Training Log Archive: lpyleIn the 7 days ending Feb 7, 2010:
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Sunday Feb 7, 2010 #
Running long 3:00:00 [3] 14.0 mi (12:51 / mi) +2700ft 10:52 / mi
Long run at Green Mountain. Twice around. Snowy and slippery.
Strength 1:00:00 [3]
Strength
Lower body
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)
Lower body
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)
Saturday Feb 6, 2010 #
Running intervals 1:05:00 [4] 7.1 mi (9:09 / mi)
Flat cruise intervals. Ran 65 minutes at 10:20 pace with 4x1 mile intervals at 8:20, with 2 minutes easy running between each. Felt better than the rest of the workouts this week - must be because I'm back in Colorado!
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Strength 30:00 [3]
Upper body
3 sets pull-ups to failure (6,5,4 reps)
2x15 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch
3 sets pull-ups to failure (6,5,4 reps)
2x15 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch
Friday Feb 5, 2010 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Tired from the week in DC. Decided to put off other workouts for the weekend.
Thursday Feb 4, 2010 #
Running 1:05:00 [2] 5.9 mi (11:01 / mi)
Recovery run on treadmill (60 minutes at 10:10 pace) plus 4x short hill sprints. Tried to simulate the hill sprints on the treadmill since I'm in DC and don't have access to a real hill. Not sure it worked so well. Put the treadmill on 10% at about 7:30 pace for 15 sec each. Didn't feel as hard as doing the sprints outside.
Wednesday Feb 3, 2010 #
Running 1:00:00 [4] 5.8 mi (10:21 / mi)
Hill tempo run on treadmill. 10:20 pace. 15 minute warm up flat running, then 30 minutes at 5% incline. 15 minutes flat running to cool down. Hard!
Tuesday Feb 2, 2010 #
Running 45:00 [2] 4.5 mi (10:00 / mi)
Easy run plus form drills. Felt pretty flat, but I think it may be partly mental being in DC for work this week.
Strength 20:00 [3]
Core
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)
Monday Feb 1, 2010 #
Walking 55:00 [3] 3.8 mi (14:28 / mi)
Uphill walk on treadmill.
5 minute warm up, 0% incline, 4.2 mph.
30 minutes, 10% incline, 4.2 mph.
15 minutes, 10% incline, 4 mph.
5 minute cool down, 0% incline, 4.2 mph.
5 minute warm up, 0% incline, 4.2 mph.
30 minutes, 10% incline, 4.2 mph.
15 minutes, 10% incline, 4 mph.
5 minute cool down, 0% incline, 4.2 mph.