Training Log Archive: mariaamaya

Warm Up

.30 miles, 7:00 min - walk @ 3.2 mph

Workout

Run #2: Normal warmup and cool-down. For the workout, do a flat tempo run of 20:00 at about 7:45 pace on a track, TM, or flat smooth road.

0-15 warm up flat 5.5 mph

@ 15 min X 4 strides @ 10.0 mph

19-25 min flat @ 6.0 mph

25-45 min flat @ 7.8 mph (7:41 m/min)

45-60 min flat @ 6.2 mph

Cool Down

.26 miles, 5:00 min

Great run, easier than I thought - weird... but good.

Warm Up

0-5 min flat @ 3.2 mph

From 5-9:30 min every :30 sec increase by 1% incline up to 10%

@ 9:30 @ 10%

@ 19:30 min hold @ 10%, increase speed to 3.3 mph

@ 29:30 min hold @ 10%, increase to 3.4 mph

@ 34:30 min hold @ 10%, increase to 3.5 mph

@ 36.30 min hold @ 10%, increase to 3.6 mph

@ 37.30 min hold @ 10%, increase to 3.7 mph

@ 38:30 min hold @ 10%, increase to 3.8 mph

@ 39:30 min hold @ 10%, increase to 3.9 mph

@ 40 min decrease to 9%
@ 41 min decrease to 8%
@ 42 min decrease to 7%
@ 43 min decrease to 6%
@ 44 min decrease to 5%
@ 45 min decrease to 4%
@ 46 min decrease to 3%
@ 47 min decrease to 2%
@ 48 min decrease to 1%
@ 49 min decrease to flat

49-53 min hold flat @ 4.0 mph

Good walk, not too bad, getting a little easier.

Warm Up

.31 miles, 6:00 min

Workout

Run #5: 45:00 - 60:00 super slow flat run.

0-11 min flat @ 5.5 mph

@ 11 min increase to 5.6 mph

@ 22 min increase to 5.7 mph

@ 33 min increase to 5.8 mph

@ 38 min increase to 5.9 mph

@ 44 min increase to 6.0 mph

@ 49 min increase to 6.1 mph

@ 53 min increase to 6.2 mph

@ 55 min increase to 6.3 mph

@ 56 min increase to 6.4 mph

@ 57 min increase to 6.5 mph

@ 57:30 min increase to 6.6 mph

@ 58 min increase to 6.7 mph

@ 58:30 min increase to 68 mph

@ 59 min increase to 6.9 mph

@ 59:30 min increase to 7.0 mph

End at 7.0

Cool Down

.29 miles walk for 5:00 min @ 3.2 mph

Wanted to go super slow but sometimes it's a little hard to go too slow. Then I start speeding up, it feels good and I just keep going. And I was really tired but somewhat mentally motivated, I was going to walk but somehow decided I could actually just run easily, so I did. So glad I did, tomorrow I'll walk. Last night's xf kicked my ass.

Warm Up

.26 miles, 5:00 min

Workout

Run #4: 60:00 easy effort hilly run (road or trail), followed by 4 x :10 Short Hill Sprints.

0-5 min flat @ 5.5 mph

Every 5 min up by .1 mph from 5-50 min ending at 6.5 mph

@ 55 min X 3 strides @ 10.0 mph for :20 sec

@ 58 min X 1 stride @ 10.5 mph for :25 sec

59-65 min flat @ 6.5 mph

Cool Down

.31 miles, 5:00 min

Oops!!! Just noticed they were supposed to be hill sprints not 4 regular strides...

Strength Portion:

5 X 4 rounds of 5 reps each @ 35 #s
1 X 1 round of 13 reps @ 34#s

Workout

800 m run
12 toes to bar
7 lateral jump burpees
15 snatches (35#s)

400 m run
12 toes to bar
7 lateral jump burpees
15 snatches (35#s)

200 m run
12 toes to bar
7 lateral jump burpees
15 snatches (35#s)

Total Time: 16:20 min

Great workout!

Workout

Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 easy run warmup and a few flat strides, the workout is 4 x 5:00 @ 9:10/6% with a 2 minute recovery consisting of easy flat running between each. Cool-down with another 15:00 of easy running.

0-15 min flat @ 5.5 mph
15-19 min X 4 strides @ 10.0 mph
19-25 min easy flat @ 6.0 mph

Bw 25-30 min increase to 6% incline, hold @ 6.0 mph (10:00 m/mile)
30-32 min decrease to flat, hold @ 6.0 mph

Bw 32-37 min increase to 6% incline, hold @ 6.0 mph (10:00 m/mile)
37-39 min decrease to flat, hold @ 6.0 mph

Bw 39-44 min increase to 6% incline, hold @ 6.0 mph (10:00 m/mile)
44-46 min decrease to flat, hold @ 6.0 mph

Bw 46-51 min increase to 6% incline, hold @ 6.0 mph (10:00 m/mile)
51-53 min decrease to flat, hold @ 6.0 mph

53-59 min increase by .1 mph from 6.0-6.7 mph

59-65 min hold flat @ 6.7 mph

So, I was able to do the 6% incline but I held @ 10:00 m/miles and didn't increase the speed to 9:10 m/miles, but I'll keep working on getting faster with this. This is always a tough one for me!!

Warm Up

10 min on elliptical

Workout

Run #2: 1hr TM easy pace test. On a day where you are feeling pretty good and rested, I'd like you to do a test run on your TM. Get on the TM and cover the display with a towel. Take about 10 minutes to warm up and gradually increase the pace till you feel like you are at the top-range of easy pace. Run at that pace for a few minutes and if you still think it feels about right, remove the towel and take a look at the pace. Was it about what you had guessed it would be? That ability to accurately gauge your pace is very helpful.

Started running slow and easy

0-3 min @ 5.5 easy - covered up the display or tried to, and this is where I got to, 5.5 mph - I'm not as well rested as I was hoping to be, I guess that's reflected in the speed.

@ 3 min increased to 5.6 mph
@ 5 min increased to 5.7 mph
@ 6 min increased to 5.8 mph
@ 7 min increased to 5.9 mph
@ 8 min increased to 6.0 mph

8-42 min maintained flat @ 6.0 mph

@ 42 min increased to 6.1 mph
@ 43 min increased to 6.2 mph

43-60 min maintained flat @ 6.2 mph

@ 60 min increased to 6.5 mph

60-65 min maintained flat @ 6.5 mph

Cool Down

.21 mile walk for 4:00 min @ 3.2 mph

Strength Training

10 min of pull-ups, every minute 10 pull-ups or what can be done
10, 10, 9, 9, 5, 5, 5, 4, 4, 5

8 min AMRAP

6 cleans (55 #s)
12 WallBalls (10#s)
72 single jump ropes

X 5 Rounds + 6 cleans

--- 2 min break

800 m run = 3:24 min

Super tough, excellent workout!