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Training Log Archive: mintore

In the 7 days ending Sep 10, 2016:

activity # timemileskm+mload
  Road running1 2:26:02 15.54(9:24) 25.01(5:50) 6854.6
  Heavy yard work1 2:00:0012.0
  Walk2 1:20:13 3.47(23:07) 5.58(14:22) 255.5
  Trail running1 40:50 4.26(9:35) 6.86(5:57) 4216.5
  Warmup-down3 40:03 2.28(17:33) 3.67(10:54) 176.2
  Track1 12:25 1.28(9:42) 2.06(6:02)4.6
  Jog1 9:25 0.95(9:55) 1.53(6:10) 121.4
  Core!1 9:001.8
  Stretching1 5:000.5
  Total7 7:42:58 27.78 44.71 163103.1
  [1-5]7 6:56:26

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Thursday Sep 8, 2016 #

7 PM

Jog 9:25 intensity: (1:14 @0) + (3:53 @1) + (3:20 @2) + (58 @3) 0.95 mi (9:55 / mi) +12m 9:32 / mi
ahr:122 max:138 shoes: Saucony Guide 8 - 2016

warm up jog

Trail running 40:50 intensity: (5:59 @1) + (10:14 @2) + (11:05 @3) + (8:18 @4) + (5:14 @5) 4.26 mi (9:35 / mi) +42m 9:18 / mi
ahr:144 max:173 shoes: Saucony Guide 8 - 2016

A moderate run with Aragorn to Marott Park, some hill repeats on park trails at a solid pace, particularly given the light was so low that you could barely make out the many roots, then a quicker run home with a very snappy last half mile. Felt pretty good.

No inserts in my shoes was nice and light. We'll see if I can avoid PF.

Warmup-down 10:51 intensity: (8:36 @0) + (1:58 @1) + (17 @3) 0.41 mi (26:20 / mi) +2m 25:57 / mi
ahr:111 max:124

Wednesday Sep 7, 2016 #

Core! 9:00 [2]

russians, a set of planks, 3min wall sit

Tuesday Sep 6, 2016 #

Stretching 5:00 [1]

7 PM

Warmup-down 6:46 intensity: (1:14 @0) + (4:10 @1) + (44 @2) + (38 @3) 0.62 mi (10:55 / mi) +15m 10:09 / mi
ahr:118 max:132 shoes: Saucony Guide 8 - 2016

Track 12:25 intensity: (1:58 @0) + (2:09 @1) + (1:11 @2) + (2:35 @3) + (2:56 @4) + (1:36 @5) 2.06 km (6:02 / km)
ahr:140 max:169 shoes: Saucony Guide 8 - 2016

5x300m with walking 100 rest
Trying to get some quicker going. A stupid hot night to do it though!

1:06 (6:00 min/mile)
1:04 (5:49)
1:04 (5:47)
1:04 (5:43)
1:03 (5:35)

I'm aiming to get a 2nd set in over the next few weeks.

Warmup-down 4:26 intensity: (2 @1) + (2:16 @2) + (1:39 @3) + (29 @4) 0.45 mi (9:51 / mi)
ahr:140 max:158 shoes: Saucony Guide 8 - 2016

Walk 29:22 intensity: (28:12 @0) + (1:10 @3) 1.31 mi (22:25 / mi)
ahr:95 max:110 shoes: Saucony Guide 8 - 2016

Monday Sep 5, 2016 #

Heavy yard work 2:00:00 [1]

6 PM

Walk 50:51 [1] 2.16 mi (23:33 / mi) +25m 22:44 / mi
shoes: Saucony Guide 8 - 2016

Sunday Sep 4, 2016 #

12 PM

Road running 2:26:02 intensity: (39 @0) + (4:50 @1) + (23:38 @2) + (1:22:59 @3) + (33:56 @4) 15.54 mi (9:24 / mi) +68m 9:16 / mi
ahr:146 max:164 shoes: Saucony Guide 8 - 2016

Started much later than I should have (it is Sunday, I just couldn't rush out for this). So it was pretty hot. Had B and A drop me far enough from home that I had to run to get there. Two intentionally faster one mile segments after 3 miles but, following the second one, my body was saying that more wouldn't be smart. I had intended 4. Lots of extra sections (Central park lake, Hagan-Burke trail, new Monon extension) to be sure I didn't have to run past home (potentially bailing). Some sections of running might have been jogging. There are lots of opinions about where running and jogging differ. This had no smiles and tickles feeling so I'm keeping it as running.

Warmup-down 18:00 intensity: (4:39 @0) + (3:15 @1) + (40 @2) + (9:26 @3) 0.8 mi (22:30 / mi)
ahr:97 max:134 shoes: Saucony Guide 8 - 2016

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