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Training Log Archive: Tyrannosaurus

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Running10 7:08:18 47.28(9:03) 76.09(5:38) 929
  Strength2 15:00
  Total10 7:23:18 47.28 76.09 929
  [1-5]10 7:22:28
averages - sleep:8.3

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Friday Oct 25, 2019 #

1 PM

Running 34:18 intensity: (12 @0) + (21 @1) + (5:59 @2) + (27:46 @3) 3.61 mi (9:30 / mi) +24m 9:19 / mi
ahr:144 max:159 shoes: Grey Saucony Guide 9

Tuesday Oct 22, 2019 #

Note
slept:9.0 (sick)

Fever gone. Definitely on the mend now

Monday Oct 21, 2019 #

Note
slept:8.5 (sick)

Fever, congested, mild body aches
3 PM

Note
slept:2.0

Sunday Oct 20, 2019 #

Note
slept:10.0 (sick)

Saturday Oct 19, 2019 #

Note
slept:7.0

Friday Oct 18, 2019 #

5 PM

Running 32:20 intensity: (59 @1) + (1:56 @2) + (13:00 @3) + (16:25 @4) 4.01 mi (8:04 / mi) +36m 7:51 / mi
ahr:156 max:170 slept:8.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Shake out with MSURC at a non-shake out pace

Thursday Oct 17, 2019 #

8 AM

Running 35:50 intensity: (21 @0) + (45 @1) + (6:23 @2) + (27:23 @3) + (58 @4) 4.02 mi (8:55 / mi) +20m 8:47 / mi
ahr:144 max:162 slept:7.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Short wake-up run with Pierce

Strength 10:00 [1]

Pyramid core

Wednesday Oct 16, 2019 #

Note
slept:8.0

Tuesday Oct 15, 2019 #

6 PM

Running intervals 31:15 intensity: (17 @0) + (6 @1) + (6:27 @2) + (13:59 @3) + (8:33 @4) + (1:53 @5) 3.61 mi (8:39 / mi) +10m 8:35 / mi
ahr:153 max:183 slept:9.0 shoes: Brooks Launch 6 - Coral

Again, only the last half of the workout with MSURC. 5x 300m targeting 63s, mile pace. This felt fast, but decent. My hips are still sore from Sunday, but not terribly so.
Splits: 63, 62, 62, 63, 63

Strength 5:00 [1]

Post-workout core with MSURC

Monday Oct 14, 2019 #

Note
slept:6.0

Sunday Oct 13, 2019 #

10 AM

Running race 1:20:35 intensity: (13 @1) + (20 @2) + (15:36 @3) + (1:04:26 @4) 7.02 mi (11:29 / mi) +618m 9:01 / mi
ahr:164 max:174 shoes: Asics Gel-Excite 4 - Blue (#2)

Foothills 12k. Very icy while heading up Sypes Canyon, and I definitely didn't have the right shoes for that part. Once up on the exposed part and running down the other side, there was considerably less snow and ice on the ground, and my shoes held up okay. This was such an incredibly fun course! The uphill 2,000 feet was killer, but the downhill was for the most part gentle and fun. I'll definitely do this one again.

Running warm up/down 10:32 intensity: (22 @1) + (2:51 @2) + (7:19 @3) 0.91 mi (11:34 / mi) +26m 10:37 / mi
ahr:143 max:157 shoes: Asics Gel-Excite 4 - Blue (#2)

Friday Oct 11, 2019 #

8 AM

Running 49:26 intensity: (4 @1) + (3:20 @2) + (16:30 @3) + (29:32 @4) 5.28 mi (9:22 / mi) +79m 8:57 / mi
ahr:160 max:176 shoes: Asics Gel-Excite 4 - Blue (#2)

Peet's with Pierce.

Tuesday Oct 8, 2019 #

6 PM

Running intervals 28:15 intensity: (7 @1) + (42 @2) + (7:16 @3) + (15:56 @4) + (4:14 @5) 3.6 mi (7:51 / mi)
ahr:165 max:186 shoes: Brooks Launch 6 - Coral

MSURC workout: 800m, 600m, 400m, 400m. I missed the first part of the workout due to class [ugh] but was happy to catch the last half.
Splits:
3:09, 2:17, 86, 86

Thursday Oct 3, 2019 #

4 PM

Running 32:35 intensity: (5 @1) + (2:24 @2) + (30:06 @3) 3.89 mi (8:22 / mi) +27m 8:12 / mi
ahr:148 max:158

Wednesday Oct 2, 2019 #

Note
slept:7.0

Been feeling tired lately despite getting decent sleep. I've been slacking on iron, so maybe it's time to take that more seriously?
4 PM

Running 36:43 intensity: (50 @2) + (13:58 @3) + (21:55 @4) 4.47 mi (8:13 / mi) +67m 7:51 / mi
ahr:160 max:175 shoes: Asics Gel-Excite 4 - Blue (#2)

Quick one on Peet’s between my last class and fire. Would have liked to go a tad slower after yesterday’s workout, but I was pretty crunched for time. Lots of dogs out, enjoying the sunshine and lovely snowy peaks!

Tuesday Oct 1, 2019 #

6 PM

Running intervals 56:29 intensity: (15 @1) + (3:15 @2) + (26:58 @3) + (18:06 @4) + (7:55 @5) 6.86 mi (8:14 / mi) +22m 8:09 / mi
ahr:161 max:189 slept:8.5 shoes: Brooks Launch 6 - Coral

6x 800m, 1x 400m with MSURC. Supposed to be pacing at 5k pace for the 800’s, which I guesstimated as 20min, or 3:12 (96) pace. Targeted 86 for the 400. Rest was 90-110 seconds, longer before the 400. Pretty happy with my consistency! It was a bummer to be the only gal at practice, which meant I ran everything alone, but it was still great to put in some hard work at the track with the team. And I love the MSU track views!
Splits:
3:10, 3:10, 3:10, 3:09, 3:10, 3:12
85

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