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Training Log Archive: mmrj

In the 7 days ending Nov 8:

activity # timemileskm+ft
  running3 2:28:51 12.0(12:24) 19.31(7:42) 150
  swimming1 30:00
  walking1 25:00 1.2(20:50) 1.93(12:57)
  stretching1 15:00
  drills1 10:00
  core1 10:00
  Total5 3:58:51 13.2 21.24 150

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MoTuWeThFrSaSu

Sunday Nov 8 #

running (mp cruise) 1:14:17 [3] 6.0 mi (12:23 / mi)
shoes: adrenaline 21s grey

paved bike trail, flat.
6 x { 0.9mi @ 11:40-11:50, 0.1mi walk }
miles in: 12:23, 12:18, 12:26, 12:23, 12:24, 12:22.

drills 10:00 [3]

15m each: high knees, butt kicks, grapevine each way, a skip
30m each: 2 x short strides
leg swings x forward, back, side, side
10 x backward lunges, each leg
20 x step ups, each leg

core 10:00 [3]

dvd routine

stretching (ais) 15:00 [3]

Friday Nov 6 #

running (easy w/ surges) 37:13 [3] 3.0 mi (12:24 / mi) +100ft 12:02 / mi
shoes: adrenaline 21s grey

trails. easy with 4 x { 20 sec faster, 60 sec easy }. fasters in 7:30-8:30. felt only okay.

Thursday Nov 5 #

running (easy) 37:21 [3] 3.0 mi (12:27 / mi) +50ft 12:15 / mi
shoes: adrenaline 21s grey

pavement and a little dirt. back got a little bit sore part way through.

Wednesday Nov 4 #

swimming 30:00 [3]

Note

took a sick day and slept an extra ~4hrs. back much better after that. video doctor appt also.

Tuesday Nov 3 #

Note

really sore lower back.

Monday Nov 2 #

Note

really sore lower back.

walking 25:00 [3] 1.2 mi (20:50 / mi)

around the block with the boy after dinner.

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