Training Log Archive: richfIn the 7 days ending Mar 17, 2014:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||
Monday Mar 17, 2014 #
running 58:00 [1] 6.0 mi (9:40 / mi)
am easy treadmill
workout sequencing much better over last 5 days
stride starting to feel smooth and more familiar
pre run hr 57 so not totally fresh
workout sequencing much better over last 5 days
stride starting to feel smooth and more familiar
pre run hr 57 so not totally fresh
elliptical trainer 25:00 [1]
late pm hotel
bike 20:00 [1]
late pm hotel
Sunday Mar 16, 2014 #
Event: QOC Turkey Run Ridge
running 15:00 [1] 1.0 mi (15:00 / mi)
Kristin taking the day off for recovery from rnr half yesterday so i get out earlier than usual and have time to warm-up for a change.
running 2:16:00 [3] 8.0 mi (17:00 / mi)
QOC pwf red.
Frustrating to say the least and not a particularly enjoyable outing. Wasn't able to get comfortable with the map or the course so spent a lot of time reestablishing contact after any running at pace. Two crazy long splits were the result of frustrations mounting to the point where I just opted to scrap the whole leg, go back to previous control, and re-run the thing from scratch. Would have liked to have had a gps on one of those to study the trace as I'm still not sure what went wrong the first time. Comments in the splits.
Frustrating to say the least and not a particularly enjoyable outing. Wasn't able to get comfortable with the map or the course so spent a lot of time reestablishing contact after any running at pace. Two crazy long splits were the result of frustrations mounting to the point where I just opted to scrap the whole leg, go back to previous control, and re-run the thing from scratch. Would have liked to have had a gps on one of those to study the trace as I'm still not sure what went wrong the first time. Comments in the splits.
running 25:00 [4] 3.0 mi (8:20 / mi)
To get some useful time in at a more steady pace opt to run back to parking in lieu of shuttle. Encouraging that I didn't lose contact with the road as after this outing even my ability to hold that should be in question.
Saturday Mar 15, 2014 #
running 35:00 [1] 3.0 mi (11:40 / mi)
trails with kirby
still too muddy to ride
still too muddy to ride
swim 12:00 [1]
laps while its nik's or kristin's turn to manage munckins on the feature pool side
Friday Mar 14, 2014 #
running 1:07:00 [3] 8.0 mi (8:22 / mi)
rerun of tuesdays workout
pre-run rest hr of 53 today even with 13 in yesterday so relatively fresh confirmed by pace check 648/1031/708 which is markedly faster than tuesday
probably should do no more than 3/week in zones 3-5 for now
pre-run rest hr of 53 today even with 13 in yesterday so relatively fresh confirmed by pace check 648/1031/708 which is markedly faster than tuesday
probably should do no more than 3/week in zones 3-5 for now
bike 20:00 [2]
Immediate post run
weights 20:00 [1]
Late pm
xtrain 10:00 [1]
Flexibility
Thursday Mar 13, 2014 #
running 2:15:00 [1] 13.0 mi (10:23 / mi)
Morning
warm up then pace restricted by hr LSD 110-130
felt fine at end/could have kept going if more time
warm up then pace restricted by hr LSD 110-130
felt fine at end/could have kept going if more time
xtrain 30:00 [1]
pm
flexibility and some light leg strength work
flexibility and some light leg strength work
Wednesday Mar 12, 2014 #
xtrain 15:00 [1]
(rest day)
just czs
giving the legs a day off
giving the legs a day off
Tuesday Mar 11, 2014 #
running 1:13:00 [3] 8.0 mi (9:07 / mi)
703/1119/730 pace vs HR times suggest not sufficiently recovered for an 8 mile zone 3 day. In retrospect it would have been better to go maybe 5 in zone 1. Plan to drop the effort down next two days and have another go at this on Friday.
bike 20:00 [1]
easy spinning post run