5]

38:01:01

3:27

0:00

» now

Wednesday Jul 31, 2013 #

running 1:28:00 [2] 8.0 mi (11:00 / mi)

Late pm gym
7:13/12:00
Walking a while at the end

weights 17:00 [2]

Tuesday Jul 30, 2013 #

rest 1 [1]
(rest day)

Kids need some attention and for the first time in forever the volume has been piling up quickly.

Monday Jul 29, 2013 #

bike 1:16:00 [3]
ahr:119

a.m. commute in on swks
includes some leisurely warm-up
switcehd shoes to the sidis but with short socks the tongues has rubbed my right shin through to bleeding by arrival

bike 1:19:00 [3]

home

Sunday Jul 28, 2013 #

running 1:45:00 [4] 7.0 mi (15:00 / mi)

Soccer

Saturday Jul 27, 2013 #

running 1:07:00 [3] 7.0 mi (9:34 / mi)

gym
easy warm up but can't get loose and find any speed today so a bit short of last weeks mileage
cause is probably bike time last few days not the groin

weights 15:00 [3]

pushing a little more to make up for all the low intensity time this week
included 2 sets very light adduction

Friday Jul 26, 2013 #

bike 14:00 [4]

At 14:11 door to door it may be a PR to pool with a kid in tow on the BD. Not that one should be tracking tow a kid PRs...

swim 9:00 [3]

laps in one of the adult swim portions
no pain when whip kicking

bike 39:00 [1]

home the long way
legs fried
no more biking this week

Note
(injured)

When stretching beforebbed can tell left groin still sore with restricted motion. Moratorium on soccer continues.

Thursday Jul 25, 2013 #

bike (commuting) 1:50:00 [2]
(injured)

mid-day in on swks
first time in quite a while and not many trips on the route from teh new house cause a missed turn of some significance adding time. Going to be a slow trip back.

no pain on the road trail but a short st trail test section shows that's not advisable yet. Need to lube pedals and or check cleats fro wear.

bike (Commuting) 1:37:00 [1]
(injured)

Pm late

Wednesday Jul 24, 2013 #

running 1:27:00 [3] 9.0 mi (9:40 / mi)
(injured)

still restricted motion and sore laterally
no pain at all straight ahead on treadmill though

long warm-up and cool down
.05s test again today slightly better at 7:08/12:14 but baseline not recovered

Tuesday Jul 23, 2013 #

running 53:00 [2] 5.0 mi (10:36 / mi)
(injured)

a.m. treadmill. left groin determining the limit of speed and distance. slow walk to ramp .05s check 7:30/13:00 and walk cool down

bike 27:00 [2]
(injured)

a.m. rounding out the available time with non-run

running 32:00 [1] 3.0 mi (10:40 / mi)
(injured)

weights 14:00 [3]

Monday Jul 22, 2013 #

rest 1 [3]
(injured) (rest day)

totally off but soem stretchign and hot tub. Maybe try a slower run tomorrow.

Sunday Jul 21, 2013 #

bike 26:00 [2]
(injured)

stationary at the gym. Some soreness but no pain at these effort levels

elliptical trainer 17:00 [2]
(injured)

as witth the bike. short treadmill test confirmed running is out though

weights 13:00 [3]

Saturday Jul 20, 2013 #

rest 1 [3]
(injured) (rest day)

off today maybe try something in the gym with no lateral tomorrow.

Friday Jul 19, 2013 #

running 7:00 [5] 0.5 mi (14:00 / mi)
(injured)

First miinutes of soccer until strained left groin while trying to get stretched out to shoot a ball just out of reach.

running 1:13:00 [1] 2.5 mi (29:12 / mi)
(injured)

The rest. HAd an OK warm-up but probably too much lateral motion volume growth in to short a time.

Thursday Jul 18, 2013 #

elliptical trainer 39:00 [2]

just banking low effort time

weights 12:00 [3]

Wednesday Jul 17, 2013 #

running 1:30:00 [3] 6.0 mi (15:00 / mi)

Pm soccer pacing the effort

Tuesday Jul 16, 2013 #

running 1:02:00 [2] 6.0 mi (10:20 / mi)

running 40:00 [3] 4.0 mi (10:00 / mi)

taking care to warm-up
Pm

weights 11:00 [3]

Sunday Jul 14, 2013 #

running 1:40:00 [4] 7.0 mi (14:17 / mi)

a.m. soccer

bike 1:15:00 [2]

Pool and back towing reid long route

swim 5:00 [1]

Laps in audult swim

Saturday Jul 13, 2013 #

running 26:00 [3] 3.0 mi (8:40 / mi)

weights 10:00 [2]

bike 45:00 [1]

pool and back long way with boys

bike 1:05:00 [2]

Home to camp pick up deadheading then to pool triple

bike 35:00 [1]

Triple home from pool cooked

Sunday Jul 7, 2013 #

running 1:30:00 [4] 6.0 mi (15:00 / mi)

soccer in VA

way HOT

Saturday Jul 6, 2013 #

running 1:05:00 [3] 7.0 mi (9:17 / mi)

solid effort but indoors due to only mid-day timing working
long cool down

weights 9:00 [2]

bike 35:00 [2]

pool and back towing reid

swim 8:00 [3]

laps in adult swim

low effort walk 1:00:00 [1] 3.0 mi (20:00 / mi)

an experiment late pm

Tuesday Jul 2, 2013 #

running 45:00 [3] 4.0 mi (11:15 / mi)

extended cool down walk

Monday Jul 1, 2013 #

bike 40:00 [3]

pool to watch the swim meet and back w detour

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