Training Log Archive: mariaamaya

I needed to run a little longer today.

I did a 10 min warm up walk bw 3.0-3.2 mph

7.50 miles @ 6.0 mph

.67 miles for a 10 min cool down with 1 min @ 1% incline and then 9 min @ 8% incline all at 4.0 mph

Today I decided it was time to run again, I'll just take it easy.

0-36 min easy @ 6.0 mph (felt super easy)
@ 37 min increase to 6.1 mph
@ 38 min increase to 6.2 mph
@ 39 min increase to 6.3 mph
@ 40 min increase to 6.4 mph

No pain, felt great. The whole run just felt easy.

I did that progression bike that I really liked again!

664 calories

10 min WARM UP @ 100 rpms @ level 4

7 ROUNDS
3 min @ level 7/100 rpms
2 min @ level 17/60-65 rpms
2 min @ level 5/100 rpms

10 min COOL DOWN @ 100 rpms @ level 5

Had to get out and walk with Kodi!

Good fast walk:

1 mile: 13:07
2 mile: 13:57
3 mile: 13:48
3.8 miles: 13:01

Walk 4: TM walk where again you can stop if it begins to hurt. Start with 10:00 of easy flat walking to see how your leg feels. If ok, speed up to 4.2MPH and then increase the incline 1% every 5:00 till you either run out of time or can't go any steeper. Leave a few minutes for a flat cool-down period.

Not enough time today!

Looks like the uphills don't bother me, which is a good thing, it's the downhills that are a problem!

0-10 min (10 min) warm up @ 4.2 mph

10-15 min (5 min) increase to 1%
15-20 min (5 min) increase to 2%
20-25 min (5 min) increase to 3%
25-30 min (5 min) increase to 4%
30-35 min (5 min) increase to 5%
35-40 min (5 min) increase to 6%
40-45 min (5 min) increase to 7%
45-47 min (2 min) increase to 8%
47-48 min (1 min) increase to 9%
48-49 min (1 min) increase to 10%

COOL DOWN
49-52 min (3 min) @ 4.2 mph flat

Bike 3: In lieu of a second quality run workout this week: Easy spinning for 10:00 warmup. 3:00 medium intensity at 100rpm (this should feel like a tempo/threshold effort), then 2:00 hard stand up cranking (this should feel like a hard v02 hill run). 2:00 of easy spinning and then repeat that cycle.

This was an amazing workout, absolutely loved it. The whole cranking while standing - I thought was going to hurt my leg, but alas, it didn't, it was super hard and I loved it!

355 calories

0-10 min warm up @ level 3/100 rpm (easy spinning)

10-13 min (3 min) @ level 5/100 rpms
13-15 min (2 min) @ level 15/65 rpms (standing up)
15-17 min (2 min) @ level 3/100 rpms

17-20 (3 min) @ level 5/100 rpms
20-22( 2 min) @ level 15/65 rpms (standing up)
22-24 (2 min) @ level 3/100 rpms

24-27(3 min) @ level 5/100 rpms
27-29 (2 min) @ level 15/65 rpms (standing up)
29-31 (2 min) @ level 3/100 rpms

31-34(3 min) @ level 5/100 rpms
34-36 (2 min) @ level 15/65 rpms (standing up)
36-38 (2 min) @ level 3/100 rpms

38-41(3 min) @ level 5/100 rpms
41-43 (2 min) @ level 15/65 rpms (standing up)
43-45 (2 min) @ level 3/100 rpms

45-48(3 min) @ level 5/100 rpms
48-50 (2 min) @ level 15/65 rpms (standing up)
50-52 min (2 min) @ level 4/100 rpms

COOL DOWN
52-60 min (8 min) @ level 4/100 rpms