Training Log Archive: O Steve!In the 7 days ending Mar 17, 2017:
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Friday Mar 17, 2017 #
Run 15:10 [3]
run test
15:00 @ 12:00/mile 119 HRA.....I dont think my HR monitor is kicking in quick enough keeping the average low.
middle old matrix treadmill
15:00 @ 12:00/mile 119 HRA.....I dont think my HR monitor is kicking in quick enough keeping the average low.
middle old matrix treadmill
exercise bike 1:08:58 [3]
plan:
5 min on >18.5 mph
5 min off....easier
x 5
total of 25 minutes of firmer biking.
5 min on >18.5 mph
5 min off....easier
x 5
total of 25 minutes of firmer biking.
stretch 1 [3]
I am going to do an experiment.....I am going to do one stretch that is supposed to lengthen your stride and increase speed. In general I have read studies that have said stretching does NOT increase run speed BUT.....my flexibility is so horrendous (no exaggeration) that I figure its worth a shot....
my plan: stretch a minnimum of 3 times/week and see how I do in the Get n Gear 5k for time....also I will record my reach for my toes and measure right before the race in 6 weeks to see if I can quantify some improvement....its worth a shot so see if I can stem my eroding run speed and its not a lot of time invested....takes me 4 minutes total to do the stretch.
I will report back.
my plan: stretch a minnimum of 3 times/week and see how I do in the Get n Gear 5k for time....also I will record my reach for my toes and measure right before the race in 6 weeks to see if I can quantify some improvement....its worth a shot so see if I can stem my eroding run speed and its not a lot of time invested....takes me 4 minutes total to do the stretch.
I will report back.
Tuesday Mar 14, 2017 #
Run 50:31 [3]
objective: mildish tempo pace run...prepping the legs for more.
old matrix in the corner treadmill
run test
15:00 @ 12:00/mile AHR was 113 (cant be right....HR monitor must not have kicked in)
3 x 7 min @ 10:31/mile pace w/ 3 min recovery (3.5 mph)
HRA on intervals
136
138
140
seemed about right....not to tough....next time add more tempo time or less time with a faster pace
old matrix in the corner treadmill
run test
15:00 @ 12:00/mile AHR was 113 (cant be right....HR monitor must not have kicked in)
3 x 7 min @ 10:31/mile pace w/ 3 min recovery (3.5 mph)
HRA on intervals
136
138
140
seemed about right....not to tough....next time add more tempo time or less time with a faster pace
exercise bike 24:38 [3]
ahr:113
Monday Mar 13, 2017 #
exercise bike 1:00:48 [3]
ahr:109
recovery for some running tomorrow.....
Sunday Mar 12, 2017 #
exercise bike 45:40 [3]
ahr:108
prepping for intervals.....legs are sore and hurting due to the long run the day before sooooooooooo......
I did:
3 min on (155 watts)/2 min off x 6....felt harder due to legs than HR indicated.
10 min warm up and 5 min cool down.....
I did:
3 min on (155 watts)/2 min off x 6....felt harder due to legs than HR indicated.
10 min warm up and 5 min cool down.....
Saturday Mar 11, 2017 #
Note
time to start triathlon training.
my key triathlons are at the end of the summer so that gives me time on the swim so I will hold back on that for now....I may do one triathlon early just for training.....focus on run (try to improve but at least minimize the fade) and biking (looks like it may be an early year for single track. good!
my key triathlons are at the end of the summer so that gives me time on the swim so I will hold back on that for now....I may do one triathlon early just for training.....focus on run (try to improve but at least minimize the fade) and biking (looks like it may be an early year for single track. good!
Run 1:20:20 [3]
ahr:128
objective was to build run endurance with a bit of tempo work in the middle for good measure....treadmill of course
old matrix in the corner
did a ladder up and down by:
run 4 min/walk 1 min @3.8 mph
5 min at 4.8 mph
5 min at 4.8 mph
5 min at 5.0 mph
5 min at 5.2 mph
5 min at 5.4 mph
5 min at 5.6 mph
5 min at 5.8 mph
5 min at 6.0 mph
5 min at 6.0 mph
5 min at 5.8 mph
5 min at 5.6 mph
5 min at 5.4 mph
5 min at 5.2 mph
5 min at 5.0 mph
5 min at 4.8 mph
5 min at 4.8 mph
old matrix in the corner
did a ladder up and down by:
run 4 min/walk 1 min @3.8 mph
5 min at 4.8 mph
5 min at 4.8 mph
5 min at 5.0 mph
5 min at 5.2 mph
5 min at 5.4 mph
5 min at 5.6 mph
5 min at 5.8 mph
5 min at 6.0 mph
5 min at 6.0 mph
5 min at 5.8 mph
5 min at 5.6 mph
5 min at 5.4 mph
5 min at 5.2 mph
5 min at 5.0 mph
5 min at 4.8 mph
5 min at 4.8 mph
Hike 11:27 [3]
ahr:106
cool down
exercise bike 28:15 [3]
spin warm down