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Training Log Archive: O Steve!

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  exercise bike3 2:23:30
  Run3 2:11:55
  Roller Skiing1 1:02:24
  Triathlon Bike1 48:23
  weight training2 23:29
  Hike2 11:46
  Total6 7:01:27

» now

Sunday Sep 25, 2016 #

Run 15:00 [3]

Frequency HR but 128 at end with handles

exercise bike 40:00 [3]

weight training 11:40 [3]

Saturday Sep 24, 2016 #

exercise bike 54:20 [3]


Friday Sep 23, 2016 #

Run 1:10:18 [3]

Working the plan....todays objective: Long run to build some run endurance.

decided on 4 min run/1 minute walk...planning on running outside but the rain came....

I love having Snap fitness and the treadmill to help me in these times...I have a tight schedule and to get in the training to meet my performance and time goals Snap is a live saver....

so with the rain I did:

4 minutes at 11:06 pace/ 1 minute at 18:04 pace= 5 minutes x 14

70:00 minutes

total average a total of 12:07/mile....HR monitor did not work, not sure why.....

total run of 5.8 miles

Hike 5:43 [3]

cool down walk after run....

Wednesday Sep 21, 2016 #

exercise bike 49:10 [3]

Snap recovery spin....

weight training 11:49 [3]

normal 15 x 15 plus rubber band pull downs....

Tuesday Sep 20, 2016 #

Run 46:37 [3]

The knee is doing well, no pain and thank goodness for cortisone....I figure this is the first workout to a way back to a more legitimate run splits...I've got to get faster so I plan to keep um my running all winter to be at a higher level when I ramp up next spring.

the objective....tempo paced intervals and not over do it.....

St Louis park High School track....

decided on 4 800's at tempo pace with 1/2 interval time rest/recovery....

here is how it went down...

11:12 HRA 137.....warm up with 1600 (mile)
4:01 400 walk recovery 122 HRA

4 x 800 main set (using PE "comfortably hard" to dictate pace) w 200 meter easy walk recovery

4:48 147 HRA
2:10 131 HRA

4:56 150 HRA
2:16 132 HRA

4:48 153 HRA
2:16 134 HRA

4:49 156 HRA

4:17 130 HRA 400 meter cool down walk

1:01 120 HRA additional walk cool down

ok....a mile tempo pace of 9:38 is frankly ridiculously slow....even for me...running has always been my weakness...but that is where I am at...BUT.......All the others in my AG are likely encountering a similar slow down also and i can see others getting discouraged and giving in and resigning themselves. I'm not going to do that. I am going to fight it. And I fight it more effectively than my peers perhaps I will slow less and creep up on people......this is the first step

Triathlon Bike 48:23 [3]

45:30 for the Hopkins loop with Kari....a bonus workout to spend time with Kari...

Monday Sep 19, 2016 #


with the Inline Marathon quest done, I will now focus on the following the next 8 weeks.....

- Running to start the process of getting my pace down....some long and tempo work while enjoying the fall weather and leaves...and some short frequency runs thrown in...
-Singletrack mt biking for fun in the Fall and prep for xc skiing which is similar in intensity
-Roller skiing while the paths are good focusing mainly on prepping the arms with double poling
-Weight training....get back to it a bit and use to prep the upper body for skiing....
-lose a couple lbs that have crept on since my last triathlon

Roller Skiing 1:02:24 [3]
ahr:126 max:145

with sore legs from the race Saturday and I ran yesterday so it seemed that working on double poling on roller skis seemed like a good idea....

except when I started my back was seizing on the poling motion....I didn't want to go in and do something else so I just modified my approach a bit to avoid/minimize the twingy pain and did it anyway...

boy, my roller skis are slow compared to my inline skates....big difference in wheel speed....

decided on 4 x 5 minutes of double poling...

between my back issues, dull pole ferrules, and slow worn out wheels on my roller skis it was a cautious effort.....but it was a start.

I fully expect my back issues to fade, because I believe they were skate related.....but it will take a few days....

Hike 6:03 [3]

cool down walk back home....

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