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Training Log Archive: itsmartin

In the 30 days ending Nov 30, 2016:

activity # timemileskm+ft
  Cycling16 19:35:36 275.03(4:16) 442.62(2:39) 14384
  Strengthening14 11:15:00
  Running6 8:23:38 37.61(13:23) 60.53(8:19) 5341
  Walking9 4:35:51 16.0(17:14) 25.75(10:43) 1149
  Cardio2 1:00:00 7.4(8:06) 11.91(5:02)
  Total47 44:50:05 336.05 540.82 20873
  [1-5]47 43:11:17
averages - weight:187.7lbs

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Wednesday Nov 30, 2016 #

Note
weight:186lbs

5 AM

Strengthening (Core) 30:00 [3]
shoes: Sneakers

usual core routine less the roman chair, situps and wobble disk
5 PM

Walking (Commute) 18:23 [1] 1.0 mi (18:20 / mi) +130ft 16:20 / mi
shoes: Sneakers

walk home from bus

Monday Nov 28, 2016 #

Note
weight:190lbs

7 AM

Cycling (Commute) 45:00 [1] 8.37 mi (5:23 / mi) +377ft 5:09 / mi
shoes: Niner RLT 9

commute to work
4 PM

Cycling (Commute) 1:04:45 [1] 11.11 mi (5:50 / mi) +813ft 5:27 / mi
shoes: Niner RLT 9

commute home

Sunday Nov 27, 2016 #

10 AM

Running 1:30:01 [2] 9.95 mi (9:03 / mi) +484ft 8:39 / mi
shoes: Topo Magnifly

pacing Lucca at the SEattle Marathon

My calf was pain free!

Saturday Nov 26, 2016 #

Note
weight:188lbs

10 AM

Running 3:39:09 [2] 8.36 mi (26:13 / mi) +4264ft 17:41 / mi
shoes: Brooks Cascadia 11 #3

Mailbox Peak

Up the old trail, down the new. It was WINDY at the top, and snowing sideways. But it felt so good to actually run a trail again.

Friday Nov 25, 2016 #

Note
weight:188lbs

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

usual core routine
6 AM

Running 56:25 intensity: (4:42 @0) + (44 @1) + (51 @2) + (38:49 @3) + (11:19 @4) 6.46 mi (8:44 / mi) +593ft 8:02 / mi
ahr:136 max:151 shoes: Topo Magnifly

Madrona loop

First outdoor run in 6 weeks! And it felt good!

Thursday Nov 24, 2016 #

1 PM

Running (Treadmill) 45:36 [2] 5.0 mi (9:07 / mi)
shoes: Topo Magnifly

treadmill rehab

2% incline
8:30

Wednesday Nov 23, 2016 #

Note
weight:186lbs

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

usual core routine
7 AM

Cycling (Commute) 27:25 [2] 5.85 mi (4:41 / mi) +303ft 4:28 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 36:48 [2] 6.03 mi (6:06 / mi) +342ft 5:47 / mi
shoes: Raleigh Mojave 8.0

commute home

Tuesday Nov 22, 2016 #

5 AM

Running (Treadmill) 45:28 [3] 4.85 mi (9:22 / mi)
ahr:150 max:167 shoes: Topo Magnifly

treadmill rehab

3% incline
5 min @ 10:00
35 min @ 9:00
1% incline
5 min @ 8:00

My heart rate was sky high. :( That's what 5+ weeks of no running will do to you.

Monday Nov 21, 2016 #

5 AM

Running (Treadmill) 46:59 [1] 3.0 mi (15:40 / mi)
shoes: Topo Magnifly

treadmill rehab

25 min @ 6%, 15:00
20 min @ 7%, 15:00
2 min @ 7%, 12:00
2 PM

Walking 1:19:01 [1] 4.52 mi (17:29 / mi) +426ft 16:03 / mi
shoes: Brooks PureGrit 3 #3

walk to FootWorks PT
4 PM

Walking 49:42 [1] 2.94 mi (16:54 / mi) +420ft 14:53 / mi
shoes: Brooks PureGrit 3 #3

walk home from FootWorks PT

Saturday Nov 19, 2016 #

10 AM

Cycling 5:27:43 intensity: (34:48 @0) + (34:04 @1) + (59:17 @2) + (3:09:20 @3) + (9:19 @4) + (55 @5) 78.71 mi (4:10 / mi) +3610ft 3:59 / mi
ahr:125 max:158 shoes: Niner RLT 9

80% trails, 50% gravel

And I am beat!

Friday Nov 18, 2016 #

Note
weight:189lbs

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + calves
7 AM

Cycling (Commute) 26:06 [2] 5.83 mi (4:28 / mi) +311ft 4:16 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 27:56 [2] 5.47 mi (5:06 / mi) +340ft 4:49 / mi
shoes: Raleigh Mojave 8.0

commute home

Thursday Nov 17, 2016 #

7 AM

Cycling (Commute) 26:23 [2] 5.84 mi (4:31 / mi) +300ft 4:19 / mi
shoes: Raleigh Mojave 8.0

commute to work

Note
weight:187lbs

5 PM

Cycling (Commute) 26:38 [2] 5.37 mi (4:57 / mi) +341ft 4:40 / mi
shoes: Raleigh Mojave 8.0

commute home

Wednesday Nov 16, 2016 #

5 AM

Strengthening (Weights) 1:00:00 [3]
shoes: Sneakers

legs
7 AM

Cycling (Commute) 26:20 [2] 5.83 mi (4:31 / mi) +264ft 4:20 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 26:57 [2] 5.38 mi (5:01 / mi) +342ft 4:44 / mi
shoes: Raleigh Mojave 8.0

commute home

Tuesday Nov 15, 2016 #

Note
weight:187lbs

5 AM

Walking (Treadmill) 31:36 [1] 2.0 mi (15:48 / mi)
shoes: Topo Magnifly

treadmill rehab

Started on the flats and ramped it up to 6% by about 8 min in. Calf felt fine. I'm still not allowed to run.
6 PM

Strengthening (Hot Yoga) 1:00:00 [3]

Breathe Hot Yoga

Phew...! I can tell I have not done this in a while. But great stuff.
7 PM

Walking (Commute) 18:35 [1] 1.12 mi (16:34 / mi) +42ft 16:00 / mi
shoes: Sneakers

walk home from bus

Monday Nov 14, 2016 #

Note
weight:188lbs

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core

The old standby routine was hard! I'm not doing this enough.

Also, my glutes are sore as hell! guess the lunges I did over the weekend were way too much.
12 PM

Cardio (Elliptical) 30:00 [2] 3.7 mi (8:06 / mi)

Elliptical

15 min
10 incline
12 resistance

15 min
12 incline
12 resistance

My calf is feeling better! I hate training indoors!
7 PM

Walking (Commute) 19:15 [1] 1.0 mi (19:10 / mi) +131ft 17:04 / mi
shoes: Sneakers

walk home from bus

Sunday Nov 13, 2016 #

8 AM

Strengthening (Weights) 1:00:00 [3]
shoes: Sneakers

legs

barbell lunges
incline leg press
leg extensions
leg curls
abductor
adductor
calvs

Saturday Nov 12, 2016 #

12 PM

Cycling 3:02:00 intensity: (13:45 @0) + (7:45 @1) + (23:12 @2) + (2:00:46 @3) + (16:32 @4) 52.36 mi (3:29 / mi) +2289ft 3:20 / mi
ahr:130 max:156 shoes: Niner RLT 9

Tiger Mt

Made the most of the weather windows, it's getting wet in Seattle.

Friday Nov 11, 2016 #

2 PM

Cycling 2:20:15 intensity: (31:32 @0) + (28:29 @1) + (33:29 @2) + (40:44 @3) + (6:01 @4) 27.85 mi (5:02 / mi) +2063ft 4:42 / mi
ahr:117 max:153 shoes: Niner RLT 9

exploring roads less traveled

Thursday Nov 10, 2016 #

Note
weight:186lbs

5 AM

Strengthening (Weights) 45:00 [3]
shoes: Sneakers

legs, push-ups
7 AM

Cycling (Commute) 25:13 [2] 5.84 mi (4:19 / mi) +304ft 4:07 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 25:47 [2] 5.4 mi (4:47 / mi) +338ft 4:31 / mi
shoes: Raleigh Mojave 8.0

commute home

Tuesday Nov 8, 2016 #

Note
weight:186lbs

5 AM

Strengthening (Weights) 45:00 [3]
shoes: Sneakers

legs
12 PM

Cardio (Elliptical) 30:00 [2] 3.7 mi (8:06 / mi)
shoes: Sneakers

elliptical

God, indoor rehab when it's sunny and 65 outside is murder. :(

10 incline
12 resistance
finished with cadence in the 160s and HR in the upper 140s

Monday Nov 7, 2016 #

11 AM

Cycling 2:20:20 intensity: (14:01 @0) + (9:21 @1) + (22:11 @2) + (1:22:27 @3) + (12:20 @4) 39.8 mi (3:32 / mi) +2047ft 3:22 / mi
ahr:129 max:154 shoes: Niner RLT 9

picking up the car

Saw Neal Goldberg this morning and finally got the green light to ride! Not sure when I'll be able to run but this is awesome.

Rehab starts today. And it just happened to be a beautiful day out. And I took it off from work. #winwinwin
C • Nice 1

Sunday Nov 6, 2016 #

8 AM

Strengthening (Core) 45:00 [3]
(injured) shoes: Sneakers

usual core routine

It was hard! It's been too long I guess.

Friday Nov 4, 2016 #

5 AM

Strengthening (Weights) 30:00 [3]
(injured) shoes: Sneakers

leg press, push-ups
6 PM

Walking (Commute) 18:58 [1] 1.02 mi (18:35 / mi)
(injured) shoes: Sneakers

walk home from bus

Thursday Nov 3, 2016 #

Note
weight:190lbs

5 AM

Strengthening (Weights) 1:00:00 [3]
(injured) shoes: Sneakers

upper body, legs, abs
5 PM

Walking (Commute) 20:01 [1] 1.2 mi (16:41 / mi)
(injured) shoes: Sneakers

walk home from bus

Wednesday Nov 2, 2016 #

Note
weight:189lbs

5 AM

Strengthening (Weights) 1:00:00 [3]
(injured) shoes: Sneakers

upper body, legs, abs
5 PM

Walking (Commute) 20:20 [1] 1.19 mi (17:05 / mi)
(injured) shoes: Sneakers

walk home from bus stop

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