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Training Log Archive: WileyKyO-T

In the 30 days ending Sep 30, 2015:

activity # timemileskm+ft
  Running26 10:51:20 92.37(7:03) 148.65(4:23)
  Elliptical3 3:03:00 24.7(7:25) 39.75(4:36)
  Trail Running2 1:04:45 7.38(8:46) 11.88(5:27)
  Cross Training3 45:46 6.0(7.9/h) 9.66(12.7/h)
  Pacing3 28:22 2.9(9:47) 4.67(6:05)
  Pushups/Situps3 18:19
  Total33 16:31:32 133.35 214.61

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Saturday Sep 19, 2015 #

7 AM

Trail Running 33:51 [3] 4.0 mi (8:28 / mi)
shoes: New Balance 610 v3

Dana Peak trail run with SFC Kongbounmee part 1 of 3. From the trailhead to the log bench.
Paces:
1: 7:46
2: 7:52
3: 9:21
4: 8:52

Trail Running 23:01 [2] 2.45 mi (9:24 / mi)
shoes: New Balance 610 v3

Dana Peak trail run with SFC Kongbounmee part 2 of 3.
Paces:
1: 10:00
2: 9:08
0.45: 8:31
8 AM

Trail Running 7:53 [3] 0.93 mi (8:28 / mi)
shoes: New Balance 610 v3

Dana Peak trail run with SFC Kongbounmee part 3 of 3. From the Gnome to trailhead.

Running warm up/down 6:50 [3] 1.0 mi (6:50 / mi)
shoes: New Balance 610 v3

Cool down neighborhood mile loop.

Friday Sep 18, 2015 #

7 AM

Pushups/Situps 4:10 [5]

Tabata A2

Running 33:32 [3] 4.5 mi (7:27 / mi)
shoes: New Balance 610 v3

Ran on roads in Dana Peak Park with a teammate.
Paces:
1: 7:56
2: 7:24
3: 7:20
4: 7:19
0.5: 6:58
6 PM

Elliptical 1:01:00 [3] 8.3 mi (7:21 / mi)

Precor Elliptical cross training 2 no arms resistance 10
7 PM

Cross Training 14:49 [4] 2.0 mi (8.1 mph)

Row machine setting 7

Thursday Sep 17, 2015 #

6 AM

Running 1:01:52 [4] 9.0 mi (6:52 / mi)
ahr:169 max:182 shoes: Brooks Glycerin 12

Run from CLP to just shy of Dana Peak Park with ATM folks with jogs through HHCP on both out and back. I stayed with the lead group for about the first 6.5 miles and then fell back some. This was a good run.
Paces:
1: 7:28
2: 6:58
3: 6:35
4: 6:39
5: 6:45
6: 6:37
7: 7:02
8: 6:48
9: 7:00
7 AM

Running warm up/down 4:00 [3] 0.51 mi (7:50 / mi)
shoes: Brooks Glycerin 12

Cool down in CLP.

Wednesday Sep 16, 2015 #

6 AM

Pacing 7:57 [2] 0.74 mi (10:45 / mi)
shoes: Brooks Glycerin 12

Formation slog from BDE HQ to the PX parking lot.

Running 57 [4] 0.08 mi (11:51 / mi)
shoes: Brooks Glycerin 12

Shuttle sprint 1
7 AM

Running 1:26 [4] 0.14 mi (10:15 / mi)
shoes: Brooks Glycerin 12

Shuttle sprint 2

Running 1:30 [4] 0.14 mi (10:44 / mi)
shoes: Brooks Glycerin 12

Shuttle sprint 3

Running 6:01 [3] 0.81 mi (7:26 / mi)
shoes: Brooks Glycerin 12

Half formation run, half release run.

Tuesday Sep 15, 2015 #

6 AM

Running warm up/down 7:38 [3] 1.02 mi (7:29 / mi)
shoes: Brooks Glycerin 12

HHHS track warmup

Running intervals 16:07 [5] 3.0 mi (5:22 / mi)
shoes: Brooks Glycerin 12

For practice we ran relays, so I and another guy switched off every lap sprinting, for 10x 400m laps each. I thought I'd make this one entry to save some time. 400m times:
1: 1:23
2: 1:22
3: 1:23
4: 1:22
5: 1:20
6: 1:22
7: 1:20
8: 1:19
9: 1:19
10: 1:20
11: 1:20
12: 1:18
Remarkable how consistent it ended up being. This is comparable to another track workout about six weeks ago, but which was only 10x 400m repeats. Interestingly, this time my overall pattern was negatives, and my last 10 laps average out to the same as my 10 laps in that other similar workout.

Running warm up/down 8:23 [3] 1.07 mi (7:50 / mi)
shoes: Brooks Glycerin 12

Cool down on HHHS track.

Monday Sep 14, 2015 #

6 AM

Running tempo 15:51 [4] 2.5 mi (6:20 / mi)
shoes: Brooks Glycerin 12

Treadmill run at 1.0 incline. 9.4mph for first 2 miles, then increased 0.1mph every 0.1mi starting at 2 (finished at 9.9mph).

Running 21:11 [3] 3.0 mi (7:04 / mi)
shoes: Brooks Glycerin 12

A group PT run; initially in a group but as part of a 2 man team after mi 1.35.
Paces:
1: 7:46
2: 6:48
3: 6:37

Sunday Sep 13, 2015 #

8 PM

Running warm up/down 3:08 [3] 0.4 mi (7:50 / mi)
shoes: Brooks Glycerin 12

Warmup to a cork oak loop intersection.

Pushups/Situps 3:35 [4]

40 PU
40 Flutterkicks
25 PU
25 Flutterkicks

Running 7:24 [3] 1.1 mi (6:44 / mi)
shoes: Brooks Glycerin 12

First cork oak loop.

Pushups/Situps 3:31 [4]

35 PU
35 Flutterkicks
20 PU
20 Flutterkicks

Running 7:09 [3] 1.1 mi (6:30 / mi)
shoes: Brooks Glycerin 12

Second cork oak loop.

Pushups/Situps 2:53 [4]

30 PU
30 Flutterkicks
15 PU
15 Flutterkicks

Running warm up/down 2:47 [3] 0.4 mi (6:57 / mi)
shoes: Brooks Glycerin 12

Run back from the cork oak loop intersection where I did the PU and flutterkicks.

Saturday Sep 12, 2015 #

3 PM

Elliptical 1:01:00 [3] 8.25 mi (7:24 / mi)

Precor Elliptical cross training 2 no arms resistance 10
4 PM

Cross Training 15:26 [3] 2.0 mi (7.8 mph)

Row machine setting 7
7 PM

Running 44:11 [3] 6.3 mi (7:01 / mi)
shoes: New Balance 610 v3

Ran out west past HHHS mostly through residential areas and back.
Paces:
1: 7:16
2: 6:57
3: 7:04
4: 6:56
5: 7:09
6: 6:42
0.3: 6:50

Friday Sep 11, 2015 #

6 AM

Running 1:03:10 [3] 8.0 mi (7:54 / mi)
ahr:176 max:193 shoes: New Balance 610 v3

Run in Dana Peak park; mostly on roads but about 2.5 miles of trails (mi 4.5-7) with some ATM folks.
Paces:
1: 8:08
2: 7:48
3: 7:35
4: 7:30
5: 8:23
6: 8:22
7: 7:58
8: 7:26

Thursday Sep 10, 2015 #

6 AM

Running tempo 48:22 [4] 7.0 mi (6:55 / mi)
ahr:174 max:182 shoes: New Balance 610 v3

The usual Thursday 7mi tempo/hill run. Not my fastest time, but I think it was more humid than usual. Paces [one week ago in brackets] (three weeks ago paces in parenthesis):
1: 7:20 [7:22] (8:00)
2: 6:40 [6:39] (7:00)
3: 6:56 [6:45] (7:00)
4: 6:45 [6:46] (6:40)
5: 6:59 [7:03] (6:51)
6: 7:00 [6:52] (6:46)
7: 6:42 [6:35] (6:35)

Tuesday Sep 8, 2015 #

5 AM

Running warm up/down 9:09 [3] 1.3 mi (7:02 / mi)
shoes: Brooks Glycerin 12

Warmup run from home to HHHS track.
Paces:
1: 7:05
0.3: 6:47
6 AM

Running 10:23 [3] 1.5 mi (6:55 / mi)
shoes: Brooks Glycerin 12

Outside the track, our team captain, who has the track gate keys, had not shown up, so everyone was resigned to hop the fence.
I did not feel like hopping the fence, as it had felt rickety and unsafe the last couple times we had done so. Since we were supposed to do 1000m repeats, I decided to jog over to CLP where the park loop is close to 1km in length. This is the segment from HHHS track to CLP via Knight's Way and Miller Crossing.

Running intervals 3:42 [4] 0.58 mi (6:23 / mi)
shoes: Brooks Glycerin 12

First loop.

Running intervals 3:28 [5] 0.55 mi (6:18 / mi)
shoes: Brooks Glycerin 12

Second loop--slightly different route.

Running intervals 3:43 [5] 0.61 mi (6:05 / mi)
shoes: Brooks Glycerin 12

Third loop--slightly longer route.

Running intervals 3:51 [5] 0.62 mi (6:13 / mi)
shoes: Brooks Glycerin 12

Fourth loop--slightly different route.

Running 15:32 [4] 2.25 mi (6:54 / mi)
ahr:164 max:170 shoes: New Balance 610 v3

Run back from CLP to home via the loop, expressway, Frontier, etc.
Paces:
1: 6:50
2: 6:59
0.25: 6:43

Monday Sep 7, 2015 #

7 PM

Running 25:06 [3] 3.5 mi (7:10 / mi)
shoes: Brooks Glycerin 12

Run from home to the movie theater at Market Heights via neighborhood roads and expressway to expressway.
Paces:
1: 7:24
2: 6:57
3: 7:17
0.5: 6:51
8 PM

Running 21:40 [3] 3.0 mi (7:13 / mi)
shoes: Brooks Glycerin 12

Back home from the movie theater via Market Heights, Knight's Way intersection, Frontier, and Indian Trail.
Paces:
1: 7:13
2: 7:16
3: 7:11

Sunday Sep 6, 2015 #

11 PM

Pushups/Situps 4:10 [5]

Tabata A2

Saturday Sep 5, 2015 #

3 PM

Cross Training 15:31 [3] 2.0 mi (7.7 mph)

Row machine setting 7

Elliptical 1:01:00 [3] 8.15 mi (7:29 / mi)

Precor Elliptical cross training 2 no arms resistance 10
4 PM

Running 16:05 [3] 2.25 mi (7:09 / mi)
shoes: Brooks Glycerin 12

Shoe-shaped jog on post starting and ending at the gym right after elliptical.
Paces:
1: 7:23
2: 6:57
0.25: 6:50
5 PM

Running 7:00 [3] 1.0 mi (7:00 / mi)
shoes: Brooks Glycerin 12

Neighborhood mile to finish out the week's running.

Friday Sep 4, 2015 #

7 PM

Running 31:48 [3] 4.5 mi (7:04 / mi)
shoes: Brooks Glycerin 12

Run from the house to HHCP via Indian Trail, Frontier, Centex Expressway, and Knight's Way.
Paces:
1: 7:10
2: 6:59
3: 7:03
4: 7:05
0.5: 6:58
8 PM

Running 13:20 [3] 1.85 mi (7:12 / mi)
shoes: Brooks Glycerin 12

Back home from HHCP via the streets around HHHS.
Paces:
1: 7:34
0.85: 6:44

Thursday Sep 3, 2015 #

6 AM

Running tempo 48:02 [4] 7.0 mi (6:52 / mi)
ahr:162 max:180 shoes: Brooks Glycerin 12

The usual Thursday 7mi tempo/hill run. Although I was one of the last ones in, this was my fastest time yet for the route.
Paces (two weeks ago paces in parenthesis):
1: 7:22 (8:00)
2: 6:39 (7:00)
3: 6:45 (7:00)
4: 6:46 (6:40)
5: 7:03 (6:51)
6: 6:52 (6:46)
7: 6:35 (6:35)

Wednesday Sep 2, 2015 #

6 AM

Running 1:44 [2] 0.22 mi (7:53 / mi)
shoes: New Balance 610 v3

Jogging on Turkey Run rd while trying to find where my unit was meeting up.

Pacing 1:40 [2] 0.16 mi (10:26 / mi)
shoes: New Balance 610 v3

First part of formation jog...ugh.

Pacing 7:24 [2] 0.83 mi (8:55 / mi)
shoes: New Balance 610 v3

Second part of formation jog

Pacing 7:18 [2] 0.69 mi (10:35 / mi)
shoes: New Balance 610 v3

A couple of hill repeats with stations of karaoke, backwards running, and other silliness.
7 AM

Pacing 2:06 [2] 0.27 mi (7:46 / mi)
shoes: New Balance 610 v3

Yet more silliness. I wish 10 miler practice days were every morning like at Ft. Carson...

Pacing 1:57 [2] 0.21 mi (9:17 / mi)
shoes: New Balance 610 v3

Last silly hill

Running 5:53 [3] 0.72 mi (8:10 / mi)
shoes: New Balance 610 v3

Initially a formation run back, but it became a release run.

Tuesday Sep 1, 2015 #

5 AM

Running warm up/down 8:59 [3] 1.25 mi (7:11 / mi)
shoes: Brooks Glycerin 12

Warm up jog to the HHHS track.
6 AM

Running 53:15 [4] 7.6 mi (7:00 / mi)
ahr:179 max:190 shoes: Brooks Glycerin 12

Run to the top of the hill in the Ridge neighborhood and back to Knight's Way and Indian Trail.
Paces:
1: 7:53
2: 6:56
3: 6:38
4: 7:37
5: 6:37
6: 6:29
7: 6:48
0.6: 6:59
7 AM

Running warm up/down 7:11 [3] 1.0 mi (7:11 / mi)
shoes: Brooks Glycerin 12

Last mile on Indian Trail after the main Comanche Gap run.

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