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Training Log Archive: LarryB

In the 7 days ending Apr 14:

activity # timemileskm+ft
  running4 4:16:26 22.26(11:31) 35.82(7:09)
  Biking2 3:16:53 31.8 51.18
  swimming1 20:00
  Total7 7:53:19 54.06 87.0

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Sunday Apr 14 #

running (Road run) 1:42:26 [3] 9.0 mi (11:23 / mi)
shoes: Brooks

Brick workout 1/2: 35M hilly road bike + 10M rolling road run. Just normal effort but be sure to work on a quick efficient transition.

Ended up walking a bit more than I wanted after mile five. Humid weather.
7 AM

Biking (Road bike) 2:21:53 [3] 31.8 mi (4:28 / mi)

Brick workout 1/2: 35M hilly road bike + 10M rolling road run. Just normal effort but be sure to work on a quick efficient transition.

Saturday Apr 13 #

7 AM

swimming ( pool) 20:00 [3]

Other: swimming, lower body/core strength x2.

Friday Apr 12 #

7 AM

running (Treadmill) 48:00 [3] 3.76 mi (12:46 / mi)
shoes: Brooks

Run 3: Hill Ladder workout (did want you to run this one as a companion to the flat ladder so it is back, but slightly different than the way it was described before to better match what you did flat):

a. 10:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 3:00 with 2:00 Easy Pace flat recoveries between each step.

8:00 step - 10:15 Pace / 4%
5:00 step - 9:30 Pace / 5%
3:00 step - 9:00 Pace / 6%

c. 10:00 15:00 easy cool-down.

Thursday Apr 11 #

4 PM

running (Road run) 1:01:00 [3] 5.7 mi (10:42 / mi)
shoes: Brooks

Run 5: 60:00 recovery run of any kind.

Wednesday Apr 10 #

7 AM

Biking (Trainer) 55:00 [3]

Bike 4: 60:00 easy effort spinning with short seated pushes (strength) and faster spin surges (cardio) mixed in.

Tuesday Apr 9 #

7 AM

running (Road run) 45:00 [3] 3.8 mi (11:50 / mi)
shoes: Brooks

Run 6: 30:00 super easy recovery run.

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