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Training Log Archive: WileyKyO-T

In the 7 days ending Aug 2, 2015:

activity # timemileskm+ft
  Running6 3:21:20 29.55(6:49) 47.55(4:14)
  Trail Running2 1:21:58 10.0(8:12) 16.09(5:06)
  Cross Training2 21:25 1.66(4.7/h) 2.67(7.5/h)
  Total9 5:04:43 41.21(7:24) 66.32(4:36)

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MoTuWeThFrSaSu

Saturday Aug 1, 2015 #

8 AM

Trail Running 1:00:00 [3] 7.27 mi (8:15 / mi)
ahr:167 max:185 shoes: Brooks Glycerin 12

Part 1 of Dana Peak trail run. Remarkably consistent splits on miles 3-7 especially given the choppiness of the terrain.
Paces:
1: 7:32
2: 7:14
3: 8:27
4: 8:30
5: 8:28
6: 8:28
7: 8:47
0.27: 9:14
9 AM

Trail Running 21:58 [3] 2.73 mi (8:03 / mi)
ahr:163 max:185 shoes: Brooks Glycerin 12

Part 2 of Dana Peak trail run.
Paces:
1: 8:42
2: 7:45
0.73: 7:30

Friday Jul 31, 2015 #

6 AM

Running 32:55 [3] 4.45 mi (7:24 / mi)
shoes: Brooks Glycerin 12

Run from 1st Dana Peak parking lot to the lake and back with ATM folks.
Paces:
1: 8:29
2: 7:38
3: 6:58
4: 7:02
0.45: 6:06

Thursday Jul 30, 2015 #

6 AM

Running tempo 51:50 [4] 7.2 mi (7:12 / mi)
shoes: Brooks Glycerin 12

Same tempo run from CLP that I've done with the ATM folks a few times now.
Paces:
1: 7:29
2: 6:59
3: 7:16
4: 6:52
5: 7:14
6: 7:14
7: 7:14
0.2: 7:13

Wednesday Jul 29, 2015 #

6 AM

Running tempo 19:36 [4] 3.0 mi (6:32 / mi)
shoes: Brooks Glycerin 12

The usual Wednesday pre-PT run.
Paces:
1: 6:51
2: 6:23
3: 6:22

Cross Training 16:15 [3] 1.56 mi (5.8 mph)
shoes: Brooks Glycerin 12

PT "beep test". Basically, sprinting from one cone to another every time you hear a beep from an ipad app, where the beeps begin to come at more frequent intervals as the workout progresses. Not bad, but we never got to a level where I felt challenged.
7 AM

Cross Training 5:10 [2] 0.1 mi (1.2 mph)
shoes: New Balance 610 v3

A shuttle sprint followed by a few minutes of stretching while I waited for it to be my turn again; however, since we stopped after one set of everyone sprinting, I never got a second turn.
9 PM

Running 31:26 [4] 4.65 mi (6:46 / mi)
shoes: Brooks Glycerin 12

Neighborhood plus some areas N of 190; i.e. Verna Lee, Veteran's memorial, Expressway, Indian Trail.
Paces:
1: 6:54
2: 6:37
3: 6:49
4: 6:49
0.65: 6:32

Tuesday Jul 28, 2015 #

6 AM

Running intervals 1:17 [5] 0.25 mi (5:08 / mi)
shoes: Brooks Glycerin 12

First 400m at HHHS track.

Running intervals 4:13 [5] 0.75 mi (5:37 / mi)
shoes: Brooks Glycerin 12

First 1200m at HHHS track.

Running intervals 1:22 [5] 0.25 mi (5:28 / mi)
shoes: Brooks Glycerin 12

Second 400m at HHHS track.

Running intervals 4:24 [5] 0.75 mi (5:52 / mi)
shoes: Brooks Glycerin 12

Second 1200m at HHHS track.

Running intervals 1:23 [5] 0.25 mi (5:32 / mi)
shoes: Brooks Glycerin 12

Third 400m at HHHS track.

Running intervals 4:27 [5] 0.75 mi (5:56 / mi)
shoes: Brooks Glycerin 12

Third 1200m at HHHS track.

Running intervals 1:26 [5] 0.25 mi (5:44 / mi)
shoes: Brooks Glycerin 12

Fourth 400m at HHHS track.

Running intervals 4:37 [5] 0.75 mi (6:09 / mi)
shoes: Brooks Glycerin 12

Fourth 1200m at HHHS track.

Running warm up/down 5:31 [3] 0.75 mi (7:21 / mi)
shoes: Brooks Glycerin 12

Cool down jog on the track.

Monday Jul 27, 2015 #

6 AM

Running 15:56 [4] 2.5 mi (6:22 / mi)
shoes: Brooks Glycerin 12

Treadmill run at 1.0 incline, 9.4mph and 9.5 for last 0.2mi.

Running 20:57 [3] 3.0 mi (6:59 / mi)
shoes: Brooks Glycerin 12

PT AGR run. First 1.3 miles in formation, then release run.
Paces:
1: 7:30
2: 6:57
3: 6:30

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