Training Log: expresso

In the last 7 days:

activity

time

miles

Run

5:49:44

35.34

(9:53)

56.87

(6:08)

285

Swim

1:22:00

2.61

(31:25)

4.2

(19:31)

Bike

35:00

Gym

30:00

Lift

20:00

Core

10:00

Total

8:46:44

37.95

61.07

285

1:54

0:00

Thursday Dec 4
	Run long (snow) 1:54:00 [3] 10.3 mi (11:04 / mi)
	shoes: Icebug MR2 811
	Beautiful day for a run. Temps cooled off quite a bit from yesterday so I really did not want to sweat out there. Thus, I underdressed and eventually achieved equilibrium once the furnace got stoked but never really sweat. Footing was a light 2" of powder over the hardpack from last week; new shoes chewed through that. Great run; didn't want to stop but decided to save some zeal for next time. Route avoided pavement- Adler start, DRT, OS lap, back.

	C • Shoes for running in the snow 1
Wednesday Dec 3
	Run (snow) 49:30 [3] 4.5 mi (10:59 / mi)
	shoes: Montrail Vitesse 712
	Yep, snow run vastly preferable to bike trainer. Probably only needed single layer at 32F as the sweat/cool period too short as I moved between wind-sheltered areas. Modified Carmel Lap to avoid roads: DD, CL, EW to 21 & back to DD.
	Swim 50:00 2.5 km (20:00 / km)

	Not psyched to get into suit & water, but did it. Warm after four laps and then had a good workout: 400s, 300pwp, 6 * 50d/s 4 * 150s on 2:30 (splits 2:19 +/- 2s) 300 pwp 6 * 100s on 1:45 (splits 1:33 +/- 2s) Meant to stay in tempo HR range but likely drifted too high at the end of the sets.
Tuesday Dec 2
	Bike (trainer) 35:00 [2]

	First session on trainer with my old bike. Ugh!! It's just wrong; doesn't feel like biking at all. I found myself daydreaming of being outside and realized that I would rather run for an hour (or more) in the snow than spin for 30 minutes in my basement. I'll stick with it; maybe it will get better.
Monday Dec 1
	Gym 30:00 [2]

	Precor elliptical to get warmed up and reacquainted.
	Lift (up) 20:00 [3]

	Easy though extended circuit.
	Core 10:00 [3]

	stuff.
	Swim 32:00 1.7 km (18:49 / km)

	Swim while J & K @ prac. Short but decent. 300s, 200p, 6 * 50d/s, 200pwp, 3 * 200 on 3:30, 100p 200 times: 3:10, 3:12, 3:12
Sunday Nov 30
	Run tempo (hills) 1:13:14 8.84 mi (8:17 / mi) +285m 4:41 / km
	shoes: Icebug MR2 811
	Roller Coaster tempo run at Adler Park This run always hurts but I feel great after it. The goal is to negative split laps which each include two hills. I ran this in my new Icebugs with Active Ankles to see how my new o-footwear performs. It is great though maybe a bit roomy so I can add another sock. 13 Laps, Splits: 6:13,6:09,6:02,5:47,5:44,5:42,5:39,5:34,5:29,5:34,5:12,5:13,4:57 Avg: 5:38 * Two missed negative splits. =( Maybe clockwise is a little slower. With the cool temp, I think I started too fast and had trouble staying below tempo HR by the end. Same workout as Nov. 14.
	Run warm up/down 15:00 [2] 1.0 mi (14:59 / mi)
	shoes: Icebug MR2 811
	Easy warmdown. Lactic legs needed this.
Saturday Nov 29
	Run (path, paved) 1:38:00 [3] 10.7 mi (9:08 / mi)
	shoes: Mizuno WC 811
	OS Lap. Felt great today after two indulgent rest days. Just beautiful weather & the paths have a light coating of mud to make them nice & soft.

	C • ice ice baby 2

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Weather

Libertyville, IL (60048) Fair 12°F (feels like 2F) Humidity: 64%, Winds: 7mph Useful Daylight: 6:33 AM - 4:51 PM more details Weather data provided by weather.com®

Thursday Dec 4	N/A F N/A	20%
Friday Dec 5	22 F Partly Cloudy	10%
Saturday Dec 6	30 F Snow Shower / Wind	70%
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