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Training Log Archive: MWillis

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Run13 21:41:12 159.67(8:09) 256.96(5:04)
  Swim9 9:00:00 13.83(39:03) 22.26(24:16)
  Bike4 7:42:00 137.46(3:22) 221.22(2:05)
  Strength3 2:45:00
  Total24 41:08:12 310.96 500.44

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Sunday Feb 28, 2010 #

Run 2:32:30 [3] 19.09 mi (7:59 / mi)
shoes: Mizuno Rider 12

Wrightsville Beach. Pavement. First 2:20:00 @ easy pace, last :10min at about 7:00 pace. 2:30 c/d.
Windy, Sunny, 50deg, Sick, Run felt miserable - just wanted to crawl back in bed.

Saturday Feb 27, 2010 #

Run 2:30:00 [3] 18.64 mi (8:03 / mi)
shoes: Mizuno Rider 12

Trails - Poplar Grove.
45-50F, Sunny, Light wind.
Felt ok, fighting a cold.

Friday Feb 26, 2010 #

6 AM

Swim 1:00:00 [3] 1.65 mi (36:22 / mi)

300 w/u, (3) x 400, (6) x 150 alternating pull, kick, swim, (2) x 50 w/ 1 breath @ 1:00, (4) x 25 nb @ :45, 300 back
12 PM

Strength (Core) 1:10:00 [3]

Core Strength Class plus-
110 hamstring curls w/ 10# per leg.
90 abductor
90 adductor
30 assisted pullups

Thursday Feb 25, 2010 #

7 AM

Run 1:02:00 [3] 8.8 mi (7:03 / mi)

Butt kicks and high steps to loosen.
TM @ 2%. 5min ramp up to 6:53 pace for 55min.
2min c/d @ 4mph.
5 PM

Run 1:02:15 [4] 7.6 mi (8:11 / mi)
shoes: Mizuno Rider 12

Treadmill
15 min @ 8:13 / 2% w/u
Strides
30min w/ 1min @ 8% and 1min @ 1.5-2%. All @ 8:00
10min @ 8:00 / 2%
2:15 c/d

Wednesday Feb 24, 2010 #

Swim intervals 1:00:00 [4] 1.73 mi (34:41 / mi)

Tri Club. 100 w/u, 600 descending by 200's, (4) x 100 serpentine w/ 5sec rest, (5) x 200 @ 2:45 (missed interval on #4), (6) x 75 @ 1:10, (2) x 50 w/ 1 breath per 25 @ 1:00, (4) x 25 NB @ :45, 300 back c/d.

Monday Feb 22, 2010 #

Run 2:20:00 [2] 14.25 mi (9:49 / mi)
shoes: Mizuno Rider 12

Umstead Park w/ Paul and Justice. Easy run. Umstead 100 course.
Cold, Raining, miserable weather.

Sunday Feb 21, 2010 #

Bike long 2:42:00 [3] 53.0 mi (3:03 / mi)

White Lake Half Course.
Sunny, Wind, 55 deg.

Run (Brick) 20:20 [3] 2.5 mi (8:08 / mi)

Post bike run. Pavement, flat. Distance is estimate.

Saturday Feb 20, 2010 #

Run long 2:45:37 [3] 20.64 mi (8:01 / mi)

Pavement, 1st 9.5 leading Tri Club through Landfall section of WB Marathon Course. Final 11 through Mayfair. Flat.
Sunny / light wind / 40-45deg.

Swim 1:00:00 [3] 1.7 mi (35:18 / mi)

500 w/u, (4) x 50 @ 1:00, (5) x 100 @ 1:30, 500 pull, 400, (3) x 100 IM, (2) x 50 w/ 1 breath per length @ 1:00-1:05, (4) x 25NB @ :45, 50ez, 100 Breast, 250 back.

Friday Feb 19, 2010 #

Swim 1:00:00 [3] 1.48 mi (40:32 / mi)

250 w/u, (12) x 50 @ 1:00 strokes, (6) x 125 pull (100 easy, 25 sprint), 500 descending, (4) x 25 @ :30 kick sprint, (2) x 25 NB, (2) x 50 hypoxic @ 1:00, 250c/d (200 back, 50 drill).

Strength 20:00 [3]

100 hamstring curls w/ 10lbs per leg.
90 / 100 abductor / adductor. 60# / 70#.

Thursday Feb 18, 2010 #

Run intervals 1:02:00 [4] 8.0 mi (7:45 / mi)

TM. 7.3mph (8:13) and 2% normal. Routinely ran fartleks, elevations up to 9%, speeds up to 10mph (6:00). All intervals :30 - 2:00, most 1:30 to 2:00. 60min workout with 2min cool down.
Averages: 2.5% incline, 7:47 pace.

Wednesday Feb 17, 2010 #

Run intervals 1:02:00 [4] 7.5 mi (8:16 / mi)

TM 1.5 mile w/u, 6% for 1:00 every 1/2 mile. 2min c/d. 7.3mph (8:13 pace), 2% when not "on hill".

Monday Feb 15, 2010 #

Swim intervals 1:00:00 [4] 1.45 mi (41:22 / mi)

Masters. 19 x 100 w/ decreasing rest (broken into 3 sets). 12 x 25 @ :45 alternate kick / stroke. 4x25 @ :30 alternate easy / sprint. 250 back for c/d.

Bike intervals (Spin Class) 1:00:00 [4] 20.0 mi (3:00 / mi)

Spin Class intervals.

Sunday Feb 14, 2010 #

Run 3:00:00 [3] 22.52 mi (8:00 / mi)

Wrightsville Beach. 1st hr w/ company, remaining 2hrs solo. Felt good. Some foot soreness, but manageable.
40-45deg / light wind / sunny / pavement

Saturday Feb 13, 2010 #

Bike (Trainer) 1:00:00 [3] 17.12 mi (3:30 / mi)
ahr:145 max:160

Trainer ride.

Friday Feb 12, 2010 #

Swim 1:00:00 [3] 1.7 mi (35:18 / mi)

350 w/u, 1000, 1000 pull, (6) x 50 @ 100 (3 kick, 3 swim), (6) x 25 NB @ :45, 200 drill / c/d.

Thursday Feb 11, 2010 #

Run 1:17:30 [4] 10.0 mi (7:45 / mi)

Easy run with (8) x 2:00 @ 6:07 mixed in. 15min warm up before started mixing in speed work. Walked 2:30 at end to c/d. Treadmill, 2%.

Tuesday Feb 9, 2010 #

Run tempo 1:12:00 [3] 8.88 mi (8:06 / mi)

20min easy
6 strides (max 6min pace - TM only went that fast)
20min @ 6:35-6:40
20min easy
Walk 2 min c/d
C • tempo pace? 1

Monday Feb 8, 2010 #

Swim intervals 1:00:00 [3] 1.14 mi (52:37 / mi)

Masters. 125's 100's 50 kicks. 0:32 50 free (blocks).

Sunday Feb 7, 2010 #

Run 1:35:00 [2] 11.25 mi (8:27 / mi)

Poplar Grove nature trail w/ Henry. Legs felt heavy almost the entire run, except for about 15 min at around 45min to 1hr mark. Feet still sore, but getting better.

Approx 40 deg / sunny.

Saturday Feb 6, 2010 #

Bike (Trainer) 3:00:00 [3] 47.34 mi (3:48 / mi)
ahr:140

Trainer. 3hrs steady.

Friday Feb 5, 2010 #

Swim intervals 1:00:00 [4] 1.39 mi (43:10 / mi)

400 w/u, 400 @ 6:15, (2) x 200 (faster than 1/2 of 400), (4) x 100 (faster than 1/2 of 200), (4) x 50 kick @ 1:00 (fins), (4) x 100 @ 1:45 (keep < 1:25), (2) x 25NB, 200 c/d

Strength 1:15:00 [2]

Core strength class, plus - 105 hamstring curls with 10# per leg, 90 abductor and 90 adductor w/ 60#.

Wednesday Feb 3, 2010 #

Swim 1:00:00 [3] 1.59 mi (37:44 / mi)

500 w/u, (6) x (50 build, 100 @ 80%, 50 fast), (4) x 100 (alternate 25ez, 25 fast), 500 breathe every 5, 200 c/d

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