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Training Log Archive: workouttexas

In the 30 days ending Jun 30, 2011:

activity # timemileskm+ft
  Running14 12:21:31 86.97(8:32) 139.97(5:18) 396
  Cross Training11 6:47:59 3.76 6.05
  Eliptical4 1:44:26
  Pilates / Yoga2 1:25:55
  Cycling1 1:00:00
  Total25 23:19:51 90.73 146.02 396
  [1-5]25 23:15:47
averages - sleep:5 weight:166.5lbs

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Thursday Jun 30, 2011 #

5 AM

Cross Training (Sasha's Class) 1:03:46 intensity: (1:33 @0) + (19:45 @1) + (32:27 @2) + (10:01 @3) 3.75 mi (17:00 / mi)
ahr:119 max:145 shoes: Asics Nimbus 12 Black/Orange

Recovery day. Did cross training (jogging + core and weights). Good workout.

Hopefully going to be a normal day at work. I could really love a day without killer stress, really.

Wednesday Jun 29, 2011 #

5 AM

Running intervals (Kenyan Way) 1:05:01 intensity: (4:34 @1) + (16:24 @2) + (14:10 @3) + (14:14 @4) + (15:39 @5) 7.08 mi (9:11 / mi) +55ft 9:07 / mi
ahr:143 max:177 shoes: Asics Sky Speed Orange

Almost the whole workout in the black hole :{

I HAVE TO RUN FASTER ON SPEED DAYS.
I HAVE TO RUN FASTER ON SPEED DAYS.
I HAVE TO RUN FASTER ON SPEED DAYS.
I HAVE TO RUN FASTER ON SPEED DAYS.
I HAVE TO RUN FASTER ON SPEED DAYS.

Tuesday Jun 28, 2011 #

Note
(rest day)

Deserved day off.

Monday Jun 27, 2011 #

5 AM

Running hills (Kenyan Way) 1:07:25 intensity: (8:01 @1) + (9:49 @2) + (22:19 @3) + (16:54 @4) + (10:22 @5) 7.29 mi (9:15 / mi) +87ft 9:09 / mi
ahr:140 max:170 shoes: Asics Hyperspeed Red White

Gotta push max HR achieved during workouts higher. Can't be afraid to fail.

Sunday Jun 26, 2011 #

10 AM

Running (Treadmill) 1:27:19 intensity: (19:21 @1) + (18:57 @2) + (42:54 @3) + (6:07 @4) 9.0 mi (9:42 / mi)
ahr:128 max:147 shoes: Asics Nimbus 12 Neon Green

Long run on treadmill. Got up late after watching old episodes of Lost half the night and it was too hot to do long run outside.

Saturday Jun 25, 2011 #

6 PM

Cross Training (Weights) 40:42 intensity: (1:24 @0) + (18:28 @1) + (17:18 @2) + (3:32 @3) 0.0 mi
ahr:115 max:138 shoes: Asics Speedstar Black/Red

Eliptical 30:07 intensity: (1:30 @1) + (9:56 @2) + (18:41 @3) 0.0 mi
ahr:129 max:140 shoes: Asics Speedstar Black/Red

7 PM

Note

Took kids to YMCA for swimming the first time this summer. Absolutely wonderful time. Had to impose a little structure to get them to clean and eat before they could go, but ok nonetheless.

Friday Jun 24, 2011 #

5 AM

Running intervals (Intervals + Core) 58:19 intensity: (16:16 @1) + (14:39 @2) + (14:28 @3) + (9:01 @4) + (3:55 @5) 5.65 mi (10:19 / mi) +137ft 10:06 / mi
ahr:130 max:170 shoes: Asics Speedstar Black/Red

Cross Training 2:37 [1] 0.01 mi (5:23:56 / mi)
ahr:105 max:113 shoes: Asics Speedstar Black/Red

6 AM

Note

Did my own thing down by the bayou. Got into the redzone a little today. Amazing how much your speed and redline endurance drops off after not using it for 20 years.

Thursday Jun 23, 2011 #

9 AM

Running 57:51 intensity: (57 @0) + (6:09 @1) + (23:17 @2) + (27:28 @3) 6.26 mi (9:14 / mi) +11ft 9:14 / mi
ahr:139 max:157 shoes: Asics Sky Speed Orange

Nice run around Memorial Park. The Garmin 210 is AWESOME. I love the device, and I sure have been wasting time training without a HR/GPS monitor.

Wednesday Jun 22, 2011 #

5 AM

Running 1:00:12 intensity: (10 @0) + (8:09 @1) + (15:18 @2) + (15:11 @3) + (20:46 @4) + (38 @5) 6.24 mi (9:39 / mi) +38ft 9:36 / mi
ahr:147 max:181 shoes: Asics Speedstar Black/Red

Wow. Very hard to get past Zone 5a of the Heart Rate Zones. Read "How to be a Better Runner", and they're a proponent of staying out of Zone 5a - The Black Hole of training. You feel like you're really killing it in Zone 5a, but you're not. I gotta push to Zone 5b on Friday to get more out of the workout.

New Asics Speedstars are good.

Tuesday Jun 21, 2011 #

Note
(rest day)

Legs still sore from 5K and big workouts on Saturday so taking day off.

Monday Jun 20, 2011 #

6 AM

Running 57:00 [3] 7.0 mi (8:09 / mi)
ahr:131 max:179 shoes: Asics Nimbus 12 Black/Orange

HR sensor was really erratic this morning on the treadmill. I think I need to tighten it up or something. Definitely not a 179 max HR.

Sunday Jun 19, 2011 #

9 AM

Cross Training (James' Class) 55:46 [3] 0.0 mi
ahr:119 max:143 shoes: Asics Speedstar Black/Red

Some cardio kickboxing type class today mixed with dance = flailing for the white guy. I'm glad there's no tape on this.

Good workout HR perspective. I read How to be a Better Runner. Makes a whole lot of sense to me, and i'm giving the HR Zones philosophy a try.

- Better but still not going to half ass it

Pilates / Yoga 30:55 [1] 0.0 mi
ahr:86 max:102 shoes: Asics Speedstar Black/Red

Class way too crowded. Got fed up with having some guy's butt or stinky feet in my face the whole time, so I left halfway through.

Saturday Jun 18, 2011 #

8 AM

Running race 18:15 [5] 3.1 mi (5:53 / mi) +68ft 5:46 / mi
ahr:178 max:194 shoes: Saucony A4

Terrible prep for the race and bad race day experience (long long lines for packet pickup, with no Friday pickup).

I was beaten by a runner that should have never beaten me. I'm done with half assing it in preparing for a race. Either I'm going to win the Master's Division, or there's no sense in paying for a race. And there's no reason I shouldn't have won today. My own laziness is the only reason I lost, and I'm sick of it. Sick of it I tell you!

I scratched my next race in July and am pushing back until Aug 13th Lazy Hazy Crazy Days of Summer 5K. I want to be on the same page as the outright winner, and I promise you I'll have no excuse for a loss of Master's Division. I follow that up with Lake Houston 10K on the 27th, and I expect the same there. That will leave 10 weeks until San Antonio. I can really start to turn up the mileage in Sept and Oct, so I'll have no excuses for not making it sub 2:50 or 2:45 there.

- Frustrated
12 PM

Cross Training (Weights + Core) 53:07 [3] 0.0 mi
ahr:121 max:146 shoes: Asics Sky Speed Orange

Punishment for my lousy race preparation.
1 PM

Eliptical 39:19 [3] 0.0 mi
ahr:126 max:143 shoes: Asics Sky Speed Orange

A little more punishment for my lousy race preparation.

Friday Jun 17, 2011 #

6 AM

Cross Training (Weights + Core) 42:01 [1] 0.0 mi
ahr:91 max:120 shoes: Asics Nimbus 12 Black/Orange

Quick weights and core session. Left the legs alone to recover for the 5k tomorrow.

Thursday Jun 16, 2011 #

6 PM

Running (Treadmill) 53:49 [4] 6.75 mi (7:58 / mi)
ahr:141 max:162 shoes: Asics Hyperspeed Red White

Got the Garmin 210 and used it for the first time today as a heart rate monitor for a treadmill interval session. Really cool. Had an old timex for heart rate monitoring that I used to use. The strap on the Garmin is alot more comfortable, less bulky, and doesn't lose connection. I can't wait to take the GPS functionality out for a spin, but I just didn't want to run in the heat this afternoon. It's been Africa hot for weeks here in Southeast Texas.

Oh, also became a premium member on Attackpoint for the Garmin upload functionality. It connected straight to the watch, no problem. Really cool.

No problem with groin. Disaster averted.

Wednesday Jun 15, 2011 #

Cross Training (Weights) 30:00 [4]
(injured) shoes: Nike Free

Slightly strained left groin.

Tuesday Jun 14, 2011 #

Cycling (Spin Class) 1:00:00 [5]
shoes: Asics Hyperspeed Red White

Spin class instructor is insane.

Monday Jun 13, 2011 #

Running 48:00 [3] 6.0 mi (8:00 / mi)
shoes: Asics Sky Speed Orange

Very lazy last week. It was the final big week of the budget, which has nearly killed me. Back to workouts this week.

Saturday Jun 11, 2011 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Quick run before heading off to see friends in LA.

Cross Training (Core) 10:00 [3]

Thursday Jun 9, 2011 #

Running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Asics Sky Speed Orange

Wednesday Jun 8, 2011 #

Cross Training (Gym Running + Abs) 45:00 [4]

Sunday Jun 5, 2011 #

Eliptical warm up/down 15:00 [1]

Pilates / Yoga 55:00 [3]

Saturday Jun 4, 2011 #

Running 55:00 [3] 7.0 mi (7:51 / mi)
shoes: Asics Hyperspeed Red White

Running race 18:20 [5] 5.0 km (3:40 / km)
shoes: Asics Hyperspeed Red White

Absolute disaster. Thought I would jog to the race. Maybe should have checked the mileage. 3.55 miles. Only left 25 min before race and ended up having to truck it there once I realized how far I had to go. I had 2 minutes to catch my breath before the race started. Should have gone to the back of the pack to get another two minutes. First two miles went ok in 5.36 and 5:45. Last mile had to be something way over six. Finished in 18:20. Good enough for second in age group but very disappointing from a logistics standpoint. Will I ever learn to concentrate on logistics. Thought I had that licked being so prepared for my last two races.

Friday Jun 3, 2011 #

Eliptical 20:00 [2]
slept:5.0 weight:166.5lbs shoes: Asics Nimbus 12 Black/Orange

Took it easy. Heights 5k Run tomorrow. I should be slow :(

Cross Training (Weights) 20:00 [3]

Cross Training warm up/down 10:00 [1]
shoes: Asics Nimbus 12 Black/Orange

Wednesday Jun 1, 2011 #

Running 35:00 [3] 4.5 mi (7:47 / mi)

Worked out morning and night. Really getting back into the swing of things.

Cross Training 35:00 [3]

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