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Training Log Archive: O Steve!

In the 7 days ending Oct 9:

activity # timemileskm+m
  Run2 1:56:40
  exercise bike2 1:50:13
  Mt Bike1 1:37:47
  Roller Skiing1 30:13
  weight training1 10:52
  Hike1 4:13
  Total5 6:09:58

» now

Sunday Oct 9 #

Mt Bike 1:37:47 [3]

objective: endurance workout with a dash of tempo efforts to build strength and endurance for skiing....

The Big Dirt Loop....

North loop in 19:58 140 HRA....move along/firm effort on this loop.

love that I can ride from our home and do a dirt loop on trails for 95% of the ride...and most on single track.....

comments: objective reached...good session to build on...

Saturday Oct 8 #

Run 37:47 [3]
ahr:122 max:152

To Snap on a busy day...

objective: build ski strength and sharpen some run speed strength with hills

...wanted quicker intervals with more intensity but wanted to do it with hill work.

main set:

6 x 2:00 @ 12:00 (5.0 mph) pace at 4.5% incline with 2:00 16:17 walk pace

2:00 walk 101 HRA
2:00 run 126 HRA
2:00 walk 117 HRA
2:00 run 126 HRA
2:00 walk 119 HRA
2:00 run 130 HRA
2:00 walk 122 HRA
2:00 run 129 HRA
2:00 walk 122 HRA
2:00 run 130 HRA
2:00 walk 122 HRA
2:00 run 131 HRA

comment: need to run harder on these...more speed or more incline next time....these were not hard enough for my objective....BUT, great start on my long term strategy of using incline for intervals to soften the running blow....

cool down 10:00 @ 12;00 pace 128 HRA

Run 15:00 [3]

run test as a warm up for intervals

(note: HR monitor was acting weird so accuracy may be an issue)

15:00 (123 @ 5, 122 @ 10, 127@ 15....accurate?...seemed at least 2 beats high)

if the HRA is right it confirms I am climbing my way out of a slow pace hole......more to come, more to do

Friday Oct 7 #

exercise bike 1:00:00 [3]

Snap...decided on easy due to leg feel

Wednesday Oct 5 #


and bombing the heel with ibu and ice worked!!.....

Run 48:53 [3]

with the heel pain doing a quick about face and rain washing out my planned mt bike session at Lake Rebecca I decided to hit the track for run intervals...

can I just say I love speed work at the approximations with GPS...defined accurate distances, accurate times from my watch and the hard truth.....

62F and partly cloudy....some wind but beautiful

Main set: 5 x 800's with 2:20 walking recovery (went by PE and let my HR be where it would be...ran "comfortably hard" ...classic tempo pace...

4:39 130 HRA
2:23 117 HRA
4:32 145 HRA
2:18 121 HRA
4:35 146 HRA
2:20 118 HRA
4:35 147 HRA
2:20 121 HRA
4:31 145 HRA....155 HR end......

well this looks like temps helped and it was only a year ago I was doing 4:07's on this workout...granted I ran harder with a 160 HRA to do that so its not comparable but I still have a lot of work to do.....but this one left me feeling feels good to fight back and have some evidence it may be working....

warm up

800 5:40 123 HRA
400 4:07 walk HRA 105

cool down
400 4:14 walk HRA 118

Run 15:00 [3]

done at snap before track workout....on treadmill

run test:

15:00 at 12:00/mile pace (118 HRA)...

HR 119 at 5:00, 121 at 10:00, 123 at 15:00

Tuesday Oct 4 #


....and now I woke up with PF type heel /in step pain with my left heel.....plan is to bomb it with ibu and some ice and hope to ditch it quick...just when I was starting to do some things that might get my very slow run speed a bit quicker....hopefully it will be gone quickly but.......

Monday Oct 3 #

exercise bike 50:13 [3]

objective: recovery

weight training 10:52 [3]

normal plus 3 thick red pole downs x 2

Roller Skiing 30:13 [3]
ahr:130 muscular endurance with poling for ski deason....double poled on my in line skates since they were closer to snow speed....

double poled this entire session....

Hike 4:13 [3]

cool down walk

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