Training Log Archive: O Steve!In the 7 days ending Apr 25, 2016:
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Monday Apr 25, 2016 #
Run 1:02:56 [3]
ahr:130
Speed day....
8 min run@12:30 pace/2 min walk for a warm up and then:
8 x 1 min @ 10:00 pace and 2 min @ 9:31 pace/ 2 min walk recovery (3.7 mph).....HR went from 120 to topping at 145 to 155 at interval end....
might be able to do a bit better on fresh legs....I did this workout after a 5 hour teaching stint.....legs were not fresh
I was sweating like a pig on this one...I was planning on the last minute of the 3 minute interval at 9:15 pace but this was tough enough.....this is very slow to be this hard but I have to train where I am at and hope to get faster by mid summer to be able to run a decent 5K.....
10 min warm down walk....was planning to jog it out but the intervals were tough on me.....
8 min run@12:30 pace/2 min walk for a warm up and then:
8 x 1 min @ 10:00 pace and 2 min @ 9:31 pace/ 2 min walk recovery (3.7 mph).....HR went from 120 to topping at 145 to 155 at interval end....
might be able to do a bit better on fresh legs....I did this workout after a 5 hour teaching stint.....legs were not fresh
I was sweating like a pig on this one...I was planning on the last minute of the 3 minute interval at 9:15 pace but this was tough enough.....this is very slow to be this hard but I have to train where I am at and hope to get faster by mid summer to be able to run a decent 5K.....
10 min warm down walk....was planning to jog it out but the intervals were tough on me.....
C • How? 4
Sunday Apr 24, 2016 #
exercise bike 1:00:18 [3]
ahr:109
Wanted to run but with a sore knee I decided to do the x bike to accommodate my knee...this is when my knee issues does effect my training but I work around it....kpain was a 4 or so...and stayed there.
Saving it to get a speed workout in before my 10k trial race Saturday.....
Saving it to get a speed workout in before my 10k trial race Saturday.....
weight training 11:44 [3]
ahr:105
22 reps
Saturday Apr 23, 2016 #
Mt Bike 1:12:34 [3]
ahr:134
Bertrum my bike trails.....plan to do an off road triathlon on this single track in July. So decided to check it out....fun ride especially the first flow section....it has more straight than you usually see....pretty fast with some short punchy hills
Did the loop in 55:32 and then explored a bit
My biking single track is a interval workout without trying....and so fun you don t notice
Did the loop in 55:32 and then explored a bit
My biking single track is a interval workout without trying....and so fun you don t notice
Friday Apr 22, 2016 #
Run 1:30:14 [3]
Long Run
4 min run/1 min walk.....
ran 7.86 miles in 90 minutes......averaged 11:21/mile with walk breaks
knee hurt the whole time...kpain about a 4
4 min run/1 min walk.....
ran 7.86 miles in 90 minutes......averaged 11:21/mile with walk breaks
knee hurt the whole time...kpain about a 4
Wednesday Apr 20, 2016 #
Run 1:02:06 [3]
tempo run
legs were very stale from all day training gig but I figured I can work my way though a tempo run....did:
15 min run @10:50 pace/ 5 min recovery @ 3.7mph
x 3
got the HR to 145 on the last 15 min run segment.....felt harder due to rough legs but that is how it goes....I figure with fresh legs I can up the pace a bit but this is what I could do today.
legs were very stale from all day training gig but I figured I can work my way though a tempo run....did:
15 min run @10:50 pace/ 5 min recovery @ 3.7mph
x 3
got the HR to 145 on the last 15 min run segment.....felt harder due to rough legs but that is how it goes....I figure with fresh legs I can up the pace a bit but this is what I could do today.
Tuesday Apr 19, 2016 #
Mt Bike 48:00 [3]
Needed more recovery...
weight training 14:26 [3]
rehab strength work