Training Log Archive: O Steve!In the 7 days ending Apr 23, 2017:
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Sunday Apr 23, 2017 #
Run 1:01:52 [3]
Last intervals before 5K test race next saturday....
wanted to test my race goal with a workout by going
3 x 4:30 at 5K goal pace (8:57/mile) 2:30 recovery...(old matrix treadmill corner)....
and then 1 x 3:00 at 8:57-8:40-8:00 pace ramp up with 1:30 at 8:00 to mimic sprint to the finish line....
based on how I felt, I would say I have a shot at 28:00 flat.....but with a slight net uphill finish 28:10 is my final goal....this would compare favorably to my 28:20 in the Fall on a dead flat course....
we will see....
wanted to test my race goal with a workout by going
3 x 4:30 at 5K goal pace (8:57/mile) 2:30 recovery...(old matrix treadmill corner)....
and then 1 x 3:00 at 8:57-8:40-8:00 pace ramp up with 1:30 at 8:00 to mimic sprint to the finish line....
based on how I felt, I would say I have a shot at 28:00 flat.....but with a slight net uphill finish 28:10 is my final goal....this would compare favorably to my 28:20 in the Fall on a dead flat course....
we will see....
weight training 13:00 [3]
stretch 7:40 [3]
Saturday Apr 22, 2017 #
Mt Bike 2:00:04 [3]
wanted to get in a long bike with some intervals and tempo efforts.....a 3 in 1. A weeks worth of workouts in one workout. Necessary due to a schedule that allowed very limited time for training...
all dirt loop in 1:29:56.....this is the version coming back North of the Cedar trail route and taking the ski trail on east cedar....got some hard interval biking in the bog and Glenwood....also did a firm effort on the North loop (19:27 on one loop...decent)...
then I hit the bike path...planned on jumping on the tri bike but just kept going up the greenway on the mt bike and did
5 min on/ 5 min off x 3 at tempo effort when tired.....trying to mimic my triathlon bike leg efforts of Time Trialing....
all dirt loop in 1:29:56.....this is the version coming back North of the Cedar trail route and taking the ski trail on east cedar....got some hard interval biking in the bog and Glenwood....also did a firm effort on the North loop (19:27 on one loop...decent)...
then I hit the bike path...planned on jumping on the tri bike but just kept going up the greenway on the mt bike and did
5 min on/ 5 min off x 3 at tempo effort when tired.....trying to mimic my triathlon bike leg efforts of Time Trialing....
Wednesday Apr 19, 2017 #
exercise bike 46:24 [3]
Mild
Run 20:00 [3]
1230 pace....
stretch 6:34 [3]
Monday Apr 17, 2017 #
Run 1:33:12 [3]
with limited opportunities to train the past week another sandwich workout was in order....
objective: Endurance run with a tempo pace segment to kill 2 birds with one stone...No HR monitor, no problem...used PE which, quite frankly works just as well...
Up and back on the Greenway....structured as follows:
4 min mild run/ 1 min walk for appx 30 minutes....
2 x 1 mile (google maps measured) at tempo pace (comfortable hard)
9:20
3 min recovery walk (off the clock)
9:02
2 min recovery walk
4 min mild run/ 1 min walk for appx 30 minutes....
Did 8 miles in 1:27:12 with the above structure...10:54 pace
objective: Endurance run with a tempo pace segment to kill 2 birds with one stone...No HR monitor, no problem...used PE which, quite frankly works just as well...
Up and back on the Greenway....structured as follows:
4 min mild run/ 1 min walk for appx 30 minutes....
2 x 1 mile (google maps measured) at tempo pace (comfortable hard)
9:20
3 min recovery walk (off the clock)
9:02
2 min recovery walk
4 min mild run/ 1 min walk for appx 30 minutes....
Did 8 miles in 1:27:12 with the above structure...10:54 pace