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Training Log Archive: workouttexas

In the 31 days ending Jul 31, 2011:

activity # timemileskm+ft
  Running16 15:17:54 93.0(9:52) 149.67(6:08) 2396
  Cross Training9 6:10:46 4.0 6.44
  Cycling2 2:15:45
  Pilates / Yoga1 1:00:47
  Total25 24:45:12 97.0 156.11 2396
  [1-5]25 24:11:59

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Sunday Jul 31, 2011 #

8 AM

Cycling intervals (Spin Class) 1:15:45 intensity: (2:35 @0) + (20:12 @1) + (13:08 @2) + (39:26 @3) + (18 @4) + (6 @5)
ahr:124 max:162

Friday Jul 29, 2011 #

Note
(injured)

Felt pull in calf developing. OMGosh, I decided not to run for three days instead of pushing through to a full blown injury. The hard bicycle day, followed by a much longer hill session than I've ever done, then followed by three hard miles on a treadmill on the third day as part of a cross training day did it. So happy I'm smart enough to back off after all of the injuries last winter leading up to the Austin Marathon.

Thursday Jul 28, 2011 #

5 AM

Cross Training 1:05:03 intensity: (23:57 @1) + (30:26 @2) + (9:33 @3) + (1:07 @4) 3.0 mi (21:41 / mi)
ahr:119 max:158 shoes: Saucony A4

Wednesday Jul 27, 2011 #

6 PM

Running 1:08:32 intensity: (1:43 @1) + (11:17 @2) + (19:20 @3) + (31:43 @4) + (4:29 @5) 5.11 mi (13:25 / mi) +6ft 13:24 / mi
ahr:143 max:165 shoes: Asics Speedstar Black/Red

Tuesday Jul 26, 2011 #

Cross Training (Weights + Core) 25:00 [1]
shoes: Asics Hyperspeed Red White

Cycling (Spin Class) 1:00:00 intensity: (20:00 @3) + (35:00 @4) + (5:00 @5)
shoes: Asics Hyperspeed Red White

Monday Jul 25, 2011 #

6 AM

Running hills 1:00:02 intensity: (4 @0) + (1:06 @1) + (10:39 @2) + (29:15 @3) + (16:54 @4) + (2:04 @5) 5.82 mi (10:19 / mi) +66ft 10:12 / mi
ahr:141 max:171 shoes: Asics Speedstar Black/Red

Sunday Jul 24, 2011 #

3 PM

Cross Training (Weights) 19:35 intensity: (7:13 @0) + (11:59 @1) + (23 @2)
ahr:91 max:124

Pilates / Yoga 1:00:47 intensity: (12:12 @0) + (48:35 @1)
ahr:92 max:111

Saturday Jul 23, 2011 #

8 AM

Running long 1:38:43 intensity: (12 @0) + (17 @1) + (8:07 @2) + (20:00 @3) + (1:06:40 @4) + (3:27 @5) 10.9 mi (9:03 / mi) +190ft 8:55 / mi
ahr:146 max:169 shoes: Asics Sky Speed Orange

Friday Jul 22, 2011 #

Running 20:21 intensity: (16:37 @3) + (3:44 @4) 3.0 mi (6:47 / mi)
shoes: Asics Nimbus 12 Black/Orange

Thursday Jul 21, 2011 #

5 PM

Running hills 35:11 intensity: (21 @1) + (7:13 @2) + (6:28 @3) + (11:51 @4) + (9:18 @5) 2.51 mi (14:01 / mi) +49ft 13:45 / mi
ahr:147 max:179 shoes: Asics Hyperspeed Red White

Wednesday Jul 20, 2011 #

6 AM

Running 20:32 intensity: (1 @0) + (7 @1) + (3 @2) + (16:37 @3) + (3:44 @4) 3.0 mi (6:51 / mi)
ahr:143 max:188 shoes: Asics Nimbus 12 Black/Orange

Tuesday Jul 19, 2011 #

4 PM

Cross Training warm up/down 10:55 intensity: (5:17 @1) + (2:24 @2) + (3:12 @3) + (2 @4) 1.0 mi (10:55 / mi)
ahr:84 max:152

Monday Jul 18, 2011 #

Cross Training 45:00 intensity: (15:00 @1) + (30:00 @2)

Sunday Jul 17, 2011 #

1 PM

Running long (Treadmill) 1:44:01 intensity: (4:46 @0) + (4:21 @1) + (12:33 @2) + (24:30 @3) + (57:33 @4) + (18 @5) 12.75 mi (8:09 / mi)
ahr:140 max:160 shoes: Asics Nimbus 12 Black/Orange

Watched most of Women's World Cup championship game. U.S. was ahead when I left, and ahead again before losing on penalty kicks. So sad.

Friday Jul 15, 2011 #

1 PM

Running hills 31:46 intensity: (14:00 @2) + (2:46 @3) + (10:00 @4) + (5:00 @5) 2.75 mi (11:33 / mi) +93ft 11:12 / mi
shoes: Asics Hyperspeed Red White

Short hill session on Nob Hill in San Francisco. Had just eaten some breakfast, so definitely didn't want to push too hard. Don't mind throwing up, but not just after I eat.

Thursday Jul 14, 2011 #

Cross Training (Weights + Core) 45:00 [3]
shoes: Asics Hyperspeed Red White

Wednesday Jul 13, 2011 #

9 AM

Running hills 1:16:21 intensity: (6:21 @1) + (10:00 @2) + (10:00 @3) + (40:00 @4) + (10:00 @5) 5.51 mi (13:51 / mi) +912ft 11:59 / mi
shoes: Asics Hyperspeed Red White

Insane hill session on Fillmore in San Francisco. I almost threw up twice. Should have pushed harder and gone through with it. Sissy.

Monday Jul 11, 2011 #

9 AM

Running 1:06:59 intensity: (6:59 @1) + (20:00 @2) + (30:00 @3) + (10:00 @4) 7.3 mi (9:11 / mi) +1028ft 8:06 / mi
shoes: Asics Hyperspeed Red White

Saturday Jul 9, 2011 #

3 PM

Running 1:06:55 intensity: (12:46 @1) + (25:47 @2) + (22:08 @3) + (6:09 @4) + (5 @5) 4.0 mi (16:44 / mi)
ahr:115 max:161 shoes: Asics Nimbus 12 Neon Green

30 min on elliptical + 4 mi on treadmill. 7:30 pace until last mile and a half, then progressively down to 6 min/mi.

Friday Jul 8, 2011 #

12 PM

Cross Training 1:15:11 intensity: (33 @0) + (25:55 @1) + (45:17 @2) + (3:12 @3) + (14 @4)
ahr:118 max:149 shoes: Asics Nimbus 12 Black/Orange

Interesting mid day YMCA workout. Loved the freak doing the mr. ymca poses in the mirror for 30 min. So very very freaky.

Killer weights followed up by 20 min easy on rowing machine.

Thursday Jul 7, 2011 #

7 AM

Running 1:02:22 intensity: (1:41 @0) + (7:26 @1) + (13:55 @2) + (14:09 @3) + (20:41 @4) + (4:30 @5) 5.72 mi (10:54 / mi) +40ft 10:50 / mi
ahr:136 max:165 shoes: Asics Hyperspeed Red White

Decent hill session. Should have pushed harder, but I never felt like I had it.

Wednesday Jul 6, 2011 #

10 AM

Cross Training 55:02 intensity: (2:28 @0) + (21:09 @1) + (13:14 @2) + (12:22 @3) + (4:45 @4) + (1:04 @5)
ahr:120 max:164 shoes: Asics Sky Speed Orange

No rest day this week. I had two last week, so I'll power through until next Tuesday.

Weights + high stepper cross trainer

Tuesday Jul 5, 2011 #

7 AM

Running 54:50 intensity: (1:23 @1) + (11:30 @2) + (19:59 @3) + (21:58 @4) 6.76 mi (8:07 / mi) +4ft 8:06 / mi
ahr:139 max:154 shoes: Asics Speedstar Black/Red

Ran three out of four days on vacation to the coast with the kids - not bad. It was hot and humid as sin. Finally figured out last day that you need to run before sun is up.

Long run on Sunday was a killer. First half with sun behind clouds was great. After that, not so good. Never had a harder 9 mile run in my life.

Monday Jul 4, 2011 #

7 AM

Running 39:21 intensity: (56 @1) + (4:23 @2) + (13:39 @3) + (10:52 @4) + (9:31 @5) 4.81 mi (8:11 / mi) +6ft 8:10 / mi
ahr:116 max:199 shoes: Asics Speedstar Black/Red

Now we're talking redzone HR during training.

Sunday Jul 3, 2011 #

7 AM

Running 1:21:58 intensity: (1:28 @0) + (2:37 @1) + (2:59 @2) + (24:26 @3) + (50:28 @4) 9.51 mi (8:37 / mi) +3ft 8:37 / mi
ahr:144 max:159 shoes: Asics Speedstar Black/Red

Saturday Jul 2, 2011 #

Note
(rest day)

Unscheduled rest day. Just got up late - needed the sleep. Had to start packing for trip to coast as soon as I got up, and ended up swimming with kids all afternoon and evening.

Friday Jul 1, 2011 #

Cross Training (Weights) 30:00 [3]

Running 30:00 [3] 3.55 mi (8:27 / mi)
shoes: Asics Speedstar Black/Red

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