Training Log Archive: WileyKyO-TIn the 31 days ending Aug 31, 2008:
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Sunday Aug 31, 2008 #
Note
(rest day)
Spent day at U of I
Saturday Aug 30, 2008 #
Note
(rest day)
Flew into Springfield, had lunch with family, and drove to U of I.
Friday Aug 29, 2008 #
Weights 48:54 [2]
More CFC training with Laughlin
Improved flexibility to 41 cm, maxing it
That makes 3/5 sections maxed
Cadence Pullups: 35 sec.= 7 pullups
Did some quick IOCT practice (shelf through finish) since I was in Hayes
Bench:
5x155
3x155
2x155
1x165
failure 175
1x175
1x175
Laughlin lifted, and then...
1x180 for 16 points on 1x max, big improvement pointwise.
Stopped time, but did do some ankles to the bar and situps afterwards.
Improved flexibility to 41 cm, maxing it
That makes 3/5 sections maxed
Cadence Pullups: 35 sec.= 7 pullups
Did some quick IOCT practice (shelf through finish) since I was in Hayes
Bench:
5x155
3x155
2x155
1x165
failure 175
1x175
1x175
Laughlin lifted, and then...
1x180 for 16 points on 1x max, big improvement pointwise.
Stopped time, but did do some ankles to the bar and situps afterwards.
Note
As I've mentioned before, the next two days will be the first two consecutive days in over a month that I haven't worked out, meaning they will be a relative minium. Once I get back, I will re-enter a build phase with a primary target of the APFT, a secondary target of Syracuse, and a tertiary target of the CFC, which will mostly involve bench press and squats.
A quaternary goal? A possible 50 miler Caston mentioned. This "run" would be 12 weeks away, which means I would break it up into three-week chunks, each with a culminating run (20, 30, 40, and the final 50). I've done over 20 miles before, but that included breaks and sections of walking. This would be an unprecedented buildup for me. But, then again, today is the first day I've lifted 180. And if Paul Caston can go 65 miles...well he's a BAMF because a third of it was after getting injured. But I digress.
It would be really great to get a physical A this semester.
A quaternary goal? A possible 50 miler Caston mentioned. This "run" would be 12 weeks away, which means I would break it up into three-week chunks, each with a culminating run (20, 30, 40, and the final 50). I've done over 20 miles before, but that included breaks and sections of walking. This would be an unprecedented buildup for me. But, then again, today is the first day I've lifted 180. And if Paul Caston can go 65 miles...well he's a BAMF because a third of it was after getting injured. But I digress.
It would be really great to get a physical A this semester.
Thursday Aug 28, 2008 #
Weights 29:45 [2]
More CFC training with Laughlin
Earlier in the day, in PE class, we took a 300 yard shuttle run. The time limit to max it was 60 seconds; I rolled in with a 59.980.
But, in this workout I again tested flexibility (improved to 38 cm), ankles to the bar (churned out 8, easily my best so far), box squats (went for the easy 4 points rather than risk a weight too high), and bench press (135x10 to improve from 2 to 4 points).
So, encouraging news on several fronts, and much work to be done with weights before I'll have a respectful CFC score.
Earlier in the day, in PE class, we took a 300 yard shuttle run. The time limit to max it was 60 seconds; I rolled in with a 59.980.
But, in this workout I again tested flexibility (improved to 38 cm), ankles to the bar (churned out 8, easily my best so far), box squats (went for the easy 4 points rather than risk a weight too high), and bench press (135x10 to improve from 2 to 4 points).
So, encouraging news on several fronts, and much work to be done with weights before I'll have a respectful CFC score.
Running 1:04:38 [4] 8.98 mi (7:12 / mi)
ahr:170 max:187 shoes: New Balance 473
Instead of the team-mandated three miles, L-W took Paul and I out to the railroad tracks. Paul peaced out early, but L-W and I ran pretty far out, definitely the farthest out I've gone. I ran with him most of the way, but took my own route back by cutting across the RR tracks from Gillis to North Dock instead of taking the hill. Not entirely a smoker, not an easy run, definitely my longest run since my AIAD.
And if I decide to go crazy and do some 50 miler like Paul is talking about doing this fall, I imagine I'll be doing many and longer distance runs.
And if I decide to go crazy and do some 50 miler like Paul is talking about doing this fall, I imagine I'll be doing many and longer distance runs.
Wednesday Aug 27, 2008 #
Running 37:54 [4] 5.58 mi (6:48 / mi)
ahr:176 max:191 shoes: New Balance 473
Run to Thayer Gate, then Lee Gate, then to South Docks. I took a few shortcuts, some good, some bad, and some ugly. Cut through back of cadet area and arvin lot on way to Lee, and on way back from Lee took a steep downhill trail to the end of the APFT 2MI course. This was a mistake, as I was practically sliding down the hill most of the way. Back on flat ground, I ran to just before Gillis and cut across the railroad to avoid a hill, then up through Flirty to the specific point where I stopped yesterday and made my way to South Dock from the north.
Pushups/Situps 18:30 [3]
45 PU
1x25's
1x3, 1x5 ankles to the bar
1x5, 1x15 dips
1x25's (switched around the order a bit)
25 more flutterkicks, because I love them
1x25's
1x3, 1x5 ankles to the bar
1x5, 1x15 dips
1x25's (switched around the order a bit)
25 more flutterkicks, because I love them
Tuesday Aug 26, 2008 #
Trail Running 1:20:11 [1] ** 3.51 mi (22:51 / mi)
ahr:114 max:180 shoes: New Balance 473
Tryouts with two female aspiring orienteers who were decent at navigation but needed help interpreting the map. We'll see how they do with the rest of tryouts.
Weights 24:37 [2]
Several CFC events, just determining my base
Ankles to the Bar: 3, needs work
Flexibility: 34 cm, needs a little work
Bench Press: 4x135 (after failing to lift 175 even once) needs a LOT of work
Ankles to the Bar: 3, needs work
Flexibility: 34 cm, needs a little work
Bench Press: 4x135 (after failing to lift 175 even once) needs a LOT of work
Note
Goal of 25 hours exercise this month met
Monday Aug 25, 2008 #
Running 22:46 [4] 3.48 mi (6:32 / mi)
ahr:177 max:192 shoes: New Balance 473
Washington Gate run with a shortcut via Jewish Chapel road on way up and transition from main road to Flirty Walk on the way back. Ended at lower elevation than initial and then scampered down some cliffs to make my way to South Dock from Flirty.
Pushups/Situps 23:07 [4]
shoes: New Balance 473
45 PU
1x25's
45 PU
1x25's
45 PU
5 pullups
After stopping time, did a few ankles to the bar and was surprised to find it very easy. Maybe I just have never practiced the right form before. I'm lifting with Laughlin and maybe Nick tomorrow, so maybe I'll see if I can do some more.
1x25's
45 PU
1x25's
45 PU
5 pullups
After stopping time, did a few ankles to the bar and was surprised to find it very easy. Maybe I just have never practiced the right form before. I'm lifting with Laughlin and maybe Nick tomorrow, so maybe I'll see if I can do some more.
Sunday Aug 24, 2008 #
Running 31:22 [3] 3.89 mi (8:04 / mi)
ahr:155 max:172 shoes: New Balance 473
Went on a run with another cow in my company and let him set the pace. Ran from Central Area through Flirty Walk, to end of 2MI course, and back via ODIA and the sidewalk by the baseball field. Would have preferred it a bit faster, but slow runs are good to throw in for variety occasionally plus it is good to have company. Orienteering starts back up tomorrow!
Saturday Aug 23, 2008 #
Running race 17:47 [5] 2.94 mi (6:03 / mi)
ahr:183 max:195 shoes: New Balance 473
Lee Gate run for CFC; individual run. Target goal was 18:00 for 3 miles. However, while I followed the run instructions, my Garmin showed the distance to be 2.94 miles. There was no 'orienteering' involved, I promise!
Running warm up/down 14:35 [4] 2.17 mi (6:43 / mi)
ahr:181 max:185 shoes: New Balance 473
After my first run, I walked to the corner of Pershing and Library and took off running to Thayer Gate and back to the middle of Central Area. While the pace may seem fast for a cool-down run, and my BPM was only 2 lower on average, it felt good, especially breezing past cadets leisurely returning from walking privileges.
Thursday Aug 21, 2008 #
Running 24:26 [5] 3.91 mi (6:15 / mi)
ahr:183 max:194 shoes: New Balance 473
Lee Gate run with an extension around the parade field and behind Washington Hall. Great pace, but hard to compare with Sunday run because it was longer in distance but had significantly less elevation fluctuation.
Wednesday Aug 20, 2008 #
Running 30:00 [2] 2.93 mi (10:14 / mi)
shoes: New Balance 473
Very slow company run.
Monday Aug 18, 2008 #
Pushups/Situps 11:44 [4]
45 PU
1x40's
45 PU
Not my longest PU/SU workout--I'm just trying to keep up a baseline of activity since time demands make longer workouts harder to justify.
1x40's
45 PU
Not my longest PU/SU workout--I'm just trying to keep up a baseline of activity since time demands make longer workouts harder to justify.
Note
With today's short workout, this month has now become the month with the most time logged on attackpoint, at just over 20 1/2 hours. That's over an hour a day so far, but with school starting I just hope I can get to 25 hours total for the month.
Sunday Aug 17, 2008 #
Running 21:51 [5] 3.32 mi (6:35 / mi)
ahr:174 max:188 shoes: New Balance 473
Evening run from Grant to Thayer Gate, behind Buffalo Soldier Field, up past the MP building to the hockey rink, along the side of Michie, around Lusk via the gravity dam, back down to Clinton Lot and ending in Central Area. Despite the changes in elevation, quite a fast pace and definitely a good mid-distance and moderate hill run.
Saturday Aug 16, 2008 #
Note
(rest day)
Drove back to West Point and took a nice, long nap. Expectation management: this week will likely be very busy, so I don't think I will get a large exercise volume in.
Friday Aug 15, 2008 #
Weights 35:00 [3]
shoes: New Balance 473
Squats
10x45 (to get a feel for form)
5x135
5x140
...
5x155
Power Cleans
5x65
5x70
...
5x85
Bench Press
Same as last time except 5 lb heavier on every set
10x45 (to get a feel for form)
5x135
5x140
...
5x155
Power Cleans
5x65
5x70
...
5x85
Bench Press
Same as last time except 5 lb heavier on every set
Cross Training 30:00 [3] 1.06 mi (2.1 mph)
shoes: New Balance 473
2x15 minutes, each set consisting of:
45 PU
1x40's
Treadmill until set time up.
45 PU
1x40's
Treadmill until set time up.
Swimming 55:00 [2]
Similar to previous pool workout; last workout in Virginia.
Note
Today represents a relative maximum for exercise time. I have been building up for two weeks up to today, when I worked out for two hours. I have already broken my record for the longest time exercising in a week, and now with half the month left I am a couple hours away from the longest time exercising in a month. Now I will cease increasing exercise time and focus more on quality of exercise. Labor Day weekend will represent a relative minimum, with two days of no exercise. After Labor Day, the next priority is APFT preparation and then specific Orienteering meets and PE class requirements. However, with Orienteering starting up pretty soon, I will have many of my decisions already made for me. I will definitely have less free time than I did during the past three weeks, so long workouts will be mostly confined to the weekends.
Thursday Aug 14, 2008 #
Cross Training 1:25:18 [3] 4.81 mi (3.4 mph)
ahr:148 max:182 shoes: New Balance 473
Soccer near TEC (similar to last week's entry), with a cool-down run afterwards.
Running 30:06 [4] 4.48 mi (6:43 / mi)
ahr:158 max:198 shoes: New Balance 473
Final bike path run: from Gravelly Point to D.C., along the river, and back via a far bridge and riverside bike path.
Note
The real fun began after my final bike path run. As I was about to leave, someone came up and asked me how to get back to Virginia. I said to go back along the highway I came in on, but then he told me that I could only turn right going out of the park, and he was right. So, I had to go north until I could turn off and navigate my way back south and west, which isn't as simple as you'd think. I eventually found interstate 66 west, and took that until I ran into my giant catching feature: the beltway. Once I was on the beltway, I realized I had been there before coming down from West Point, and I was able to remember the directions back to the hotel. Last time I drive somewhere in N. Va without a plan to get back!
Wednesday Aug 13, 2008 #
Rucking 55:00 [2] 2.73 mi (20:09 / mi)
Walking around D.C. from USACE-HQ to Capitol and along Mall to near Washington Monument.
I qualify this as rucking for two reasons: first, to establish it as a category since I will certainly be rucking in the future, and second, because it was of a sufficient pace for a sufficient distance with a sufficient amount of weight (I was carrying a backpack with a set of ACUs and a spare set of clothes).
I qualify this as rucking for two reasons: first, to establish it as a category since I will certainly be rucking in the future, and second, because it was of a sufficient pace for a sufficient distance with a sufficient amount of weight (I was carrying a backpack with a set of ACUs and a spare set of clothes).
Rucking 57:11 [2] 2.84 mi (20:08 / mi)
Second part of my walk through D.C., from near Washington Monument to Navy Memorial Metro station. Interestingly, same pace as first segment. Must be my 'tourist pace'.
Tuesday Aug 12, 2008 #
Weights 24:00 [2]
shoes: New Balance 473
Bench Press:
12x95
10x100
8x105
6x110
5x115
4x120
3x125
2x130
1x135
Lateral Pulldowns
15x60
10x70
5x80
Butterfly (?) with 20's in each hand
2x15xweight
30 sec. plank
12x95
10x100
8x105
6x110
5x115
4x120
3x125
2x130
1x135
Lateral Pulldowns
15x60
10x70
5x80
Butterfly (?) with 20's in each hand
2x15xweight
30 sec. plank
Running 1:10:12 [5] 10.0 mi (7:01 / mi)
ahr:183 max:195 shoes: New Balance 473
Run on Mount Vernon Bike Trail from Mile 10 to Mile 15 and back. Quite hot, and, though the path was less naturally scenic, it came close to making up for it in manmade scenery, going through riverside Alexandria and along the edge of an airport with the Capital dome and Washington Monument visible. Despite this being 12 seconds slower than the previous phase, I rated it a 5 because, due to the heat, I was working harder, as indicated by my average heart rate.
This is part 3 in a series to run the path's length from Mount Vernon to D.C.
Tomorrow will be the conclusion, although it may not be 10 miles so long as it incorporates the trail and D.C. I'm going to visit D.C. tomorrow morning, so I will be able to recon some routes.***
[***Update 13 Aug: I decided today to walk within D.C. to meet my time quota since I was in D.C. anyway, and I saw everything I wanted to see (Capitol, Mall, WH, Reflecting Pool, Washington/Lincoln Monuments, and WWII/Vietnam Memorials). Definitely some images I will remember for a long time to follow.
Thursday will be soccer to be followed by the final run (only approx. 5 miles since I saw much I'd been planning on seeing today) on the bike path.]
This is part 3 in a series to run the path's length from Mount Vernon to D.C.
Tomorrow will be the conclusion, although it may not be 10 miles so long as it incorporates the trail and D.C. I'm going to visit D.C. tomorrow morning, so I will be able to recon some routes.***
[***Update 13 Aug: I decided today to walk within D.C. to meet my time quota since I was in D.C. anyway, and I saw everything I wanted to see (Capitol, Mall, WH, Reflecting Pool, Washington/Lincoln Monuments, and WWII/Vietnam Memorials). Definitely some images I will remember for a long time to follow.
Thursday will be soccer to be followed by the final run (only approx. 5 miles since I saw much I'd been planning on seeing today) on the bike path.]
Monday Aug 11, 2008 #
Swimming 1:00:00 [3]
First time in a pool (although not in the water) in months; practiced four basic strokes, bobbing and traveling, underwater swimming, treading water, and floating.
Running 30:49 [4] 4.57 mi (6:45 / mi)
ahr:174 max:186 shoes: New Balance 473
Run from George Washington RECenter (where I swam) to Grist Mill Park and back.
Sunday Aug 10, 2008 #
Running 1:10:12 [4] 10.0 mi (7:01 / mi)
ahr:175 max:189 shoes: New Balance 473
Run on Mount Vernon Bike Trail from Belle Haven Park to Mile 5, Mile 5 to Mile 10, and Mile 10 back to BHP (which was about Mile 7.5). Very scenic, even moreso than the first phase was. It started out raining, but that was actually a hidden blessing as I saw a brilliant double rainbow and its reflection over water. The rain stopped, the sky cleared, and the sun shone as I made my way to Olde Alexandria. The path went underneath I-95 (quite a massive bridge) and into the town via Union St. before I turned around. My speed actually increased on average through the run for a finish faster than that of the first stage.
This is part 2 in a series to run the path's length from Mount Vernon to D.C.
This is part 2 in a series to run the path's length from Mount Vernon to D.C.
Pushups/Situps 18:22 [4]
45 PU
1x35's
45 PU
1x35's
45 PU
1x35's
45 PU
1x35's
45 PU
Saturday Aug 9, 2008 #
Trail Running 1:28:28 [4] *** 4.59 mi (19:16 / mi)
ahr:142 max:180 shoes: New Balance 473
Valerie gave me a 4.7 km green course and I had hoped to finish with time for a cool-down trail run. However, I botched point 2 up pretty badly on parallel reentrants, having to reset myself twice. Most of the other legs were fairly smooth and pretty much right on, but the errors at 2 meant I had to skip points 7 and 8 and take the trails on back to make my time limit. Definitely a good diagnostic course; I will look back at the map and my Garmin to see what I did well and not so well.
Another upside: I have some nice orienteering scratches from green vegetation.
Another upside: I have some nice orienteering scratches from green vegetation.
Friday Aug 8, 2008 #
Running 1:11:33 [4] 10.0 mi (7:09 / mi)
ahr:178 max:190 shoes: New Balance 473
Run on Mount Vernon Bike Trail from Mile 0 to Mile 5 and back. Very scenic, covered with shade for a large portion, and sparsely populated with walkers, bikers, and other runners. This is the longest run I have gone on in several months.
This is part 1 in a series to run the path's length from Mount Vernon to D.C.
This is part 1 in a series to run the path's length from Mount Vernon to D.C.
Pushups/Situps 6:28 [4]
45 PU
1x25's
45 PU
1x25's
45 PU
Thursday Aug 7, 2008 #
Cross Training 1:13:13 [3] 1.5 mi (1.2 mph)
shoes: New Balance 473
Game of soccer near TEC after work. Very fun.
The mileage is an estimate, but I know I would have covered at least that much distance drawing from tennis experiences.
The mileage is an estimate, but I know I would have covered at least that much distance drawing from tennis experiences.
Pushups/Situps 53 [4]
1x55 PU; new summer max! Only 41 left and 67 seconds to do them in...
Wednesday Aug 6, 2008 #
Weights 32:00 [2]
shoes: New Balance 473
Some Chest Machine
10x50
9x60
...
3x120
Leg Press
20x180
15x200
10x220
5x240
Body Weight Dips
5x5
Some Type of Press
10x80
8x100
6x120
5x140
4x160
3x180
2x200
1x220
Obviously, I need to get better at identifying exercises and their names so I don't have to write "Some Type" or "Some Machine."
10x50
9x60
...
3x120
Leg Press
20x180
15x200
10x220
5x240
Body Weight Dips
5x5
Some Type of Press
10x80
8x100
6x120
5x140
4x160
3x180
2x200
1x220
Obviously, I need to get better at identifying exercises and their names so I don't have to write "Some Type" or "Some Machine."
Cross Training 36:00 [3] 0.66 mi (1.1 mph)
shoes: New Balance 473
Went to the gym right after work; definitely a good idea to be done with PT early.
3x12 minutes, each set consisting of:
30 PU
1x25's
30 PU
Elliptical until set time up.
3x12 minutes, each set consisting of:
30 PU
1x25's
30 PU
Elliptical until set time up.
Note
Although it looks as if I worked out for less time yesterday than the day before, it was actually an increase of three minutes. The reason it looks like I didn't increase is that I only had two types of exercises compared to three days before, so the gaps betwen blocks made the day before look longer.
Tuesday Aug 5, 2008 #
Weights 30:00 [2]
shoes: New Balance 473
Checking out what the small gym by TEC has to offer; should work pretty well with my schedule.
Bench Press
10x95
8x100
6x105
5x110
4x115
3x120
2x125
1x130
Leg Extensions
10x90
9x100
8x110
...pattern repeats down to 1 rep.
Incline Barbell Bench Press
20 lb in each hand
1x20
1x10
Weighted Situps
with 25 lb weight on chest
2x10
Bench Press
10x95
8x100
6x105
5x110
4x115
3x120
2x125
1x130
Leg Extensions
10x90
9x100
8x110
...pattern repeats down to 1 rep.
Incline Barbell Bench Press
20 lb in each hand
1x20
1x10
Weighted Situps
with 25 lb weight on chest
2x10
Running tempo 34:00 [4] 4.88 mi (6:58 / mi)
ahr:178 max:197 shoes: New Balance 473
Ran out to within eyesight of the Mt. Vernon home (quite a sight even from a distance), made two left turns, and turned around at 17:00. My goal was to see how close to 34:00 I would be when I got back, and I actually had a faster pace returning.
Pushups/Situps 57 [5]
shoes: New Balance 473
1x50 PU; current max w/o pacing self for 2 min APFT PU
Monday Aug 4, 2008 #
Running 20:26 [4] 2.94 mi (6:57 / mi)
ahr:177 max:188 shoes: New Balance 473
Run from hotel to George Washington Memorial Park track via Mt. Vernon Manor Park with segment of route used two days ago.
Once at the track, I took a 45 second rest before first 400m interval.
Once at the track, I took a 45 second rest before first 400m interval.
Running intervals 1:25 [5] 0.26 mi (5:27 / mi)
ahr:184 max:193 shoes: New Balance 473
First interval; slower than I had hoped, probably a function of pace/distance to track and rest period.
Followed by 45 second rest period.
Followed by 45 second rest period.
Running intervals 1:28 [5] 0.26 mi (5:39 / mi)
ahr:186 max:194 shoes: New Balance 473
Second interval; slower but not dramatically so.
Followed by 45 second rest period.
Followed by 45 second rest period.
Running intervals 1:25 [5] 0.26 mi (5:27 / mi)
ahr:187 max:195 shoes: New Balance 473
Third interval; despite same rest period, returned to time on first interval.
Followed by 45 second rest period.
Followed by 45 second rest period.
Running intervals 1:26 [5] 0.26 mi (5:31 / mi)
ahr:188 max:196 shoes: New Balance 473
Fourth interval; still only slightly higher than first interval time.
Followed by 60 second rest period in preparation for longer run back.
Followed by 60 second rest period in preparation for longer run back.
Running 33:41 [4] 4.48 mi (7:31 / mi)
ahr:189 max:196 shoes: New Balance 473
Run back from track was about a mile and a half longer than run to track due to route winding out, along Grist Mill Park, and back with segment from run two days ago.
Pushups/Situps 40 [3]
1x45 PU; I'm hoping to increase my reps per set to this number when cross training by the beginning of the school year.
Note
In the past five days, I've ran just over the total length of a marathon.
That wouldn't be saying much for the academic year, but it is the most running in such a short time as I've done in about two months (PT was free at Buckner but more whole-body workouts were emphasized). My goal isn't to rapidly increase my mileage, but rather to be in shape when the academic year rolls around so I can focus more on the technical aspects of orienteering. But I do want to run a marathon this year, and I do want to run the Hudson Highlander, so getting some mid to long distance runs in now definitely doesn't hurt. My supervisor at TEC showed me where the nearby gym is today. Not much, but certainly more than what the hotel offers. I may use that in the mornings so I don't continue to do all my workouts in the evening.
That wouldn't be saying much for the academic year, but it is the most running in such a short time as I've done in about two months (PT was free at Buckner but more whole-body workouts were emphasized). My goal isn't to rapidly increase my mileage, but rather to be in shape when the academic year rolls around so I can focus more on the technical aspects of orienteering. But I do want to run a marathon this year, and I do want to run the Hudson Highlander, so getting some mid to long distance runs in now definitely doesn't hurt. My supervisor at TEC showed me where the nearby gym is today. Not much, but certainly more than what the hotel offers. I may use that in the mornings so I don't continue to do all my workouts in the evening.
Sunday Aug 3, 2008 #
Pushups/Situps 6:43 [3]
ahr:125 max:147 shoes: New Balance 473
Behind Hotel:
30 PU
1x25's
30 PU
1x25's
Running 12:09 [4] 1.69 mi (7:11 / mi)
ahr:182 max:188 shoes: New Balance 473
Run from hotel (after first PU/SU) to Woodlawn Park for second PU/SU. Had to adjust enroute as part of my planned route went through a military reservation.
Pushups/Situps 7:23 [3]
ahr:150 max:189 shoes: New Balance 473
At Woodlawn Park:
30 PU
1x25's
25 PU
30 PU
1x25's
25 PU
Running 16:16 [4] 2.23 mi (7:18 / mi)
ahr:191 max:195 shoes: New Balance 473
Run from Woodlawn Park to Pole Road Park with minor extensions.
Pushups/Situps 7:58 [3]
ahr:165 max:193 shoes: New Balance 473
At Pole Road Park:
30 PU
1x25's
42 PU
8 PU
30 PU
1x25's
42 PU
8 PU
Running 7:24 [4] 1.04 mi (7:07 / mi)
ahr:193 max:198 shoes: New Balance 473
Run back from Pole Road Park (ok, not so much a park as the grass behind a tennis court). Shortest and fastest running segment.
Note
Looking at the feedback from my Garmin Forerunner 305, I can't help but notice the Total Calories feature. It says that, for the 1.69 mi segment, I burned 200 calories. Seems a bit high, but probably not far off. But looking at my PU/SU workouts, it says I burned 2 calories in one of them and 24 calories total! I had figured that the calories burned was computed from time and heart rate, but it must figure in distance as well. Not really a function I pay too much attention to, but still interesting.
Saturday Aug 2, 2008 #
Running 50:02 [4] 6.61 mi (7:34 / mi)
ahr:188 max:200 shoes: New Balance 473
Fun run within Alexandria. I've realized there are several parks around me I can run to, and there are enough combinations that I can find a new route each day. Today I ran to and around Mt. Vernon Manor Park, then to Grist Mill Park and closing an effective big loop around Mt. Vernon Country Club before finishing the way I came out.
Friday Aug 1, 2008 #
Cross Training 41:42 [4] 3.0 mi (4.3 mph)
shoes: New Balance 473
Some fairly balanced cross training. The actual time spent running was exactly 20 min., so an average of 9 MPH on the treadmill
25 PU
1 MI
25 PU
1x30's
25 PU
1 MI
25 PU
1x30's
25 PU
1 MI
25 PU
25 PU
1 MI
25 PU
1x30's
25 PU
1 MI
25 PU
1x30's
25 PU
1 MI
25 PU