Training Log Archive: lpyleIn the 7 days ending May 9, 2010:
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Sunday May 9, 2010 #
8 AM
Running 1:30:00 [2] 9.5 mi (9:28 / mi)
shoes: New Balance 1224
Med-long run.
11 AM
Hike with pack 30:00 [3] +500ft
Hike to the climbs at Golden Cliffs.
12 PM
Climbing 3:00:00 [3]
Saturday May 8, 2010 #
Running long 4:30:00 [3] 21.5 mi (12:33 / mi) +7300ft 9:30 / mi
Long run at White Ranch. Started out feeling tired, but felt great by the end. Drank Perpetuem and 1/2 a red bull.
Strength 25:00 [3]
Core
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
2x12 stability ball jackknife
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
2x12 stability ball jackknife
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)
Friday May 7, 2010 #
2 PM
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk around Wash Park.
5 PM
Running 1:05:00 [3] 6.6 mi (9:51 / mi)
shoes: New Balance 1224
Uphill tempo run.
WU: 5 min at 10:00 pace, then 10 min at 9:50.
40 minutes at 5% incline, first 30 min at 10:00 pace, which didn't feel that hard, so last 10 minutes were at 9:50 pace.
CD: 10 min flat at 9:50 pace.
My legs felt much better after the day off, although mentally I feel pretty tired. This really didn't feel very hard, so could probably go faster next time.
WU: 5 min at 10:00 pace, then 10 min at 9:50.
40 minutes at 5% incline, first 30 min at 10:00 pace, which didn't feel that hard, so last 10 minutes were at 9:50 pace.
CD: 10 min flat at 9:50 pace.
My legs felt much better after the day off, although mentally I feel pretty tired. This really didn't feel very hard, so could probably go faster next time.
6 PM
Strength 30:00 [3]
Upper body
6,5,4 pullups
3x12 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 standing row (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch
6,5,4 pullups
3x12 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 standing row (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch
Thursday May 6, 2010 #
Note
Started the uphill walk workout today, but my legs felt awful, so tired. Will try to do it another day this week.
3 PM
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk around Wash Park.
6 PM
Strength 1:00:00 [3]
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 (5 lbs)
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)
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 (5 lbs)
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)
Wednesday May 5, 2010 #
Running 1:09:00 [4] 7.6 mi (9:05 / mi)
shoes: New Balance 1224
In Austin for work. Was going to find a trail to run on but it's 93 degrees! Instead, found a gym. Cruise intervals:
15 min at easy pace to warm up.
Then 4x1 mile at 8:10 pace. 2 min easy in between.
15 min at easy pace to cool down.
Felt much better than last time I did this workout.
15 min at easy pace to warm up.
Then 4x1 mile at 8:10 pace. 2 min easy in between.
15 min at easy pace to cool down.
Felt much better than last time I did this workout.
Tuesday May 4, 2010 #
Running 42:00 [3] 4.5 mi (9:20 / mi)
shoes: Montrail Sabino Trail
Easy run around Wash Park plus hill sprints and form drills.
10 AM
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk around Wash Park.
Monday May 3, 2010 #
Note
Nothing - spent the afternoon/evening in the ER with Ralph.