Training Log Archive: igorunIn the 7 days ending Feb 24, 2013:
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Sunday Feb 24, 2013 #
Note
slept:8.0 weight:200lbs (rest day)
Saturday Feb 23, 2013 #
3 PM
Running long 1:49:28 [2] 11.0 mi (9:57 / mi)
ahr:150 max:166 slept:8.5 shoes: Adidas Adizero Sonic M
Long run around West Windsor, Princeton, Temp ~ 5-7C (lower 40sF), drizzle/rain. Wind is tolerable.
Cal 1218. Run plan was to run 1/3 slower than normal, 1/3 normal and pick up the last 1/3.
Paces - 10:25, 10:41, 10:10, 10:13, 10:09, 11:04 (ate gel on the mile 6), 9:57, 9:26, 8:47, 9:19, 9:07, 8:17 (extra 111ft) . Heart rates -- 135, 141, 142, 146, 150, 149, 154, 154, 158, 162, 164
Cal 1218. Run plan was to run 1/3 slower than normal, 1/3 normal and pick up the last 1/3.
Paces - 10:25, 10:41, 10:10, 10:13, 10:09, 11:04 (ate gel on the mile 6), 9:57, 9:26, 8:47, 9:19, 9:07, 8:17 (extra 111ft) . Heart rates -- 135, 141, 142, 146, 150, 149, 154, 154, 158, 162, 164
5 PM
Running warm up/down 5:11 [2] 0.45 mi (11:31 / mi)
ahr:156 weight:2001lbs shoes: Adidas Adizero Sonic M
cooling off after long run. Weight after run is 200.1
Friday Feb 22, 2013 #
6 AM
Running warm up/down 16:30 [2] 1.5 mi (11:00 / mi)
slept:6.0 shoes: Asics Blur33 (orange)
Cando gym.
walk 4:26 about0.2 miles, then 1 roun-trip of lunges/squats (5 min) foloowed by 1.5 miles run
walk 4:26 about0.2 miles, then 1 roun-trip of lunges/squats (5 min) foloowed by 1.5 miles run
7 AM
Running hills 8:00 [4] 1.25 mi (6:24 / mi)
shoes: Adidas Adizero Sonic M
5 hils -- 0.125 mi at 6 mph, incline 6.0/0.125mi speed 5.5 mph, incline -3.0
totlal 462 Cal,
Core -- ab crunches3x20, bicepce 3x10 with 50 lb, back bending on the machine.
totlal 462 Cal,
Core -- ab crunches3x20, bicepce 3x10 with 50 lb, back bending on the machine.
Thursday Feb 21, 2013 #
Note
slept:6.0 (sick)
cough, headache
Wednesday Feb 20, 2013 #
6 AM
Running 25:20 [3] 2.25 mi (11:16 / mi)
ahr:151 slept:7.0 shoes: Asics Blur33 (orange)
Cando gym.
walk/run 2.25 miles, cal 352
walk/run 2.25 miles, cal 352
7 AM
Running intervals 22:52 [4] 2.25 mi (10:10 / mi)
max:170
5 intervals -- 0.25 at 7mph, 0.125 at 5.4 mph. HR at the end of fast piece 170, HR at the end of slow piece 156., Interval 1.875 miles plus jog/walk 0.375Total Cal 352
Grand total for the day s=4.5 miles, cal=704
Grand total for the day s=4.5 miles, cal=704
Tuesday Feb 19, 2013 #
6 AM
Running warm up/down 19:15 [2] 1.5 mi (12:50 / mi)
shoes: Asics Blur33 (orange)
Cando gym.
walk at 3.5 mph 0.2 mi; 25 Cal, run 1mi, 10:40 Cal 162
Strength -- TRX squats, fwrd 3x20 HR = 120
TRX bkwrd 3x30 hr=144
abs crynches 3x20 (last set with 5 short each 5 long)
biceps 3x10 with 45 lb, hr=123
run 0.5 miles 5:15 min, cal=80
Gran total: Cal = 267
walk at 3.5 mph 0.2 mi; 25 Cal, run 1mi, 10:40 Cal 162
Strength -- TRX squats, fwrd 3x20 HR = 120
TRX bkwrd 3x30 hr=144
abs crynches 3x20 (last set with 5 short each 5 long)
biceps 3x10 with 45 lb, hr=123
run 0.5 miles 5:15 min, cal=80
Gran total: Cal = 267
Monday Feb 18, 2013 #
Note
slept:8.0 (rest day)