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Training Log Archive: mariaamaya

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Run2 3:19:09 19.12(10:25) 30.77(6:28)
  Cross-fit1 25:00 0.5(49:59) 0.81(31:03)
  Total3 3:44:09 19.62(11:25) 31.58(7:06)

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Sunday Sep 25, 2016 #

6 AM

Cross-fit 25:00 [4] 0.5 mi (49:59 / mi)
shoes: Nike 4.0 Magenta


WARM UP
RRJ
15 shoulder pass-thus + 15 around the worlds
RRJ
20 alternating toe-touches + 10 GHD Back Extensions
RRJ
High knees to bearcats + Butt kickers from bearcats

LIFT
Will provide tomorrow!

SKILL DAY
Hand stand push-ups

WOD

100 Ball Crunches
25 L Oblique Crunches (R)
25 L Oblique Crunches (L)
20 Leg Raises
40 Knee Tuck Ins
30 Russian Twists (30 each side)
30 Straight Leg Lifts
40 Oblique Crunches (R)
40 Oblique Crunches (L)
100 Ball Crunches
40 Leg Raises
30 Knee Tuck-Ins
30 Russian Twists (30 each side)
25 L Bicycle Crunches
25 R Bicycle Crunches
30 Hello Dollies

Wasn't able to get to these, was sore for three days!!

20 L Oblique Crunches (R)
20 L Oblique Crunches (L)
30 Leg Raises
30 Russian Twists (30 each side)
40 Bicycle Crunches
35 Knee Tuck-Ins
125 Ball Crunches

Saturday Sep 24, 2016 #

5 AM

Run (Outside) 45:16 [2] 4.3 mi (10:32 / mi)
shoes: Nike 4.0 Magenta


Had to go to the soccer field to pick up an arriving friend from another camp. "Pick up" means greeting them upon disembarking off the helicopter and walking back to the Embassy with them. :)

So, I ran first, as I normally would but I started too late therefore, my run was cut short. It's easy to figure out when they arrive because you can hear the helicopter coming in :)

Nice short little run!

Friday Sep 23, 2016 #

10 AM

Run (Outside) 2:33:53 [4] 14.82 mi (10:23 / mi)
shoes: Nike 4.0 Magenta


Run 1: 2:30:00 marathon simulation long run on TM, compound loop, or combo.
a. 15:00 flat at 9:00 pace.
b. Run 15:00 at tempo pace (7:30 pace)
c. Run 1:00:00 at normal easy pace (9:00 pace)
d. Run 30:00 at goal marathon pace. What time did you have in mind for the marathon?
e. Run a final 30:00 nice and easy (9:15).

To answer d. above, not sure 4 - 4:30 hrs. Hopefully, less. I've only done a handful of marathons and I've always averaged 3:30-3:40 but that's always been at sea level, so I don't know what I'm able to do.

This was a good run, although slower than I thought. Below you'll see my splits, remember to account for the goofy tunnel, which means I didn't run 16.0 miles, as shown below, so I guess the splits are a bit slower.

DISTANCE PACE ELAPSED TIME
1.0 mi 10:36 min/mi 00:10:35
2.0 mi 09:33 min/mi 00:09:32
3.0 mi 08:57 min/mi 00:08:56
4.0 mi 09:16 min/mi 00:09:14
5.0 mi 08:46 min/mi 00:08:46
6.0 mi 09:26 min/mi 00:09:24
7.0 mi 09:55 min/mi 00:09:54
8.0 mi 09:59 min/mi 00:09:58
9.0 mi 09:15 min/mi 00:09:15
10.0 mi 10:05 min/mi 00:10:04
11.0 mi 09:07 min/mi 00:09:06
12.0 mi 09:53 min/mi 00:09:51
12.9 mi 09:33 min/mi 00:08:29
14.0 mi 10:03 min/mi 00:10:00
15.0 mi 10:14 min/mi 00:10:13
16.0 mi 09:42 min/mi 00:09:40

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