Training Log Archive: mariaamayaIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
4 AM
Run (Treadmill) 45:00 [3] 4.71 mi (9:33 / mi)
shoes: New Balance RC-1400
0-10 min @ 6.0 mph
@ 10 min increase to 6.1
@ 20 min to 6.2 mph
@ 30 min to 6.3 mph
@ 32 min to 6.4 mph
@ 34 min to 6.5 mph
@ 36 min to 6.6 mph
@ 38 min to 6.7 mph
@ 40 min increase by .1 mph every minute until 45 min (to 7.3 mph)
Tough run!
@ 10 min increase to 6.1
@ 20 min to 6.2 mph
@ 30 min to 6.3 mph
@ 32 min to 6.4 mph
@ 34 min to 6.5 mph
@ 36 min to 6.6 mph
@ 38 min to 6.7 mph
@ 40 min increase by .1 mph every minute until 45 min (to 7.3 mph)
Tough run!
Saturday Mar 29, 2014 #
5 PM
Run (Treadmill) 1:02:00 [4] 6.28 mi (9:52 / mi)
shoes: New Balance RC-1400
Today I chose a run from January when I was just starting back up since I feel like I've lost so much fitness.
Here's the run I chose:
Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 easy run warmup and a few flat strides, the workout is 5 x 5:00 @ 9:10/6% with a 2 minute recovery consisting of easy flat running between each. This is a little shorter than normal (25 minutes total) so it is ok to speed up (keep the incline the same) a bit the last 2 intervals if you feel good. Cool-down with another 15:00 of easy running.
However, instead of 9:10 m/mile I had to do it at 5.8 mph (10.34 m/mile).
0-15 min, flat @ 6.0 mph
@ 15 increase 6%, decrease 5.8 mph
@ 20 min back to 1% @ 6.1 mph
@ 22 increase 6%, decrease 5.8 mph
@ 27 min back to 1% @ 6.2 mph
@ 29 increase 6%, decrease 5.8 mph
@ 34 min back to 1% @ 6.3 mph
@ 36 increase 6%, decrease 5.8 mph
@ 41 min back to 1% @ 6.4 mph
@ 43 increase 6%, decrease 5.8 mph
@ 48 min back to 1% @ 6.5 mph
@ 50 min increase to 6.6 mph
@ 55 min increase to 6.7 mph
@ 60 min increase to 6.8 mph
Wow, more tough than I would have liked but so glad I did it!!
Here's the run I chose:
Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 easy run warmup and a few flat strides, the workout is 5 x 5:00 @ 9:10/6% with a 2 minute recovery consisting of easy flat running between each. This is a little shorter than normal (25 minutes total) so it is ok to speed up (keep the incline the same) a bit the last 2 intervals if you feel good. Cool-down with another 15:00 of easy running.
However, instead of 9:10 m/mile I had to do it at 5.8 mph (10.34 m/mile).
0-15 min, flat @ 6.0 mph
@ 15 increase 6%, decrease 5.8 mph
@ 20 min back to 1% @ 6.1 mph
@ 22 increase 6%, decrease 5.8 mph
@ 27 min back to 1% @ 6.2 mph
@ 29 increase 6%, decrease 5.8 mph
@ 34 min back to 1% @ 6.3 mph
@ 36 increase 6%, decrease 5.8 mph
@ 41 min back to 1% @ 6.4 mph
@ 43 increase 6%, decrease 5.8 mph
@ 48 min back to 1% @ 6.5 mph
@ 50 min increase to 6.6 mph
@ 55 min increase to 6.7 mph
@ 60 min increase to 6.8 mph
Wow, more tough than I would have liked but so glad I did it!!
Friday Mar 28, 2014 #
7 PM
Run (Treadmill) 1:02:00 [3] 6.04 mi (10:16 / mi)
shoes: New Balance RC-1400
0-10 min, .53 miles walk @ 3.5 mph
@ 10 increase to 6.0 mph
@ 20 increase to 6.1 mph
@ 30 increase to 6.2 mph
@ 40 increase to 6.3 mph
@ 45 increase to 6.4 mph
@ 50 increase to 6.5 mph
@ 51 & every minute thereafter increase by .1 mph until 61 min (7.5 mph)
Good push!
@ 10 increase to 6.0 mph
@ 20 increase to 6.1 mph
@ 30 increase to 6.2 mph
@ 40 increase to 6.3 mph
@ 45 increase to 6.4 mph
@ 50 increase to 6.5 mph
@ 51 & every minute thereafter increase by .1 mph until 61 min (7.5 mph)
Good push!
Wednesday Mar 26, 2014 #
5 AM
Run (Treadmill) 1:08:00 [3] 4.56 mi (14:55 / mi)
shoes: New Balance RC-1400
0-10 @ 6.0
@ 10 increase to 6.1 mph
too tired... decided to do uphill walk
@ 15 decrease to 3.6 mph
@ 16 increase to 2% incline
@ 17 increase to 3.0% incline
@ 18 increase to 4.0 % incline
@ 19 increase to 5.0 % incline
@ 20 increase to 6.0 % incline
@ 21 increase to 7.0 % incline
@ 22 increase to 8.0 % incline
@ 22:30 decrease to 3.4 mph
@ 23 increase to 9.0 % incline
@ 24 increase to 10.0 % incline
@ 25 increase to 11.0 % incline
@ 26 increase to 12.0 % incline
@ 54 decrease to 3.0 mph & 11% incline
@ 55 decrease to 10%
@ 56 increase to 3.1 mph & decrease to 9%
@ 57 increase to 3.2 mph & decrease to 8%
@ 58 increase to 3.3 mph & decrease to 7%
@ 59 increase to 3.4 mph & decrease to 6%
@ 60 increase to 3.5 mph & decrease to 5%
@ 61 increase to 3.6 mph & decrease to 4%
@ 62 increase to 3.7 mph & decrease to 3%
@ 63 increase to 3.8 mph & decrease to 2%
@ 64 increase to 3.9 mph & decrease to 1%
@ 65 increase to 40 mph & stay at 1%
65-68 min @ 4.0 mph @ 1%
@ 10 increase to 6.1 mph
too tired... decided to do uphill walk
@ 15 decrease to 3.6 mph
@ 16 increase to 2% incline
@ 17 increase to 3.0% incline
@ 18 increase to 4.0 % incline
@ 19 increase to 5.0 % incline
@ 20 increase to 6.0 % incline
@ 21 increase to 7.0 % incline
@ 22 increase to 8.0 % incline
@ 22:30 decrease to 3.4 mph
@ 23 increase to 9.0 % incline
@ 24 increase to 10.0 % incline
@ 25 increase to 11.0 % incline
@ 26 increase to 12.0 % incline
@ 54 decrease to 3.0 mph & 11% incline
@ 55 decrease to 10%
@ 56 increase to 3.1 mph & decrease to 9%
@ 57 increase to 3.2 mph & decrease to 8%
@ 58 increase to 3.3 mph & decrease to 7%
@ 59 increase to 3.4 mph & decrease to 6%
@ 60 increase to 3.5 mph & decrease to 5%
@ 61 increase to 3.6 mph & decrease to 4%
@ 62 increase to 3.7 mph & decrease to 3%
@ 63 increase to 3.8 mph & decrease to 2%
@ 64 increase to 3.9 mph & decrease to 1%
@ 65 increase to 40 mph & stay at 1%
65-68 min @ 4.0 mph @ 1%
Tuesday Mar 25, 2014 #
4 AM
Run (Treadmill) 50:00 [3] 5.16 mi (9:41 / mi)
shoes: New Balance RC-1400
@ 10 increase to 6.1 mph
@ 20 increase to 6.2 mph
@ 30 increase to 6.3 mph
@ 40 increase to 6.4 mph
@ 49 increase to 6.5 mph
Tough but good
@ 20 increase to 6.2 mph
@ 30 increase to 6.3 mph
@ 40 increase to 6.4 mph
@ 49 increase to 6.5 mph
Tough but good
Monday Mar 24, 2014 #
4 AM
Run (Treadmill) 45:00 [3] 4.64 mi (9:42 / mi)
shoes: New Balance RC-1400
@ 10 min increase to 6.1 mph
@ 21 min increase to 6.2 mph
@ 29 min increase to 6.3 mph
@ 34 min increase to 6.4 mph
@ 35 min increase to 6.5 mph
@ 40 min increase to 6.6 mph
@ 44:30 min increase to 6.7 mph
A little tough
@ 21 min increase to 6.2 mph
@ 29 min increase to 6.3 mph
@ 34 min increase to 6.4 mph
@ 35 min increase to 6.5 mph
@ 40 min increase to 6.6 mph
@ 44:30 min increase to 6.7 mph
A little tough
Sunday Mar 23, 2014 #
11 AM
Run (Treadmill) 22:00 [2] 2.29 mi (9:36 / mi)
shoes: New Balance RC-1400
@ 12 min increase by .1 mph
Continue to end at 21 min
Continue to end at 21 min
Friday Mar 21, 2014 #
4 AM
Run (Treadmill) 1:10:00 [3] 7.54 mi (9:17 / mi)
shoes: Asics Trail Runners
Walk - .75 miles, 15:00 min
Run - 7.54 miles, 70:00 min
@ 15 min increase to 6.0 mph
@ 25 min increase to 6.1 mph
@ 35 min increase to 6.2 mph
@ 45 min increase to 6.3 mph
@ 55 min increase to 6.4 mph
@ 65 min increase to 6.5 mph
@ 75 min increase to 6.6 mph
Walk to .57 miles, 12:00 min
Run - 7.54 miles, 70:00 min
@ 15 min increase to 6.0 mph
@ 25 min increase to 6.1 mph
@ 35 min increase to 6.2 mph
@ 45 min increase to 6.3 mph
@ 55 min increase to 6.4 mph
@ 65 min increase to 6.5 mph
@ 75 min increase to 6.6 mph
Walk to .57 miles, 12:00 min
Thursday Mar 20, 2014 #
6 PM
Run (Treadmill) 1:00:00 [3] 6.25 mi (9:36 / mi)
shoes: Asics Trail Runners
Walk .75 miles, 14 min
0-14 min 1% incline @ 3.5 mph
@ .75 miles, 14:00 min increase to 6.0 mph
@ 24 min increase to 6.1 mph
@ 34 min increase to 6.2 mph
@ 44 min increase to 6.3 mph
@ 54 min increase to 6.4 mph
@ 64 min increase to 6.5 mph
0-14 min 1% incline @ 3.5 mph
@ .75 miles, 14:00 min increase to 6.0 mph
@ 24 min increase to 6.1 mph
@ 34 min increase to 6.2 mph
@ 44 min increase to 6.3 mph
@ 54 min increase to 6.4 mph
@ 64 min increase to 6.5 mph
Wednesday Mar 19, 2014 #
5 AM
Run (Treadmill) 1:00:00 [2] 4.2 mi (14:17 / mi)
shoes: Asics Trail Runners
Walk .5 miles, 10:16 min
@ 10 min increase to 2.0% incline
Increase 1% incline every minute until 12% then decrease every minute
until 1% at 3.0 mph
@ 33 min increase to 3.2 mph
@ 34 min increase to 3.3 mph
@ 1.70 miles, and 35:00 min increase to 6.0 mph through 4.20 miles at 60:00 min
Friday Mar 14, 2014 #
10 AM
Run (Treadmill) 1:10:00 [3] 3.97 mi (17:38 / mi)
shoes: Asics Trail Runners
0-10 min flat and easy
10-19 min increase to 10%
@ 19 min to 10%
@ 20 min to 11%
@ 21 min to 12%
21-61 min @ 12% @ 5.5 km/hr
@ 61 increase to 5.6 km/hr
61-69 min, increase every minute to 6.4 km/hr
@ 69 min increase every 10 sec 6.9 km/hr
@ 69:50 min increase every 5 sec to finish at 70 min & 7.0 km/hr
Wednesday Mar 12, 2014 #
10 AM
Run (Treadmill) 50:00 [2] 4.97 mi (10:04 / mi)
shoes: Asics Trail Runners
0-15 min easy, flat
15-25 increase every minute by 1% incline for every .2 km/hr decrease
25-35 decrease every minute by 1% incline for every .2 km/hr increase
35-50 min easy, flat
Sunday Mar 9, 2014 #
10 AM
Run (Treadmill) 47:00 [3] 8.15 mi (5:46 / mi)
shoes: Asics Trail Runners
0-15 min, slow, easy @ 10.0 km/hr
@ 15 increase to 10.1 km/hr
@ 20 increase to 10.2 km/hr
@ 25 to 10.3
@ 30 to 10.4
@ 35 to 10.5
@ 40 to 10.6
@ 42 to 10.7
@ 44 to 10.8
@ 45 to 10.9
@ 45:30 min, increase to 12.5 km/hr
@ 46:30 min, increase to 13.5 km/hr
Saturday Mar 8, 2014 #
10 AM
Run (Treadmill) 1:02:00 [2] 6.45 mi (9:37 / mi)
shoes: Asics Trail Runners
Slow easy, finally felt really good.
Started increasing .1 km/hr every 2 min from 50 - 60 then every minute at 61 min.
Tuesday Mar 4, 2014 #
4 PM
Run (Treadmill) 1:26:00 [2] 6.77 mi (12:42 / mi)
Walk 4 min, .23 miles
41 min - 86 min
2.15 miles - 6.77 miles - walk... maybe...
73 min, 6.1 mph
For 3 min
79 min, 6.5 mph
For 3 min
Monday Mar 3, 2014 #
7 PM
Run (Treadmill) 32:00 [1] 3.34 mi (9:35 / mi)
shoes: Asics Trail Runners
Slow easy
Sunday Mar 2, 2014 #
1 PM
Run (Treadmill) 50:00 [2] 5.13 mi (9:45 / mi)
shoes: Asics Trail Runners
0-15 min, increase to 6.1 mph
15-30 min, increase to 6.2 mph
30-43 min, increase to 6.3 mph
43-50 min, increase every minute by .1 mph from 6.3-6.9 mph
Tough!
Saturday Mar 1, 2014 #
2 PM
Run (Treadmill) 35:00 [2] 3.5 mi (10:00 / mi)
shoes: Asics Trail Runners
Slow easy, trying to work back up to normal.