Training Log Archive: WileyKyO-T

7 miles on a Life Fitness 95x elliptical cross trainer. This machine is different from the ones I usually use in the on post gym and gives me much faster times/mile, but once again I just read technical papers while working out.

Row machine, setting 5.

Easy treadmill jog to finish out my workout.

Army 10 miler time trial at FLW. Although I will be moving to Ft. Hood soon, I wanted to run this to get an idea where my time stands now and also have a certified time before running in Texas. Hilly course, probably the most hilly of any post's 10 miler courses according to the guy in charge.
Paces:
1: 6:18 (best split so far this year)
2: 6:34
3: 6:42
4: 7:15
5: 7:16 (at 5 miles, 34:00 like my last 5 mile trial time)
6: 6:51
7: 6:55
8: 7:17
9: 7:12
10: 6:53 (last half mile was all downhill, back to the start)
I was hoping to beat 70 minutes (check) and maybe approach 67 (nope). The hilliness of the course definitely kept me from approaching my 68 minute PR 10mi split at the NOLA marathon, but it was a fun and challenging course.
I also beat my fastest 10 miler time at Ft. Carson by 10 seconds, so I'm hopeful that I can cut my time down by the July time trial at Hood.

C • Nice work! 7

Same-day recovery run in the neighborhood.
Paces:
1: 7:10
2: 7:05
0.60: 7:00

Short, easy run to get me loosened up for tomorrow's ten miler.
Paces:
1: 7:03
2: 7:08
0.5: 7:25

Run from the house to FELC via St. Rob Outer Loop and Hwy Z. I ran this five weeks ago, so the time after each pace is my time difference (higher negative is better)
Paces:
1: 6:49 (-0:06)
2: 6:43 (-0:23)
3: 6:40 (-0:19)
4: 6:51 (-0:14)
5: 7:03 (-0:14)
0.6: 6:2 (-0:20)
Not a bad improvement.

From the songs stuck in my head on this run, I'd have to conclude that it's a great day to be alive because it's just another day in paradise.

Run from FELC past McDonalds, to Hwy Y and back home.
Paces:
1: 6:59
2: 6:47
0.66: 6:46

Searched for a 20 minute ab workout on youtube. This one had a lot front leaning rest (which the instructor called plank...), actual planks, side bridges, crunches, and russian twists. Generally she made modifcations that made the workout easier (like feet on the ground during russian twists), so sometimes I followed her and sometimes I did the exercise as I am accustomed to. I would rate some parts as more than a 2, but I don't know how to split my workout into different intensities.

Treadmill run at 9.0mph, 1.0 incline.

Elliptical cross training 2 no arms while reading technical papers.

Tabata A2

Ruck jog/walk with a 49lb assault pack and boots. Seven loops of a 0.9mi out/back stretch in which I jogged downhill, jogged on even ground, walked downhill, jogged uphill, jogged on even ground, and walked uphill each loop.
Paces:
1: 10:29
2: 10:46
3: 10:53
4: 11:29
5: 11:09
6: 10:33
0.3: 10:21
On the last loop (5.4 to 6.3) I alternated 10 paces jog, 5 paces walk instead of longer stretches of walking/jogging...I usually go by paces on ruck marches so this was more natural and also faster.

Tabata A2