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Training Log Archive: WileyKyO-T

In the 7 days ending Sep 20, 2015:

activity # timemileskm+ft
  Running8 3:05:18 26.77(6:55) 43.08(4:18)
  Trail Running2 1:04:45 7.38(8:46) 11.88(5:27)
  Elliptical1 1:01:00 8.3(7:21) 13.36(4:34)
  Cross Training1 14:49 2.0(8.1/h) 3.22(13.0/h)
  Pacing1 7:57 0.74(10:45) 1.19(6:41)
  Pushups/Situps1 4:10
  Total11 5:37:59 45.19 72.73

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MoTuWeThFrSaSu

Saturday Sep 19, 2015 #

7 AM

Trail Running 33:51 [3] 4.0 mi (8:28 / mi)
shoes: New Balance 610 v3

Dana Peak trail run with SFC Kongbounmee part 1 of 3. From the trailhead to the log bench.
Paces:
1: 7:46
2: 7:52
3: 9:21
4: 8:52

Trail Running 23:01 [2] 2.45 mi (9:24 / mi)
shoes: New Balance 610 v3

Dana Peak trail run with SFC Kongbounmee part 2 of 3.
Paces:
1: 10:00
2: 9:08
0.45: 8:31
8 AM

Trail Running 7:53 [3] 0.93 mi (8:28 / mi)
shoes: New Balance 610 v3

Dana Peak trail run with SFC Kongbounmee part 3 of 3. From the Gnome to trailhead.

Running warm up/down 6:50 [3] 1.0 mi (6:50 / mi)
shoes: New Balance 610 v3

Cool down neighborhood mile loop.

Friday Sep 18, 2015 #

7 AM

Pushups/Situps 4:10 [5]

Tabata A2

Running 33:32 [3] 4.5 mi (7:27 / mi)
shoes: New Balance 610 v3

Ran on roads in Dana Peak Park with a teammate.
Paces:
1: 7:56
2: 7:24
3: 7:20
4: 7:19
0.5: 6:58
6 PM

Elliptical 1:01:00 [3] 8.3 mi (7:21 / mi)

Precor Elliptical cross training 2 no arms resistance 10
7 PM

Cross Training 14:49 [4] 2.0 mi (8.1 mph)

Row machine setting 7

Thursday Sep 17, 2015 #

6 AM

Running 1:01:52 [4] 9.0 mi (6:52 / mi)
ahr:169 max:182 shoes: Brooks Glycerin 12

Run from CLP to just shy of Dana Peak Park with ATM folks with jogs through HHCP on both out and back. I stayed with the lead group for about the first 6.5 miles and then fell back some. This was a good run.
Paces:
1: 7:28
2: 6:58
3: 6:35
4: 6:39
5: 6:45
6: 6:37
7: 7:02
8: 6:48
9: 7:00
7 AM

Running warm up/down 4:00 [3] 0.51 mi (7:50 / mi)
shoes: Brooks Glycerin 12

Cool down in CLP.

Wednesday Sep 16, 2015 #

6 AM

Pacing 7:57 [2] 0.74 mi (10:45 / mi)
shoes: Brooks Glycerin 12

Formation slog from BDE HQ to the PX parking lot.

Running 57 [4] 0.08 mi (11:51 / mi)
shoes: Brooks Glycerin 12

Shuttle sprint 1
7 AM

Running 1:26 [4] 0.14 mi (10:15 / mi)
shoes: Brooks Glycerin 12

Shuttle sprint 2

Running 1:30 [4] 0.14 mi (10:44 / mi)
shoes: Brooks Glycerin 12

Shuttle sprint 3

Running 6:01 [3] 0.81 mi (7:26 / mi)
shoes: Brooks Glycerin 12

Half formation run, half release run.

Tuesday Sep 15, 2015 #

6 AM

Running warm up/down 7:38 [3] 1.02 mi (7:29 / mi)
shoes: Brooks Glycerin 12

HHHS track warmup

Running intervals 16:07 [5] 3.0 mi (5:22 / mi)
shoes: Brooks Glycerin 12

For practice we ran relays, so I and another guy switched off every lap sprinting, for 10x 400m laps each. I thought I'd make this one entry to save some time. 400m times:
1: 1:23
2: 1:22
3: 1:23
4: 1:22
5: 1:20
6: 1:22
7: 1:20
8: 1:19
9: 1:19
10: 1:20
11: 1:20
12: 1:18
Remarkable how consistent it ended up being. This is comparable to another track workout about six weeks ago, but which was only 10x 400m repeats. Interestingly, this time my overall pattern was negatives, and my last 10 laps average out to the same as my 10 laps in that other similar workout.

Running warm up/down 8:23 [3] 1.07 mi (7:50 / mi)
shoes: Brooks Glycerin 12

Cool down on HHHS track.

Monday Sep 14, 2015 #

6 AM

Running tempo 15:51 [4] 2.5 mi (6:20 / mi)
shoes: Brooks Glycerin 12

Treadmill run at 1.0 incline. 9.4mph for first 2 miles, then increased 0.1mph every 0.1mi starting at 2 (finished at 9.9mph).

Running 21:11 [3] 3.0 mi (7:04 / mi)
shoes: Brooks Glycerin 12

A group PT run; initially in a group but as part of a 2 man team after mi 1.35.
Paces:
1: 7:46
2: 6:48
3: 6:37

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