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Training Log Archive: emmyhume

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+ft
Road Cycle	7	17:20:00	436.46	(2:23)	702.42	(1:29)
Long run	4	8:50:00	54.36	(9:45)	87.48	(6:03)	198
Turbo session	6	7:55:00
Masters swim	7	6:55:00	14.67	(28:17)	23.61	(17:35)
Easy run	6	4:30:00	11.74		18.89
Abs & Floor exercises	8	3:30:00
Swim	3	2:35:00	4.66	(33:16)	7.5	(20:40)
Walk outside	2	2:30:00	8.23	(18:14)	13.24	(11:20)
Marathon Pace Run	2	2:17:00	15.78	(8:41)	25.39	(5:24)
Tempo Run	2	2:15:00	8.3		13.36
Kayak	1	2:10:00	4.97	(26:09)	8.0	(16:15)
Steady run	2	2:02:00	13.65	(8:56)	21.96	(5:33)
Trail Race	1	1:44:48	10.0	(10:29)	16.09	(6:31)
Weights	2	1:20:00
1hr Run Time Trial	1	1:00:00	7.54	(7:57)	12.13	(4:57)
Treadmill Run	1	1:00:00
Brick Run	1	30:00
Total	54	68:23:48	590.35		950.08		198

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Tuesday Jan 31, 2012 #

5 AM

Marathon Pace Run 1:17:00 [4] 8.91 mi (8:39 / mi)
shoes: Saucony

Didn't feel brilliant when I woke up so thought I would rather do the treadmill hill session. Gym door was locked so I reverted back to Plan A and did Run 2. 5min easy warm up with 1 longer stride.
Mile splits as follows:
8:49/8:39/8:31/8:36/8:46/8:42/8:38/8:34/8:37
Perceived effort was steady to reasonably hard.

6 PM

Turbo session 50:00 [3]

Got home later, so shorter session than I would've liked.

Monday Jan 30, 2012 #

5 AM

Masters swim 1:00:00 [3] 3.3 km (18:11 / km)

6 AM

Abs & Floor exercises 10:00 [1]

6 PM

Easy run 45:00 [2]

Very easy run after a long day at work. Did 3 short strides at the end.

Sunday Jan 29, 2012 #

10 AM

Road Cycle 2:45:00 [3] 45.0 mi (3:40 / mi)

Good ride outside.

5 PM

Abs & Floor exercises 20:00 [1]

Saturday Jan 28, 2012 #

9 AM

Long run 3:00:00 [3] 19.19 mi (9:23 / mi) +198ft 9:17 / mi
shoes: Saucony

I was feeling quite stiff and a bit lazy so didn't hold out great hopes for run. Luckily weather was perfect (sunny and +-55F) so quickly settled into a steady pace. Route was mostly road and flat expect for 2 short climbs. Picked up the pace the last 3 miles. Felt good at the end. Glutes were a little sore but nothing serious. Running form felt much better than normal. Had a gel every 45min, 3 in total. 1.5L water. Pace was 9:22-9:36 for 16 miles, last 3 miles 9:13/9:10/8:40

5 PM

Abs & Floor exercises 40:00 [1]

Friday Jan 27, 2012 #

5 AM

Masters swim 1:00:00 [3] 3.0 km (20:00 / km)

Main set 10x100 of 1:45
Coming in +- 1:30 for 100's. No PB.

Thursday Jan 26, 2012 #

6 AM

Steady run 1:02:00 [4] 7.1 mi (8:44 / mi)
shoes: Brooks Cascade

Out and back 3.55 miles. First mile flat then a steady climb. Out in 34min, back in 28min.

Wednesday Jan 25, 2012 #

5 AM

Masters swim 1:00:00 [3] 3.3 mi (18:11 / mi)

20x75
16x100
200 warm up
Good effort

6 AM

Turbo session 1:00:00 [3]

Turbo session after the swim as I was away Wednesday evening.

Tuesday Jan 24, 2012 #

5 AM

Tempo Run 1:15:00 [3] 8.3 mi (9:02 / mi)
shoes: Saucony

Ran on treadmill. 1st 50min as 5min 9:31mpm and 5min 8:15mpm. The last 2 fast reps were @ 8:05mpm. Session didn't feel that hard.

15min easy at the end.

C • Very nicely done! 2

5 PM

Turbo session 1:00:00 [3]

6 PM

Abs & Floor exercises 20:00 [1]

Monday Jan 23, 2012 #

5 AM

Masters swim 1:00:00 [3] 3.0 km (20:00 / km)

4 PM

Note

ART session. Right hamstring and glute very tight, felt much better afterwards. Definitely helped by treadmill session on Tuesday.

5 PM

Easy run 40:00 [2] 4.2 mi (9:31 / mi)
shoes: Saucony

x 4 strides at the end

Sunday Jan 22, 2012 #

8 AM

Turbo session 2:30:00 [3]

10 AM

Brick Run 30:00 [2]
shoes: Saucony

1min ON and 1min OFF

Saturday Jan 21, 2012 #

9 AM

Easy run 15:00 [1]
shoes: Saucony

15min warm up + 4 short strides before 1hr TT

1hr Run Time Trial 1:00:00 [5] 7.54 mi (7:57 / mi)
shoes: Saucony

1hr TT on the treadmill. Started at 8:30mpm.
8:05mpm after 10min.
8:00mpm after 30min.
7:50mpm after 40min.
7:35mpm after 50min.
7:30mpm for last 5min.

Felt strong first 30min but held pace back a little as I knew it would hurt later. 8:00-7:50mpm pace felt hard but still more or less comfortable. Last 10min were very hard.
Went through 6.2miles (10km) in 49:50 which is pretty good going for me.
Two easy training days before this session, which made a big difference.

5 PM

Abs & Floor exercises 30:00 [1]

Friday Jan 20, 2012 #

5 AM

Masters swim 1:00:00 [3] 3.0 km (20:00 / km)

Main set
6x5min
100yards flat out + 150yards easy
Times for 100's: 1:23/1:26/1:24/1:23/1:21/1:22

Thursday Jan 19, 2012 #

5 AM

Turbo session 1:30:00 [3]

Wednesday Jan 18, 2012 #

5 AM

Masters swim 1:00:00 [3] 3.2 km (18:45 / km)

6 PM

Easy run 1:15:00 [2] 7.54 mi (9:57 / mi)
shoes: Saucony

Off road mostly. Felt a little sluggish so pace wasn't great.

Tuesday Jan 17, 2012 #

5 AM

Long run 1:30:00 [3] 9.4 mi (9:34 / mi)
shoes: Saucony

-2C this morning. Good easy/steady pace. Felt quite strong. Paved path all the way, quite flat.

6 PM

Weights 30:00 [1]

Monday Jan 16, 2012 #

5 AM

Masters swim 55:00 [3] 2.8 km (19:39 / km)

5 PM

Turbo session 1:05:00 [3]

Sunday Jan 15, 2012 #

9 AM

Treadmill Run 1:00:00 [3]
shoes: Saucony

15min easy
30min minute on/minute off 9:45mpm 8% incline for ON minute.
15min easy

5 PM

Weights 50:00 [1]

Weights + Core

Saturday Jan 14, 2012 #

Note
(rest day)

Friday 13th overnight flight from South Africa to LHR. Saturday 14th flight from LHR to LAX. Drove 3.5 hours back to Fresno, got home @ 6:30pm. Straight to bed for an 11hr sleep!

Friday Jan 13, 2012 #

7 AM

Long run 2:00:00 [3] 12.0 mi (10:00 / mi)

Kept it at an easy/steady pace for the whole way. All off road, moderately hilly.

Thursday Jan 12, 2012 #

7 AM

Road Cycle 3:45:00 [3] 65.0 mi (3:28 / mi)

Hot and humid long ride. Legs didn't feel great the 1st hour but not too bad after that.

Wednesday Jan 11, 2012 #

8 AM

Swim 1:05:00 [3] 3.0 km (21:40 / km)

6 PM

Tempo Run 1:00:00 [4]

15min easy
30min @ 8:16mpm
15min easy
Flattish dirt road. Pleased with effort.

Tuesday Jan 10, 2012 #

7 AM

Walk outside 1:15:00 [1] 4.5 mi (16:40 / mi)

Walked along railway track from Brenton to Knysna. Flat all the way.

6 PM

Easy run 50:00 [2]

35min easy run followed by 15min of core. Lovely weather so enjoyed the run once I got going.

Monday Jan 9, 2012 #

9 AM

Road Cycle 2:05:00 [3] 66.37 mi (1:53 / mi)

Cycled from Brenton to Plett. Relatively hilly route but luckily wind was ok.

12 PM

Kayak 2:10:00 [3] 8.0 km (16:15 / km)

Sea kayaking in Plett. Double kayak. First time I've done any real kayaking, really enjoyed it although the last 30min I was certainly tiring. Shoulders a little stiff the next day but nothing serious.

Sunday Jan 8, 2012 #

9 AM

Long run 2:20:00 [3] 13.77 mi (10:10 / mi)
shoes: Brooks Cascade

Mostly hilly trails. Not a great run, felt very flat. Also, started a bit late so it got pretty hot and humid. I think I was a low on energy as I didn't eat immediately after the cycle on Saturday.

4 PM

Walk outside 1:15:00 [1] 6.0 km (12:30 / km)

Slow walk on the beach from Brenton to Buffelsbaai.