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Training Log Archive: MWillis

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Run12 16:42:53 120.07(8:21) 193.24(5:11)
  Walk8 13:54:34 76.36(10:56) 122.89(6:47)
  Bike2 2:35:17 44.21(3:31) 71.15(2:11)
  Swim1 1:15:00 1.42(52:49) 2.29(32:49)
  Strength1 40:00
  Yoga1 15:00
  Total20 35:22:44 242.06 389.56

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Sunday Jan 30, 2011 #

Walk (Eliptical) 3:04:24 [3] 14.47 mi (12:45 / mi)

60:24 / Level 14 / Random Hill
62:00 / Level 14 / Alpine Pass
62:00 / Level 14 / Random Hill

Saturday Jan 22, 2011 #

9 AM

Run 31:30 [3] 2.69 mi (11:43 / mi)
shoes: Mizuno Precision 10 B

Pavement, Greensboro w/ Grace McFetters.
30deg / Sunny / Lt Wind
1 PM

Run 2:35:40 [3] 15.4 mi (10:06 / mi)
shoes: Inov8 295

Dirt Trail, Salem Lake w/ Jamie Gaspari.
35deg / Sunny / Lt Wind.
Rt Heel on FIRE after run...
Also, fighting some sort of crud that Laura brought home from school...

Friday Jan 21, 2011 #

Run 50:10 [3] 6.15 mi (8:09 / mi)
shoes: Mizuno Precision 10

Pavement, Forest Hills w/ Schmo. Approx 5.75 mile run followed by form drills.
47deg / Sunny / Mod Wind

Wednesday Jan 19, 2011 #

Walk (Eliptical) 1:02:00 [3] 6.85 mi (9:03 / mi)

Precor, Level 12

Tuesday Jan 18, 2011 #

Run intervals (Hills) 1:05:00 [4] 8.41 mi (7:44 / mi)
shoes: Mizuno Precision 10

TM, 15min @ 7.8mph / 2%, (4) x 12.5mph strides, 30min of 1min @ 8mph / 9% w/ 1min @ 8mph / 2% recovery, 12:30 @ 7.8mph / 2%, 2:30 c/d

Monday Jan 17, 2011 #

Walk (Hills) 1:02:00 [3] 4.37 mi (14:11 / mi)

TM, 4.2mph, 20min @ 11%, 20min @ 11.5%, 20min @ 12%, 2min c/d

Sunday Jan 16, 2011 #

Walk long (Eliptical) 4:02:40 [3] 24.33 mi (9:58 / mi)

Precor, level 12, 6.67 miles / Startrak, Level 12, 4.65 miles / Precor, Level 10, 6.38 miles / Precor, Level 11, 6.63 miles

Friday Jan 14, 2011 #

Run intervals 1:32:30 [4] 12.9 mi (7:10 / mi)
shoes: Mizuno Precision 10

TM, 2%, 15min @ 7.8mph, (4) x 12.5mph strides, (6) x 1 mile @ 9.3mph w/ 2:00min @ 7.8mph recovery, ~25min @ 7.8mph, 2:30 c/d.
Used orthotics.

Wednesday Jan 12, 2011 #

Walk (Eliptical) 1:35:00 [3] 10.28 mi (9:14 / mi)

Precor, 60min / level 15 / 6.47 miles, 30 min / alternate level 12 for 2min / level 4 for 2min, 5min @ level 10

Tuesday Jan 11, 2011 #

Run tempo (Hills) 1:20:15 [4] 10.61 mi (7:34 / mi)
shoes: Mizuno Rider 12 B

TM, 15min @ 7.8mph / 2%, (4) x 12.5mph / 15sec strides, 40min @ 8mph / 7:30 / 5%, 20min @ 7.8mph / 2%, :15 walk c/d.
Run felt much easier than expected / designed..
Rt heel still sore, sleeping with strasburg sock and icing....

Monday Jan 10, 2011 #

Walk (Hills) 1:01:30 [3] 4.35 mi (14:08 / mi)
shoes: Mizuno Rider 12 B

TM, 4.2mph, 20min @ 11%, 20min @ 11.5%, 20min @ 12%, 1:30 c/d

Sunday Jan 9, 2011 #

Bike intervals (Spin Class) 1:10:00 [3] 21.0 mi (3:20 / mi)

Spin class, strength intervals, distance is estimated.

Yoga 15:00 [3]

Spin Yoga - short yoga class following spin

Walk (Eliptical) 1:05:00 [3] 7.33 mi (8:52 / mi)

Precor, level 15

Run 1:32:00 [3] 12.26 mi (7:30 / mi)
shoes: Mizuno Precision 10

TM, 2%, 7.8mph for 70min, 20min @ 8.9mph, 2min c/d
Heel little sore by end

Friday Jan 7, 2011 #

Run 1:22:00 [3] 10.78 mi (7:36 / mi)
shoes: Mizuno Precision 10

TM, 15min @ 7.8mph / 2%, (4) x 12.5mph strides, (3) x 3:00 @ 6:44 / 6% w/ 3min recovery. NOT feeling it. 42min @ 2% / 7.8mph, 2min c/d.

Thursday Jan 6, 2011 #

Run 35:17 [3] 4.64 mi (7:36 / mi)
shoes: Mizuno Precision 10

TM, 2%, 7.9mph. Short run, had to go to meeting...

Wednesday Jan 5, 2011 #

Run 49:31 [3] 6.06 mi (8:10 / mi)
shoes: Mizuno Precision 10

Downtown loop w/ Schmo. Pavement / concrete. 5.6 miles in 45min w/ stops @ intersections. Finished with form drills
35deg / Sunny / Calm wind

Swim 1:15:00 [3] 1.42 mi (52:49 / mi)

(4) x 50 @ 1:00 w/u, (6) x 100 @ 1:40, 50 kick, (5) x 100 @ 1:30, 50 kick, 100 @ 1:20, (2) x 75 @ 1:20, 100 @ 1:20, 50 kick, (3) x 100 @ 1:30, 50 kick, (7) x 25 @ :30, 100 sprint, 25 ez, 50 c/d

Tuesday Jan 4, 2011 #

Run hills (Progression Run) 1:12:00 [4] 9.28 mi (7:46 / mi)
shoes: Mizuno Precision 10

TM, 7.8mph, Hill Progression increasing 1% every .25 mile. Up to 10% twice, up to 8%, final 12min @ 2% with 2min walk c/d.

Strength 40:00 [3]

Arms, abductor, adductor

Monday Jan 3, 2011 #

Walk (Hills) 1:02:00 [3] 4.38 mi (14:09 / mi)

TM, 4.2mph, 20min @ 11%, 20min @ 11.5%, 15min @ 12%, 5min @ 15%, 2min c/d

Sunday Jan 2, 2011 #

Run long (Hills) 3:17:00 [3] 20.89 mi (9:26 / mi)
shoes: Mizuno Precision 10

TM, 80min - 8.6 miles / 7.1% ave / 3108 ft / 6.4mph ave / 9:22 ave pace
80min - 8.37 miles / 7.5% ave / 3127 ft / 6.3mph ave / 9:31 ave pace
37min - 3.92 miles / 6.6% ave / 1320 ft / 6.4 mph ave / 9:22 ave pace, last 2min walking c/d.
Heel felt better, but still sore. Hot in Y and sweated like crazy. Overheated and almost puked at end.

Saturday Jan 1, 2011 #

Bike 1:25:17 [3] 23.21 mi (3:40 / mi)

House to Airlie and back w/ Schmo. Yelled at by dipshit on Eastwood.
55deg / Humid / Cloudy / Lt Wind

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