Training Log Archive: itsmartinIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
Running 2:36:36 [2] 18.3 mi (8:34 / mi) +646ft 8:17 / mi
ahr:127 max:144 shoes: Hoka Stinson Evo
Lucca got a PR! By eight minutes! And my hip/sartorius didn't bother me! F'ing awesome day all round.
Epic weather, freezing with spectacular views but lots of sun and the wind was not bad.
Saturday Nov 29, 2014 #
Running 2:23:06 [2] 13.6 mi (10:31 / mi) +2989ft 8:43 / mi
ahr:131 max:170 shoes: Brooks Cascadia 9-Red 12.5
My first snow run of the season! It was beautiful but pretty wet/not cold enough to freeze. Just 2-3" of snow on Cougar at the top and a dusting at the bottom.
My hip/sartorius acted like a governor today and I had to go really slow. On the upside I 'ran' all the climbs and took some cool pictures. And my hip didn't hurt after the run. Bonus.
Wednesday Nov 26, 2014 #
Note
rhr:43 slept:5.5
Cycling (Trainer) 17:46 [3] 5.3 mi (3:21 / mi)
ahr:118 max:133 weight:185lbs shoes: Expresso exercise bicycle
Today I tried two shorter routes on the Expresso Exercise Bike instead of one longer one.
My streak of beating my PRs is still alive, this course was not too tough and I bested my previous best by about 25 seconds.
My legs felt pretty un-loose and pedaling at anything approaching a high cadence was tough.
Cycling (Trainer) 15:42 [3] 5.4 mi (2:54 / mi)
ahr:132 max:150 shoes: Expresso exercise bicycle
I love the names of these courses...
This time it was VERY hard to beat my PR. I obviously felt great when I last tried this course. We were dead even until the last little rise when I went all in for the win and managed to cross the line with about five seconds in hand. Whew.
My legs felt better/looser this time and my average cadence was up. That helped.
Strengthening (Hot Pilates) 1:00:00 [3]
I think I'm slowly getting the hang of pacing myself in this class.
Walking (Commute) 20:47 [1] 1.18 mi (17:33 / mi) +59ft 16:46 / mi
shoes: Sneakers
Tuesday Nov 25, 2014 #
Note
rhr:46 slept:7.5
Running (Stairs) 52:41 [4] 2.54 mi (20:47 / mi) +2019ft 11:51 / mi
ahr:126 max:169 shoes: Brooks Transcend
I felt pretty good again today. My hip was tweaked at first but warmed up quick and then it was fine.
It was a bit wet but quite warm so comfy.
Walking (Commute) 48:21 [1] 2.68 mi (18:02 / mi) +315ft 16:14 / mi
ahr:55 max:78 shoes: Brooks Glycerin 11-Blue 12
I was not wearing my heart rate strap...?! How does it always pick up this ghost pulse? It was in my messenger bag.
Running 44:48 [2] 5.47 mi (8:11 / mi) +501ft 7:32 / mi
ahr:136 max:163 shoes: Brooks Glycerin 11-Blue 12
My hip did okay! Whew.
Walking (Commute) 19:54 [1] 1.18 mi (16:53 / mi) +50ft 16:14 / mi
shoes: Brooks Glycerin 11-Blue 12
Walking (Commute) 17:33 [1] 0.98 mi (17:50 / mi) +106ft 16:11 / mi
shoes: Brooks Glycerin 11-Blue 12
Monday Nov 24, 2014 #
Note
rhr:46 slept:7.0
Strengthening 30:00 [3]
weight:188lbs shoes: Sneakers
Tried to mix it up today but was running low on motivation so cut it a bit shorter than usual.
Walking (Commute) 18:19 [1] 1.17 mi (15:43 / mi) +75ft 14:49 / mi
shoes: Brooks Transcend
Saturday Nov 22, 2014 #
Note
rhr:50 slept:7.0
Running 3:23:40 [2] 16.68 mi (12:13 / mi) +6610ft 8:53 / mi
shoes: Brooks Cascadia 9-Red 12.5
Ran with Jon Robinson and his friend Dave.
Hip started hurting on the descent from Cougar. :( It flared up again on every flat and downhill section from there to the car. Rats.
Otherwise I felt pretty good. The pace was mellow so I was able to follow along until running started to hurt. It was wet but I didn't get cold. Bonus.
Friday Nov 21, 2014 #
Note
rhr:47 slept:7.5
Running (Stairs) 40:22 [3] 1.79 mi (22:30 / mi) +1589ft 12:14 / mi
ahr:119 max:150 shoes: Brooks Glycerin 11-Blue 12
Oh man, felt pretty un-fresh this morning. Too much shitty food and alcohol last night. I had planned on going for 60 min but pulled the plug early.
Strengthening (Yoga) 1:00:00 [3]
Awesome stuff, I was wasted at the end.
Thursday Nov 20, 2014 #
Note
rhr:50 slept:6.0
Walking (Commute) 20:56 [1] 1.18 mi (17:47 / mi) +46ft 17:09 / mi
shoes: Sneakers
Wednesday Nov 19, 2014 #
Note
rhr:46 slept:8.0
Cycling (Trainer) 31:50 [3] 10.6 mi (3:00 / mi)
weight:188lbs shoes: Expresso exercise bicycle
Oh man, this is getting tough! Once again I raced my ghost from my previous PR. We were never more than three seconds apart and with less than one mile to go we were even. I 'sprinted' and beat my previous PR by maybe five seconds.
As my PRs drop, this trend can't continue. :) Plus, I'm sure I will lose motivation for all these indoor TTs pretty quick. It seems every time I have hopped on this bike I have been pretty rested...
Strengthening (Yoga) 1:00:00 [3]
Two words: ass kicker
This was just as hard as I remembered it from last week. I need to do more.
Walking (Commute) 19:44 [1] 1.17 mi (16:54 / mi) +56ft 16:09 / mi
shoes: Sneakers
Tuesday Nov 18, 2014 #
Note
rhr:56 slept:7.0
Running (Stairs) 46:58 [4] 2.06 mi (22:48 / mi) +1648ft 12:58 / mi
ahr:124 max:168 shoes: Brooks Glycerin 11-Blue 12
I was joined by Bradlaugh Robinson (that's two weeks in a row!) and Jim Kodjababian. Awesome to have company.
Felt really rested, the last runner was not that bad today.
Strengthening (Yoga) 1:00:00 [3]
Man, I could not get out of my own way today and was constantly falling down and felt super stiff/not limber.
Walking (Commute) 20:33 [1] 1.19 mi (17:19 / mi) +47ft 16:42 / mi
shoes: Brooks Transcend
Monday Nov 17, 2014 #
Note
rhr:51 slept:7.5
Strengthening 45:00 [3]
weight:187lbs shoes: Sneakers
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/12
wobble disk: 3 min each leg
Walking (Commute) 19:56 [1] 1.18 mi (16:51 / mi) +58ft 16:06 / mi
shoes: Sneakers
Sunday Nov 16, 2014 #
Running 3:39:43 [2] 12.86 mi (17:05 / mi) +6897ft 11:20 / mi
ahr:122 max:160 slept:5.0 shoes: Brooks Cascadia 9-Red 12.5
Ran with Ben Luedke and Jon Robinson. Freaking awesome morning with epic views at the top. This personified why I get up early.
As a bonus, my hip felt pretty good! I can still tell it's not 100% but it's at least 80% and improving so yeah for me.
Saturday Nov 15, 2014 #
Running 1:26:44 [2] 8.87 mi (9:47 / mi) +1668ft 8:18 / mi
ahr:140 max:163 shoes: Brooks Cascadia 9-Red 12.5
Awesome! Ran with Bryan Estes and Bill Huggins and listened to these two talk baseball all morning long.
It was cold! 25 at the start and maybe 30 at the finish but the trail was totally dry and totally covered in a blanket of colored leaves.
My hip didn't hurt although I did feel it. All in all, good times.
Friday Nov 14, 2014 #
Note
rhr:48 slept:8.0
Walking (Commute) 20 [1] 1.0 mi (20 / mi)
shoes: Brooks Transcend
Thursday Nov 13, 2014 #
Note
rhr:50 slept:7.0
Walking (Commute) 18:48 [1] 1.19 mi (15:46 / mi) +51ft 15:10 / mi
shoes: Sneakers
Wednesday Nov 12, 2014 #
Note
rhr:48 slept:7.0
Running (Treadmill) 41:57 [2] 5.69 mi (7:22 / mi)
weight:187lbs shoes: Brooks Glycerin 11-Blue 12
5 min @ 8:00
20 min @ 7:30
15 min @ 7:00
Hip felt okay.
Strengthening (Pilates) 1:00:00 [3]
Holy cow that was tough, way different than hot yoga... this was a workout. Great core/hip work too.
Walking (Commute) 19:17 [1] 1.16 mi (16:41 / mi) +46ft 16:05 / mi
ahr:74 max:89 shoes: Sneakers
Once again, no idea how my heart rate strap (which was in my messenger bag) recorded any data...
Tuesday Nov 11, 2014 #
Note
rhr:57 slept:6.0
Running (Stairs) 42:03 [4] 1.73 mi (24:20 / mi) +1493ft 13:23 / mi
ahr:127 max:171 shoes: Brooks Glycerin 11-Blue 12
Bradlaugh Robinson showed up! Nice. I walked 5 flights and then we joined Jim Kodjababian for 5 more alternating walking with running.
Strengthening (Yoga) 1:00:00 [3]
Monday Nov 10, 2014 #
Note
slept:7.0
Strengthening 45:00 [3]
weight:188lbs shoes: Sneakers
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/16/12
wobble disk: 3 min each leg
Cycling (Trainer) 30:33 [3] 10.1 mi (3:01 / mi)
ahr:135 max:202 weight:187lbs shoes: Expresso exercise bicycle
Obviously my heart rate data is not accurate but I did go pretty hard. I sat down thinking I would just put in a steady effort and within 5 minutes I'm racing my previous PR on this course.
I must have been feeling pretty spunky last time because it was hard to beat myself... in the end I did get a new PR by about 7 seconds but I had to push all the way to accomplish this.
I felt very rested.
Walking (Commute) 17:36 [1] 1.15 mi (15:18 / mi) +103ft 14:06 / mi
shoes: Sneakers
Sunday Nov 9, 2014 #
Running 20:41 [2] 2.71 mi (7:38 / mi) +95ft 7:23 / mi
ahr:130 max:152 shoes: Brooks Glycerin 11-Blue 12
Just testing my hip to see if it's okay with running... it seems to be but I'm not all the way healed up yet I can tell that.
Saturday Nov 8, 2014 #
Note
rhr:45 slept:7.5
Friday Nov 7, 2014 #
Note
rhr:50 slept:6.5
Running (Stairs) 1:04:54 [3] 3.0 mi (21:38 / mi) +2737ft 11:36 / mi
ahr:130 max:182 shoes: Brooks Cascadia 9-Red 12.5
Walking (Commute) 19:53 [1] 1.15 mi (17:16 / mi) +106ft 15:53 / mi
shoes: Brooks Transcend
Thursday Nov 6, 2014 #
Note
rhr:46 slept:7.0
Strengthening (Yoga) 1:00:00 [3]
Walking (Commute) 17:07 [1] 1.05 mi (16:17 / mi) +139ft 14:29 / mi
shoes: Brooks Transcend
Wednesday Nov 5, 2014 #
Note
rhr:46 slept:6.5
Strengthening 45:00 [3]
weight:184lbs shoes: Sneakers
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/16/12
wobble disk: 3 min each leg
Walking 1:05:57 [1] 2.87 mi (23:01 / mi) +258ft 21:13 / mi
shoes: Brooks Transcend
Tuesday Nov 4, 2014 #
Note
rhr:43 slept:6.5
Running (Stairs) 40:56 [4] 1.79 mi (22:50 / mi) +1469ft 12:51 / mi
ahr:113 max:163 shoes: Brooks Transcend
It's that time of year! Walked five flights alone and then met Jim for 2 more walkers and 2 runners.
Cycling 28:36 [3] 9.5 mi (3:01 / mi)
ahr:133 max:163 weight:184lbs shoes: Expresso exercise bicycle
I had no intention of going hard today but then my 'ghost' from a previous effort passed me and I sped up. :( I ended up getting a PR on this course by about 30 seconds and it was tough.
God, these exercise bike saddles are NOT comfy.
Strengthening (Yoga) 1:00:00 [3]
Walking (Commute) 20:00 [1] 1.17 mi (17:07 / mi) +43ft 16:32 / mi
shoes: Sneakers
Monday Nov 3, 2014 #
Note
rhr:44 slept:7.0
Walking (Commute) 19:33 [1] 1.16 mi (16:54 / mi) +46ft 16:17 / mi
shoes: Brooks Transcend
Sunday Nov 2, 2014 #
Note
rhr:46 slept:7.5
Cycling 1:25:11 [2] 23.7 mi (3:36 / mi) +943ft 3:28 / mi
ahr:105 max:133 shoes: Kona Paddy Wagon
My first wet ride in ages.
Saturday Nov 1, 2014 #
Note
rhr:42 slept:7.5
Strengthening 35:00 [3]
weight:185lbs shoes: Sneakers
plank: 4 min, 2 min each side
back extensions: 3 x 20 each leg
roman chair knee lifts: 50
cable twisters: 2 x 20 each leg
incline twisters: 100 - 12 lb.
push-ups: 20/14
Strengthening (Yoga) 1:30:00 [3]