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Training Log Archive: LarryB

In the 7 days ending Aug 20, 2017:

activity # timemileskm+ft
  Biking2 4:12:00 48.8 78.54
  running2 3:27:49 15.72(13:13) 25.3(8:13)
  Total4 7:39:49 64.52 103.84

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Sunday Aug 20, 2017 #

7 AM

running (Trail run) 2:47:49 [3] 12.1 mi (13:52 / mi)
shoes: Cascadia

Run 1: 3hr rolling trail run at easy effort.

Saturday Aug 19, 2017 #

9 AM

Biking (Road bike ) 3:22:00 [3] 48.8 mi (4:08 / mi)

Bike 3: 50M flat road ride, easy effort.

Friday Aug 18, 2017 #

6 AM

running (Treadmill) 40:00 [3] 3.62 mi (11:03 / mi)
shoes: Asics-home-7-2017

Run 2: Modified Flat progression run on treadmill:

a. Start at Easy Pace and run for 5:00.

b. Starting at 5:00, speed up by 1 “click" each 2:00.

c. Go until you can't complete 2:00 at the new speed.

d. Instead of slowing back down to Easy Pace, split the difference between easy pace and the fastest pace you achieved and run that moderately hard pace for another 15:00.

e. Finish with 5:00 very slow and easy.

Tuesday Aug 15, 2017 #

6 AM

Biking (Trainer) 50:00 [3]

Bike 4: 25M (or indoor equivalent) at a medium hard effort.

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