Training Log Archive: mariaamayaIn the 31 days ending Jul 31, 2018:
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Sunday Jul 22, 2018 #
Run (Outside) 47:59 [1] 4.1 mi (11:42 / mi)
shoes: ON Cloudsurfer (Gray)
Morning run with Lina! She's getting better. We do the same steep hill every time and she loves it and never gets hot.
I will be doing loops of these today!
Run (Outside) 40:04 [2] 3.47 mi (11:33 / mi)
shoes: ON Cloudsurfer (Gray)
Run 2: Same loop as 2 weeks ago if possible - progression run with each loop faster, so be sure to start with a nice and easy “ultra” pace for the first.
1st Loop.
Okay, so I didn't do the same loop as it was threatening to downpour and lightning. However, I did one by my house which has a super steep incline right at the start.
And it's about 3.4 miles, and takes almost the same time... not really... almost :)
I call this the Dlhe Diely Loop.
Run (Outside) 27:39 [5] 3.47 mi (7:58 / mi)
shoes: ON Cloudsurfer (Gray)
Run 2: Same loop as 2 weeks ago if possible - progression run with each loop faster, so be sure to start with a nice and easy “ultra” pace for the first.
2nd Loop.
Good effort here, I didn't think I was going to be able to give any effort as this is actually my third loop. But it felt good!
Run (Outside) 38:03 [2] 3.46 mi (11:00 / mi)
shoes: ON Cloudsurfer (Gray)
Run 2: Same loop as 2 weeks ago if possible - progression run with each loop faster, so be sure to start with a nice and easy “ultra” pace for the first.
3rd Loop.
Felt pretty good and a tad easier, I actually really like these loops.
Friday Jul 20, 2018 #
Run (Outside) 35:03 [1] 3.8 mi (9:13 / mi)
shoes: ON Cloudsurfer (Gray)
Pre-Lina Run... on my own this morning, super short run. It's starting to get dark early... :(
Run (Outside) 41:56 [1] 3.51 mi (11:57 / mi)
shoes: ON Cloudsurfer (Gray)
Run/Walk with Lina
She needs more exercise!!
Run (Outside) 16:47 [4] 1.8 mi (9:19 / mi)
shoes: ON Cloudsurfer (Gray)
Friday Morning Marine Run
Except more crossfitting, less running. Boy, am I going to be sore tomorrow!!
Lots of push-ups, pull-ups, and a ton of burpees!
Thursday Jul 19, 2018 #
Run (Outside) 45:17 [3] 4.46 mi (10:09 / mi)
shoes: ON Cloudsurfer (Gray)
Needed to get out before I take Lina out. She needs to run more, Steve's not feeling well.
Run (Outside) 40:55 [1] 3.49 mi (11:43 / mi)
shoes: ON Cloudsurfer (Gray)
Less Walk, More Run with Lina, she's doing awesome!!
She's 17 weeks old!!
Wednesday Jul 18, 2018 #
Run (Outside) 1:49:19 [4] 12.08 mi (9:03 / mi)
shoes: ON Cloudsurfer (Gray)
I totally missed this: Run 3: 30:00 flat tempo run on road or TM, with normal 15:00 and strides before, but longer 30:00 cool-down. No more than 10 seconds per mile slower than avg from last week’s cruise intervals.
So, I did 5 miles easy, 3 miles at Tempo, and 3 miles easy - although the last 3 miles were a bit more a push than "easy".
Mile 1 - 9:46
Mile 2 - 10:18
Mile 3 - 10:23
Mile 4 - 10:06
Mile 5 - 10:01
Mile 6 - 8:25
Mile 7 - 8:00
Mile 8 - 7:54
Mile 9 - 8:54
Mile 10 - 8:40
Mile 11 - 8:10
Mile 12 - 8:04
12 miles at 9s isn't bad :)
Sunday Jul 15, 2018 #
Run (Outside) 47:52 [1] 3.53 mi (13:34 / mi)
shoes: ON Cloudsurfer (Gray)
No time or mental energy for a long run this weekend.
Saturday Jul 14, 2018 #
Run (Outside) 1:41:52 [5] 11.22 mi (9:05 / mi)
shoes: ON Cloudsurfer (Gray)
Short on time, but still got it in.
Run 2: 5 x 1M flat cruise intervals, with 1:30 easy running recoveries between each. Shoot for about 7:25 - 7:30 pace.
Wow, these were a lot tougher than last week's. 1 mile is much more difficult than 1/2 mile :) You can see how slow I did them.
Mile 1 - 10:35
Mile 2 - 9:48
Mile 3 - 9:49
Mile 4 - 10:14
Mile 5 - 7:27
Mile 6 - 8:04
Mile 7 - 7:57
Mile 8 - 8:07
Mile 9 - 8:12
Mile 10 - 8:42
Mile 11 - 10:39
Mile 11.23 - 10:02
Thursday Jul 12, 2018 #
Run (Treadmill) 1:50:00 [4] 10.7 mi (10:17 / mi)
shoes: ON Cloudsurfer (Gray)
Run 3: Three hill progression run on TM (to failure 3 times). Then at least 10:00 of easy flat running after the final progression.
Started flat then moved to start incline as prescribed at 5:00 min
Completed 3x
7%
9%
10%
Finished at 1:01:00 and ran the next 49 min as cool down increasing pace by 1% every 2 min.
Tough but manageable! Good run.
Wednesday Jul 11, 2018 #
Walk (Treadmill) 1:10:00 [3] 4.0 mi (17:30 / mi)
shoes: ON Cloudsurfer (Gray)
Walk 5: 30:00 uphill TM walking
Tough little walk. Got to 15% at 10 min and kept it at that incline for the next hour. Slowly increased speed from 5.0-6.4 kmph.
Got up late to do a proper other type of run so I knew I could still do the walk. Just have to switch the days around this week. No big deal.
Tuesday Jul 10, 2018 #
Run (Outside) 1:16:31 [3] 8.28 mi (9:14 / mi)
shoes: ON Cloudsurfer (Gray)
Tuesday Tempo-ish.
4 miles easy, 2 miles hard-kinda, 1 mile easy, mile harder...
Weird day.
10:33, 10:17, 10:17, 9:50
8:12, 7:46
8:53
8:36
7:20
Sunday Jul 8, 2018 #
Run (Treadmill) 4:03:00 [2] 23.1 mi (10:31 / mi)
shoes: ON Cloudsurfer (Gray)
There was no “hilly trail run” part as I was on the treadmill and it was flat but I got it done and that was the toughest part. Next time. 83 Miles this week, awesome!!
Saturday Jul 7, 2018 #
Run (Outside) 2:06:00 [4] 12.18 mi (10:21 / mi)
shoes: ON Cloudsurfer (Gray)
Super cool run! So different. So I went to the Hainburg Loop that I always do and I did it three times. It’s 3.63 miles and pretty hilly. I screwed up and accidentally made it longer on the first loop so I kept the same distance throughout.
1st Loop - 48 min, 4.09 Miles, 11:42 m/m
2nd Loop - 35 min, 4.09 Miles, 8:47 m/m
3rd Loop - 43 min, 4.09 Miles, 10:37 m/m
Each Loop was 354 feet of climbing, not great but not bad.
Loved it!
Friday Jul 6, 2018 #
Run (Treadmill ) 1:00:00 [1] 3.2 mi (18:45 / mi)
shoes: ON Cloudsurfer (Gray)
Walk 5: 30:00 uphill TM walking
Nice easy walk, from 20-60 min I was at 15%, although at a slow pace.
Thursday Jul 5, 2018 #
Run (Outside) 2:07:00 [2] 13.0 mi (9:46 / mi)
shoes: ON Cloudsurfer (Gray)
Run 3: 90:00 flat steady, 9:00 run on roads or smooth trails.
Ok, so a little longer than 90 min but a decent pace, under 10s, wow. Definitely flat and steady.
Golf (Outside ) 3:35:00 [1] 3.85 mi (55:51 / mi)
shoes: ON Cloudsurfer (Gray)
Wednesday Jul 4, 2018 #
Run (Outside ) 2:54:10 [4] 14.2 mi (12:16 / mi)
shoes: ON Cloudsurfer (Gray)
Run 1: 3hr hilly trail run, with hiking mixed in. Shoot for 3000 feet of gain.
Long run for the week done on my midweek day off, Wed, July 4th.
My climbing ended up being 1,998 feet, I think that fit prescribed. :)
Tuesday Jul 3, 2018 #
Run (Outside ) 1:43:00 [4] 11.3 mi (9:07 / mi)
shoes: ON Cloudsurfer (Gray)
Tuesday Tempo!!
4 mile warm-up
4 mile tempo
3.3 mile cool Down
Tempo done at the following:
8:25
8:15
8:02
7:33
Feeling like I’m getting better!!
Monday Jul 2, 2018 #
Walk (Outside) 14:00 [0] 1.0 mi (14:00 / mi)
shoes: ON Cloudsurfer (Gray)
Evening walk with Kodi and Lina.
Sunday Jul 1, 2018 #
Run (Outside ) 1:19:00 [4] 8.7 mi (9:05 / mi)
shoes: ON Cloudsurfer (Gray)
Run 2: Easy week flat cruise intervals. After the normal 15:00 easy run warmup and a few flat strides, run 4 x .5 mile @ about 7:20 pace, with a 1:00 easy recovery jog between each. Cool-down with another 15:00 of easy running.
Awesome run!! For some reason I like track runs!
I did as prescribed, my mile times were:
7.33 m/m
7:56 m/m
8.03 m/m
8:15 m/m