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Training Log Archive: WileyKyO-T

In the 7 days ending Jun 28, 2015:

activity # timemileskm+ft
  Running7 3:17:53 28.25(7:00) 45.47(4:21) 117
  Pushups/Situps2 41:30
  Elliptical1 33:00 4.5(7:20) 7.24(4:33)
  Pacing1 24:17 3.25(7:28) 5.23(4:39)
  Cross Training1 16:02 2.0(7.5/h) 3.22(12.0/h)
  Trail Running1 14:40 1.62(9:03) 2.61(5:38) 178
  Total10 5:27:22 39.62 63.76 295

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MoTuWeThFrSaSu

Sunday Jun 28, 2015 #

8 PM

Running 43:08 [4] 6.2 mi (6:57 / mi)
ahr:172 max:186 shoes: Asics Gel-Contend 2

Part 1 of a ~10mi long run. Ran from home down Indian Trail to Knight's Way to Levy Crossing, hooked over to Paddy Hamilton, and took the expressway to the Shell and Valero at Nolanville, where I stopped for break #1. The run took me out into the countryside; I knew I was really in the country around mile 4 when the cow manure smell was overwhelming. Overall elevation loss of 116 feet.
Paces:
1: 6:45
2: 6:51
3: 6:48
4: 6:55
5: 7:11
6: 7:07
0.2: 7:12
9 PM

Running 14:51 [3] 2.0 mi (7:25 / mi) +75ft 7:10 / mi
shoes: Asics Gel-Contend 2

Part 2 of a ~10mi long run. From the gas stations, ran along the expressway to Nora Ruth Blvd. Elevation gain mostly in the second mile as the road rose to meet the overpass.
Paces:
1: 7:18
2: 7:33

Running 11:08 [3] 1.5 mi (7:25 / mi) +42ft 7:14 / mi
shoes: Asics Gel-Contend 2

Part 3 of a ~10mi long run. Alas, my route choice resulted in only 9.7 miles total. Took Nora Ruth to Indian Trail, then the usual jaunt on in.
Paces:
1: 7:39
0.5: 6:55

Saturday Jun 27, 2015 #

11 PM

Pushups/Situps 21:40 [3]

2x (30's Jake's abs, 30 PU, 1 min plank, 20 PU)

Friday Jun 26, 2015 #

6 AM

Trail Running 14:40 [3] 1.62 mi (9:03 / mi) +178ft 8:12 / mi
ahr:152 max:169 shoes: New Balance 610 v3

Trail run at Dana Peak Park. Ran to the top of Dana Peak, which is not a large hill but a prominent feature in the area.

Running 21:56 [3] 2.85 mi (7:42 / mi)
ahr:164 max:182 shoes: New Balance 610 v3

Run from Dana Peak to the lakefront, out of the park, and back to my car, mostly on roads.
Paces:
1: 8:17 (mostly trail)
2: 7:36
3: 7:04

Running warm up/down 7:33 [3] 1.1 mi (6:52 / mi)
shoes: New Balance 610 v3

Back in the neighborhood, jog to finish out the workout. Normal neighborhood mile with an extension to Pima St.

Thursday Jun 25, 2015 #

6 AM

Running tempo 48:28 [4] 6.9 mi (7:01 / mi)
ahr:165 max:189 shoes: Asics GT-1000 2

Hard run with the Army 10 miler team in neighborhoods near my house. Behind the main pack but ahead of some others. Quite hilly.
Paces:
1: 7:10 (uphill)
2: 6:51
3: 7:00 (down and up)
4: 6:50 (down up down)
5: 7:14 (up and down)
6: 7:08
0.9: 6:50 (downhill)

Running warm up/down 3:42 [3] 0.5 mi (7:24 / mi)
ahr:158 max:171 shoes: Asics GT-1000 2

Cool down jog in Carl Levin Park

Wednesday Jun 24, 2015 #

6 AM

Running warm up/down 8:40 [3] 1.25 mi (6:56 / mi)
shoes: Asics Gel-Contend 2

Warmup run in the BDE area prior to formation.

Cross Training 16:02 [3] 2.0 mi (7.5 mph)

Row machine setting 5

Elliptical 33:00 [4] 4.5 mi (7:20 / mi)
ahr:160 max:173

Precor elliptical cross training 2 no arms resistance 10.
7 AM

Running warm up/down 8:49 [3] 1.25 mi (7:03 / mi)
shoes: Asics Gel-Contend 2

Cool down jog in the BDE area.

Tuesday Jun 23, 2015 #

Note

This morning was my first practice session with the Ft. Hood Army 10 miler folks. It looks like there is a good chance I will be able to be on the team because of the large number of slots available here. I'm really looking forward to continuing to practice with the team and (hopefully) getting to compete as a team member in October.
C • Woo! 1
6 AM

Running warm up/down 4:58 [3] 0.7 mi (7:06 / mi)
shoes: Asics Gel-Contend 2

Warm up for track workout.

Running intervals 5:54 [5] 1.0 mi (5:54 / mi)
shoes: Asics Gel-Contend 2

First mile of 1-0.5-1-0.5-1.

Running intervals 2:53 [5] 0.5 mi (5:46 / mi)
shoes: Asics Gel-Contend 2

First half mile of 1-0.5-1-0.5-1.

Running intervals 6:22 [4] 1.0 mi (6:22 / mi)
shoes: Asics Gel-Contend 2

Second mile of 1-0.5-1-0.5-1.

Running intervals 3:03 [4] 0.5 mi (6:06 / mi)
shoes: Asics Gel-Contend 2

Second half mile of 1-0.5-1-0.5-1.

Running intervals 6:28 [4] 1.0 mi (6:28 / mi)
shoes: Asics Gel-Contend 2

Third mile of 1-0.5-1-0.5-1.

Monday Jun 22, 2015 #

6 AM

Pacing 24:17 [3] 3.25 mi (7:28 / mi)
shoes: Asics Gel-Contend 2

With Tony, jogged from 36th EN BDE HQ to TJ Mills and back, (just over 3mi), then continued to the gym. Even though the pace was not very fast, it was good because I was sore from last night's run.
Paces:
1: 7:23
2: 7:34
3: 7:25
0.25: 7:27
7 AM

Pushups/Situps 19:50 [3]

1x40s Jake's abs
1 min plank
30 sec each side bridges
PU 30-20-10

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