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Training Log Archive: WileyKyO-T

In the 7 days ending Jul 5, 2015:

activity

time

miles

+ft

Running

2:54:10

25.05

(6:57)

40.31

(4:19)

Trail Running

1:05:13

9.1

(7:10)

14.65

(4:27)

Elliptical

38:00

5.0

(7:36)

8.05

(4:43)

Pacing

26:10

3.3

(7:56)

5.31

(4:56)

Pushups/Situps

10:20

Cross Training

7:57

1.0

(7.5/h)

1.61

(12.1/h)

Total

5:21:50

43.45

69.93

1:07

0:00

» now

Sunday Jul 5, 2015 #

8 PM

Running 27:59 [3] 4.0 mi (7:00 / mi)
shoes: Brooks Glycerin 12

Part 1 of Warrior-Express-Knight's run. Ran from home to Pontotoc, up Warrior Way, and to the Indian Trail-Expressway intersection.
Paces:
1: 6:53
2: 6:43
3: 7:14
4: 7:09

9 PM

Running 23:34 [3] 3.2 mi (7:22 / mi)
shoes: Brooks Glycerin 12

Part 2 of Warrior-Express-Knight's run. Ran from the Indian Trail-Expressway intersection to Knight's Way, then on in to HHCP.
Paces:
1: 7:27
2: 7:07
3: 7:34
0.2: 6:58

Running 12:19 [3] 1.7 mi (7:15 / mi)
shoes: Brooks Glycerin 12

Part 3 of Warrior-Express-Knight's run. Fishhooked from in HHCP to Knight's Way briefly on my way back up Indian Trail.
Paces:
1: 7:25
0.7: 6:58

Saturday Jul 4, 2015 #

Note
(rest day)

Rest Day. Because America.

Friday Jul 3, 2015 #

8 PM

Running 22:24 [4] 3.25 mi (6:54 / mi)
shoes: Brooks Glycerin 12

Part 1 of the maiden voyage of my new Brooks Glycerin 12. Ran from the house S on Indian Trail, NW on Knight's Way, and stopped at Union State Bank.
Paces:
1: 6:44
2: 6:52
3: 6:54
0.25: 7:30

9 PM

Running 16:49 [4] 2.4 mi (7:00 / mi)
shoes: Brooks Glycerin 12

Part 2 of the maiden voyage of my new Brooks Glycerin 12. Ran from Union State Bank along the expressway back home with a Frontier Ln shortcut.
Paces:
1: 6:50
2: 7:13
0.4: 6:50

Thursday Jul 2, 2015 #

6 AM

Trail Running 1:05:13 [4] 9.1 mi (7:10 / mi)
shoes: New Balance 610 v3

Not quite a tempo, not quite a long run, but a good distance at a reasonable pace. Ran with ATM folks on the tank trail on post out by the ADA Brigade.
Paces:
1: 7:27
2: 7:20
3: 7:10
4: 6:56
5: 7:08
6: 7:25
7: 7:13
8: 6:54
9: 6:50
0.1: 7:27

Wednesday Jul 1, 2015 #

6 AM

Running 21:03 [3] 3.0 mi (7:01 / mi)
shoes: Asics Gel-Contend 2

Jog on post before PT formation.
Splits:
1: 7:24
2: 6:54
3: 6:45

Elliptical 38:00 [4] 5.0 mi (7:36 / mi)

Precor elliptical cross training 2 no arms resistance 10.

7 AM

Cross Training 7:57 [3] 1.0 mi (7.5 mph)

Row machine setting 5

Tuesday Jun 30, 2015 #

5 AM

Running warm up/down 9:25 [3] 1.25 mi (7:32 / mi)
ahr:158 max:171 shoes: Asics Gel-Contend 2

Warm up to the warm up: home to HHHS track.

6 AM

Running 7:35 [2] 1.0 mi (7:35 / mi)
shoes: Asics Gel-Contend 2

Track warm up

Running 1:22 [5] 0.25 mi (5:28 / mi)
shoes: Asics Gel-Contend 2

Ladder up 400m

Running 2:59 [5] 0.5 mi (5:58 / mi)
shoes: Asics Gel-Contend 2

Ladder up 800m

Running 4:33 [5] 0.75 mi (6:04 / mi)
shoes: Asics Gel-Contend 2

Ladder up 1200m

Running 6:12 [5] 1.0 mi (6:12 / mi)
shoes: Asics Gel-Contend 2

Ladder peak 1600m

Running 4:38 [5] 0.75 mi (6:11 / mi)
shoes: Asics Gel-Contend 2

Ladder down 1200m

Running 2:55 [5] 0.5 mi (5:50 / mi)
shoes: Asics Gel-Contend 2

Ladder down 800m

Running 1:20 [5] 0.25 mi (5:20 / mi)
shoes: Asics Gel-Contend 2

Ladder down 400m

7 AM

Running warm up/down 9:03 [3] 1.25 mi (7:14 / mi)
shoes: Asics Gel-Contend 2

Cool down HHHS to home

Monday Jun 29, 2015 #

6 AM

Pacing 26:10 [2] 3.3 mi (7:56 / mi)
shoes: Asics GT-1000 2

Jogged with Tony to TJ Mills Blvd and back; served as a recovery run.

7 AM

Pushups/Situps 10:20 [4]

(45, 35, 25, 15, 10) of PU and super rowers.

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