Training Log Archive: DavidJIn the 7 days ending Jan 15, 2011:
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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).