Training Log Archive: richf

spring cleaning, friends for dinner , and quality time with the spouse

No work today. Burning off some use or lose PTO. Go for a late morning walk in the woods with the dogs for about one hour forty. Not really training but seems to help my legs recover. I can tell I'm getting more fit but the progress feels so slow compared to how I remember it going in my 20s. As it stands still feeling good about summer.

Avalon. Mostly base time but the hills drive the HR up to non-base zones. Cut the ride a bit short due to some mechanicals I've been neglecting. Handling a lot better today.

late afternoon base miles in the park with shadow. HRM to keep the pace down. Running well given the ride earlier and yesterdays long run.

to cap of a great day of base work.

Perfect conditions low 60s and sunny. Set-off for a longer run with shadow, the ultimate training companion. Use the HRM to regulate pacing setting the alarm for 120-140. Feels like I'm crawling at the beginning but by the end this shows to have been clearly a good idea. Distance is a guess based on 9-9:30 pace estimates. Carried a waist pack with 2 bottles of gatorade (total of 2 liters) and drank something every ten or fifteen minutes. More fluid would have been better. Stayed along the creeks so shadow could jump in every 5-10 mintues.

some easy laps in the evening

ride in. drive home

drive in ride home. going fairly strong today trying to beat the darkness but still have to resort to lighting up.

Right after etting off the bike. Was going to go to the gym and lift but opt for night cruise in the park with Shadow. Really dark tonight. Not feeling very faast. Not sure how much is the ride vs. yesterday's run.

Cold and 30mph wind. Nice new treadmill at the gym. Smooth ride... Feeling fresh off the rest day but a litle weighed down by the Popeyes chicken binge at lunch. Warm-up then longer intervals with slow accelerations into them wearing a heart monitor. some halfs with recovery strangely they get easier not harder throughout the workout. Treadmill top end is 5:39 so I switch the last two to full mile. Close with a 5:39 full mile heart rate staying below 170 even with a huge amount of cardiac drift from the early sets. Rolling and down another pound to 166 this morning.

after the run to cool down

have been noticing that my calf areas seem to be a major weak link in flexibility so have started making more effort to stretch them, particularly when out walking the dogs.

no training. Some walking during one of my extremely infrequent rounds of golf with some execs from work in 20+mph wind.