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Training Log Archive: ScottsTower

In the 30 days ending Nov 30, 2012:

activity # timemileskm+ft
  Running21 17:16:36 92.29 148.53 1191
  Cross train15 9:08:04
  Total31 26:24:40 92.29 148.53 1191
  [1-5]31 25:24:40
averages - weight:157.9lbs

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Friday Nov 30, 2012 #

5 PM

Cross train 30:00 intensity: (20:00 @2) + (10:00 @3)

6 PM

Running tempo 36:00 intensity: (26:00 @3) + (10:00 @4) 4.0 mi (9:00 / mi)
(sick) shoes: Hoka One One

Thursday Nov 29, 2012 #

Note
weight:155.6lbs (sick) (rest day)

Wednesday Nov 28, 2012 #

Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)
(sick)

Cross train 30:00 intensity: (10:00 @2) + (20:00 @3)

Cross train (foam roller/stretch) 1:00:00 [0]

Tuesday Nov 27, 2012 #

5 AM

Running tempo 1:18:31 intensity: (14 @1) + (12 @2) + (12:00 @3) + (1:06:05 @4) 8.61 mi (9:07 / mi) +167ft 8:57 / mi
ahr:169 max:183 (sick) shoes: Hoka One One

Monday Nov 26, 2012 #

5 AM

Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)

6 AM

Running intervals (8/6.5mph 2min) 29:45 intensity: (8 @1) + (8 @2) + (14:56 @3) + (14:33 @4) 3.4 mi (8:45 / mi)
ahr:162 max:179 shoes: Asics Gel DS 15

Sunday Nov 25, 2012 #

Note
weight:159.2lbs

Note
(rest day)

Saturday Nov 24, 2012 #

7 AM

Running long 1:09:46 intensity: (12:03 @2) + (39:45 @3) + (17:58 @4) 7.01 mi (9:57 / mi)
ahr:156 max:175 shoes: Hoka One One

Friday Nov 23, 2012 #

Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)

Running 30:00 intensity: (15:00 @3) + (15:00 @4)
shoes: Asics Gel DS 15

Thursday Nov 22, 2012 #

Event: Turkey Trot
 

Running race (5K) 21:28 intensity: (2:39 @4) + (18:49 @5) 3.11 mi (6:54 / mi)
ahr:191 max:203 shoes: Asics Gel DS 15

Wednesday Nov 21, 2012 #

5 AM

Cross train 30:00 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4)

6 AM

Cross train 15:00 intensity: (7:30 @2) + (7:30 @3)

Cross train (rowing) 15:00 intensity: (7:30 @2) + (7:30 @3)

Tuesday Nov 20, 2012 #

Running 1:20:54 intensity: (22 @1) + (1:54 @2) + (52:45 @3) + (25:53 @4) 7.95 mi (10:11 / mi) +151ft 10:00 / mi
ahr:158 max:178 shoes: Hoka One One

Monday Nov 19, 2012 #

Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)

Running intervals (2/2 min 7/6 mph) 29:41 intensity: (44 @2) + (10:15 @3) + (18:42 @4) 3.3 mi (9:00 / mi)
ahr:163 max:177 shoes: Sportiva C lite 2.0

Sunday Nov 18, 2012 #

Note
weight:159lbs

Saturday Nov 17, 2012 #

9 AM

Running long 1:00:08 intensity: (13 @1) + (20 @2) + (32:34 @3) + (27:01 @4) 6.0 mi (10:01 / mi) +167ft 9:46 / mi
ahr:160 max:181 shoes: Hoka One One

Friday Nov 16, 2012 #

5 AM

Cross train 30:00 intensity: (15:00 @3) + (15:00 @4)

6 AM

Running hills 30:00 intensity: (15:00 @4) + (15:00 @5) 3.0 mi (10:00 / mi)
shoes: Sportiva C lite 2.0

Thursday Nov 15, 2012 #

5 AM

Running tempo 59:56 intensity: (29 @1) + (51 @2) + (29:45 @3) + (28:49 @4) + (2 @5) 6.0 mi (9:59 / mi) +184ft 9:42 / mi
ahr:161 max:182 shoes: Hoka One One

Wednesday Nov 14, 2012 #

5 AM

Cross train 30:00 intensity: (15:00 @3) + (15:00 @4)

6 AM

Running hills 29:55 intensity: (9 @1) + (32 @2) + (36 @3) + (10:07 @4) + (18:31 @5) 3.3 mi (9:04 / mi)
ahr:180 max:193 shoes: Sportiva C lite 2.0

Tuesday Nov 13, 2012 #

6 AM

Running long 1:00:22 intensity: (31:17 @2) + (23:54 @3) + (5:11 @4) 4.75 mi (12:43 / mi)
ahr:146 max:168 shoes: Hoka One One

Running 5:54 intensity: (14 @3) + (5:40 @4) 0.48 mi (12:18 / mi) +118ft 9:58 / mi
ahr:169 max:179 shoes: Hoka One One

Monday Nov 12, 2012 #

7 AM

Cross train 29:43 intensity: (35 @2) + (18:15 @3) + (10:53 @4)
ahr:159 max:176

Cross train 33:21 intensity: (1:23 @1) + (7:32 @2) + (13:49 @3) + (10:37 @4)
ahr:152 max:175

Saturday Nov 10, 2012 #

7 AM

Running 1:19:00 intensity: (40:00 @2) + (39:00 @3) 6.37 mi (12:24 / mi) +256ft 11:57 / mi
shoes: Hoka One One

Friday Nov 9, 2012 #

7 AM

Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)

Running intervals 30:00 intensity: (10:00 @3) + (10:00 @4) + (10:00 @5)
ahr:173 max:187 shoes: Sportiva C lite 2.0

Thursday Nov 8, 2012 #

7 AM

Running 1:00:12 intensity: (1:01 @1) + (43:26 @2) + (15:15 @3) + (30 @4) 4.88 mi (12:20 / mi)
ahr:139 max:167 shoes: Hoka One One

Wednesday Nov 7, 2012 #

Cross train 15:00 intensity: (7:30 @2) + (7:30 @3)

7 AM

Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)

Running intervals 14:51 intensity: (12 @1) + (21 @2) + (43 @3) + (4:27 @4) + (9:08 @5) 1.6 mi (9:17 / mi)
shoes: Sportiva C lite 2.0

Tuesday Nov 6, 2012 #

Running long 1:00:02 intensity: (1:46 @1) + (33:18 @2) + (22:30 @3) + (2:28 @4) 4.77 mi (12:35 / mi)
ahr:142 max:165 shoes: Hoka One One

Monday Nov 5, 2012 #

Running intervals 29:57 intensity: (18 @1) + (28 @2) + (38 @3) + (3:58 @4) + (24:35 @5) 3.33 mi (9:00 / mi)
ahr:185 max:199 shoes: Sportiva C lite 2.0

Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)

Saturday Nov 3, 2012 #

5 AM

Running long 1:20:44 intensity: (6:18 @1) + (28:56 @2) + (42:08 @3) + (3:22 @4) 5.83 mi (13:51 / mi) +148ft 13:31 / mi
ahr:144 max:170 shoes: Hoka One One

Friday Nov 2, 2012 #

7 AM

Cross train (testing) 20:00 [2]

Thursday Nov 1, 2012 #

7 AM

Running long 59:30 intensity: (10 @1) + (19:37 @2) + (38:25 @3) + (1:18 @4) 4.6 mi (12:56 / mi)
ahr:146 max:167 shoes: Hoka One One

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