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Training Log Archive: itsmartin

In the 7 days ending May 6, 2017:

activity # timemileskm+ft
  Cycling10 11:11:55 148.92(4:31) 239.66(2:48) 6868
  Running6 6:48:46 34.63(11:48) 55.73(7:20) 8564
  Total16 18:00:41 183.54(5:53) 295.39(3:40) 15431
  [1-5]16 15:32:22
averages - weight:189.4lbs

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SuMoTuWeThFrSa

Saturday May 6, 2017 #

Note
weight:192lbs

7 AM

Running 2:06:18 intensity: (8:09 @0) + (1:22 @1) + (22:15 @2) + (1:27:52 @3) + (5:59 @4) + (41 @5) 11.23 mi (11:15 / mi) +2118ft 9:33 / mi
ahr:130 max:162 (injured) shoes: Topo Terraventure #1

Cougar 12

Friday May 5, 2017 #

Note
weight:188lbs

5 AM

Running (Treadmill) 45:45 [2] 5.5 mi (8:19 / mi)
ahr:137 max:155 (injured) shoes: Topo Ultrafly #1

treadmill run

2% incline
5 min @ 9:00
30 min @ 8:30
5 min @ 8:00
3.5 min @ 7:30
1.5 min @7:00

My leg has improved! Toda is the first time I could even contemplate forefoot striking.
7 AM

Cycling (Commute) 28:51 [2] 6.06 mi (4:46 / mi) +398ft 4:29 / mi
(injured) shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 46:33 [2] 8.74 mi (5:19 / mi) +351ft 5:08 / mi
(injured) shoes: Raleigh Mojave 8.0

picking up the car

Thursday May 4, 2017 #

Note
weight:187lbs

5 AM

Running (Stairs) 1:02:21 intensity: (10:26 @0) + (9:48 @1) + (7:50 @2) + (19:52 @3) + (14:08 @4) + (17 @5) 2.58 mi (24:12 / mi) +2691ft 12:10 / mi
ahr:126 max:157 (injured) shoes: Topo Ultrafly #1

Howe Street stairs

I got in 17 flights today instead of 16! My leg (and fitness) is feeling a little better.
7 AM

Cycling (Commute) 26:55 [2] 5.85 mi (4:36 / mi) +307ft 4:23 / mi
(injured) shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 22:55 [2] 6.42 mi (3:34 / mi) +403ft 3:22 / mi
(injured)

commute to meeting

Wednesday May 3, 2017 #

Note
weight:188lbs

6 AM

Running 55:12 intensity: (9:40 @0) + (2:17 @1) + (1:00 @2) + (25:06 @3) + (17:09 @4) 6.45 mi (8:34 / mi) +593ft 7:53 / mi
ahr:136 max:155 (injured) shoes: Topo Ultrafly #1

neighborhood loop

Still far from healed. But I can get outside.
4 PM

Cycling (Trainer) 47:18 [3] 11.0 mi (4:18 / mi)
ahr:126 max:150 (injured) shoes: Ventana El Conquistador 29er

tandem on a trainer

Tuesday May 2, 2017 #

Note
weight:191lbs

5 AM

Running (Stairs) 1:01:02 intensity: (10:02 @0) + (11:36 @1) + (7:31 @2) + (17:19 @3) + (14:34 @4) 2.39 mi (25:32 / mi) +2572ft 12:39 / mi
ahr:125 max:155 (injured) shoes: Topo Ultrafly #1

Howe Street stairs

Today felt just a little better in terms of both fitness and leg discomfort.
7 AM

Cycling (Commute) 26:55 [2] 5.84 mi (4:37 / mi) +301ft 4:24 / mi
(injured) shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 25:37 [2] 5.38 mi (4:46 / mi) +340ft 4:29 / mi
(injured) shoes: Raleigh Mojave 8.0

commute home

Cycling (Trainer) 47:29 [3] 11.1 mi (4:17 / mi)
(injured) shoes: Ventana El Conquistador 29er

tandem on a trainer

Monday May 1, 2017 #

Note
weight:191lbs

5 AM

Running 58:08 intensity: (2:09 @0) + (14 @1) + (21 @2) + (49:07 @3) + (47 @4) + (5:30 @5) 6.48 mi (8:58 / mi) +590ft 8:15 / mi
ahr:138 max:168 (injured) shoes: Topo Ultrafly #1

neighborhood loop

Running is still pretty darn uncomfortable, and I'm running very flat-footed as I can't engage my left calf properly.
7 AM

Cycling (Commute) 25:34 [2] 5.83 mi (4:23 / mi) +295ft 4:11 / mi
(injured) shoes: Raleigh Mojave 8.0

commute to work

Phew, my legs are tired.
5 PM

Cycling (Commute) 26:19 [2] 5.39 mi (4:53 / mi) +344ft 4:36 / mi
(injured) shoes: Raleigh Mojave 8.0

commute home

Sunday Apr 30, 2017 #

Note
weight:189lbs

8 AM

Cycling 5:47:29 intensity: (1:47:53 @0) + (1:25:26 @1) + (1:43:14 @2) + (50:06 @3) + (50 @4) 77.31 mi (4:30 / mi) +4129ft 4:17 / mi
ahr:109 max:148 (injured) shoes: Niner RLT 9

around Lake WA the hilly way

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