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Training Log Archive: DavidJ

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Running26 44:40:10 289.5(9:15) 465.91(5:45)
  Lift Weights6 3:15:00
  Total31 47:55:10 289.5 465.91
averages - sleep:5.4 weight:166.8lbs

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Sunday Jan 30, 2011 #

Running 1:30:00 [3] 9.5 mi (9:28 / mi)

Ran outside in snow with dog. Tried out new Inov-8 trail shoes.

Saturday Jan 29, 2011 #

5 AM

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

Lift Weights 20:00 [3]

Lift weights with arms only, no legs

Friday Jan 28, 2011 #

5 AM

Running (Hill Cruise intervals TM) 1:07:00 [3] 8.0 mi (8:22 / mi)

15:00 warmup 3 x 5:00 @ 8:20/8% and 3 x 5:00 @ 7:30/5% with a 2 minute recovery between

Thursday Jan 27, 2011 #

Lift Weights 30:00 [3]

lifted with arms/chest only, didn't do legs to prevent overdoing it before race
5 AM

Running (Recovery Run ) 1:06:00 [3] 8.0 mi (8:15 / mi)

Wednesday Jan 26, 2011 #

5 AM

Running 1:20:00 [3] 10.8 mi (7:24 / mi)

ran 1:20 at 7 min pace after warm up

Tuesday Jan 25, 2011 #

5 AM

Running 1:05:00 [3] 8.0 mi (8:07 / mi)

Sunday Jan 23, 2011 #

Running 55:00 [3] 6.0 mi (9:10 / mi)

Saturday Jan 22, 2011 #

2 PM

Running (Long Run ) 3:10:00 [3] 21.0 mi (9:03 / mi)

Friday Jan 21, 2011 #

5 AM

Running 1:00:00 [3] 6.0 mi (10:00 / mi)

ran dog in fresh fallen snow outside

Thursday Jan 20, 2011 #

5 AM

Running (1:30 run ) 1:30:00 [3] 10.0 mi (9:00 / mi)
weight:166.5lbs

Wednesday Jan 19, 2011 #

5 AM

Running (Recovery Run ) 1:03:00 [3] 8.0 mi (7:52 / mi)

7 PM

Lift Weights (arms, legs, chest ) 30:00 [3]

lift weights half hour

Tuesday Jan 18, 2011 #

5 AM

Running (VO2 and hills) 1:18:00 [3] 10.0 mi (7:48 / mi)
weight:166.5lbs

ran warmup, 2 miles at 6:30 pace, 8 hills on TM for 1 min at 8% incline 7:30 pace, 3 min rest in between, 15 min cool down.

Sunday Jan 16, 2011 #

3 PM

Running 1:30:00 [3] 9.0 mi (10:00 / mi)

Legs were sore and tired from lifting and long run on Sat. Need to develop better strategy for lifting weights using legs.
7 PM

Lift Weights 25:00 [3]

Lift weights, no legs.

Saturday Jan 15, 2011 #

8 PM

Running (Long Run ) 4:15:00 [3] 24.0 mi (10:38 / mi)

Ran at night, consuming Perpetuem and a few PowerGels. Legs were very tired from lifting the night before.

Friday Jan 14, 2011 #

Lift Weights 1:00:00 [3]

curls 30lbs dumbell (db), millitary press 25lbs db, bench press 40 lb. db, lat pulldown 60lbs machine, leg exercises for quads 50, hamstrings 60, glutes, situps on incline. 4 reps of all.
5 AM

Running 1:03:00 [3] 8.0 mi (7:52 / mi)
weight:166lbs

Thursday Jan 13, 2011 #

5 AM

Running (hill at 8 min pace 4% inc) 1:05:00 [3] 8.0 mi (8:07 / mi)

Ran 5 min warmup, then 45 min at 8 min pace, 4% incline. Ran last 15 minutes at 6% incline.

Wednesday Jan 12, 2011 #

5 AM

Running (Recovery Run ) 1:07:00 [3] 8.0 mi (8:22 / mi)
weight:168.5lbs

Tuesday Jan 11, 2011 #

5 AM

Running (1hour at 7 min pace ) 1:00:00 [3] 8.2 mi (7:19 / mi)
slept:5.0 weight:165lbs

ran first mile starting at 9 min pace, working down to 7, then held 7 min on TM. After the weekend, I needed a break from running outside.

Sunday Jan 9, 2011 #

4 PM

Running (long run ) 3:37:00 [3] 20.0 mi (10:51 / mi)

ran dog for 6 miles, stop and go. Ran remaining 14 at faster pace.
5 PM

Lift Weights 30:00 [3]

bought a new bench to lift at home with dumbells. Using 25, 30, 35 lb weights. More detail to follow. (also ocassionally lift at YMCA with bigger range of macines).

Saturday Jan 8, 2011 #

Running (Long Run 7 hours ) 7:25:00 [3] 40.0 mi (11:07 / mi)

Friday Jan 7, 2011 #

5 AM

Running (run 10 mins prior to long) 10 [3] 1.0 mi (10 / mi)
slept:6.0 weight:167lbs

Thursday Jan 6, 2011 #

5 AM

Running 1:05:00 [3] 8.0 mi (8:07 / mi)

ran 7.5 to 8 min pace on TM, ran 2 mins @ 8% incline, 4 times.

Wednesday Jan 5, 2011 #

5 AM

Running 1:13:00 [3] 8.0 mi (9:07 / mi)
slept:5.0 weight:168lbs

ran 8 miles outside. Sprinted 4 flat strides :15.

Tuesday Jan 4, 2011 #

5 AM

Running (Fartlek ) 1:30:00 [3] 10.0 mi (9:00 / mi)
slept:5.5

Ran outside in 25 degree temps, but was good to get off the TM for a while. Sprinted 10 times, using landmarks for Fartlek training.

Sunday Jan 2, 2011 #

8 PM

Running 1:12:00 [3] 8.0 mi (9:00 / mi)

Saturday Jan 1, 2011 #

Running (long run ) 3:04:00 [3] 20.0 mi (9:12 / mi)

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