Training Log Archive: itsmartinIn the 31 days ending Jan 31, 2014:
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Friday Jan 31, 2014 #
Running (Treadmill) 40:00 [3] 5.6 mi (7:09 / mi)
ahr:146 max:171 slept:7.0 shoes: Brooks Glycerin 11-Blue 12
3 min at 7:30 (8 mph)
7 min at 7:26 (8.1 mph)
30 min at 6:58 (8.6 mph)
Today it was a HUGE effort to stay on the treadmill. :( Those last 10 minutes I must have reached for the speed controller about four times. I was breathing kind of hard but the battle today was mental. Sucked. I need to get outside more.
That said, my knee is pain-free and I'm loving that part.
Walking (Commute) 18:21 [1] 1.06 mi (17:20 / mi) +143ft 15:22 / mi
shoes: Sneakers
Thursday Jan 30, 2014 #
Walking (Commute) 18:53 [1] 1.05 mi (17:56 / mi) +135ft 15:59 / mi
shoes: Sneakers
Wednesday Jan 29, 2014 #
Strengthening 45:00 [3]
slept:6.0 weight:186lbs shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 12 lb.
leg extensions: 80/20
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 60 each side
side leg lifts: 40/20 each side
clam knee lifts: 60 each side
roman chair leg lifts: 30
push-ups: 14/14/10
wobble disk: 2 min each leg
Cycling (Trainer) 38:29 [3] 12.2 mi (3:09 / mi)
ahr:135 max:160 weight:187lbs shoes: Expresso exercise bicycle
Skiing - Alpine 2:00:00 [2]
Tuesday Jan 28, 2014 #
Running (Stairs) 1:31:48 [4] 3.75 mi (24:27 / mi) +2644ft 14:40 / mi
ahr:125 max:195 slept:7.0 shoes: Brooks Glycerin 11-Blue 12
That max heart rate is wrong by the way, not sure why my monitor spikes so high at the beginning of my efforts. My max was more like 170.
Cycling (Commute) 25:24 [2] 5.9 mi (4:18 / mi) +358ft 4:04 / mi
shoes: Raleigh Mojave 8.0
Heavy legs!
Cycling (Commute) 35:07 [2] 7.3 mi (4:49 / mi) +544ft 4:30 / mi
ahr:80 max:111 shoes: Raleigh Mojave 8.0
Riding home after the Fleet Feet run is WAY better than busing/walking.
Running 45:02 [3] 5.48 mi (8:13 / mi) +444ft 7:38 / mi
ahr:143 max:162 shoes: Brooks Glycerin 11-Blue 12
I started slow but kept it on up and over the hill. An okay effort considering where my fitness is at right now.
Monday Jan 27, 2014 #
Running (Treadmill) 40:00 [2] 5.4 mi (7:24 / mi)
ahr:136 max:166 slept:7.0 weight:185lbs shoes: Brooks Glycerin 11-Blue 12
Dialed it up to 7:26 and kept it there. No incline today. Knee was primo.
Cycling (Commute) 25:12 [2] 5.83 mi (4:19 / mi) +349ft 4:05 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 25:48 [2] 6.01 mi (4:17 / mi) +479ft 3:59 / mi
shoes: Raleigh Mojave 8.0
Sunday Jan 26, 2014 #
Cycling 50:32 [3] 4.33 mi (11:40 / mi) +486ft 10:33 / mi
shoes: Performance Access XCL Comp
And... my MTB skills still suck. But man was it fun to be back here.
Saturday Jan 25, 2014 #
Running 1:42:31 [2] 10.6 mi (9:40 / mi) +2066ft 8:10 / mi
ahr:142 max:154 slept:7.0 weight:183lbs shoes: Brooks Cascadia 8-Gray 12.5
Phenomenal trail conditions, I got home and Shelley said, "Didn't you go running? You're so clean!". My knee survived pretty well but man was I winded all damn day. Still, awesome to be able to do this again. The only time I stopped was to piss. Just kept it steady and manageable.
Friday Jan 24, 2014 #
Running (Treadmill) 40:00 [2] 5.3 mi (7:33 / mi)
ahr:146 max:166 slept:7.0 weight:184lbs shoes: Brooks Glycerin 11-Blue 12
7:26 pace the whole way
30 min at 1% incline, 10 minutes at 2% incline
Felt fine and no knee issues.
Cycling (Commute) 25:07 [2] 5.83 mi (4:19 / mi) +1287ft 3:34 / mi
shoes: Raleigh Mojave 8.0
Legs felt pretty dead.
Cycling (Commute) 25:43 [2] 5.99 mi (4:18 / mi) +442ft 4:01 / mi
shoes: Raleigh Mojave 8.0
Legs felt better.
Thursday Jan 23, 2014 #
Cycling (Commute) 26:17 [2] 5.89 mi (4:28 / mi) +356ft 4:13 / mi
slept:5.0 weight:183lbs shoes: Raleigh Mojave 8.0
Cycling (Commute) 26:27 [2] 6.02 mi (4:24 / mi) +475ft 4:05 / mi
shoes: Raleigh Mojave 8.0
Wednesday Jan 22, 2014 #
Cardio (Elliptical Trainer) 30:00 [2] 3.7 mi (8:06 / mi)
slept:6.0 weight:183lbs shoes: Sneakers
13 incline, 13 resistance
cadence 140-low 150s
heart rate 140 by the end
Just an easy/recovery workout after a solid Tuesday.
Strengthening 20:00 [2]
shoes: Sneakers
Walking (Commute) 17:29 [1] 1.15 mi (15:10 / mi) +49ft 14:34 / mi
shoes: Sneakers
Tuesday Jan 21, 2014 #
Running (Stairs) 1:09:00 [4] 2.9 mi (23:48 / mi)
slept:7.0 shoes: Brooks Glycerin 11-Blue 12
I forgot to change my Garmin from skiing mode to running mode so no heart rate, etc., etc.
My legs were a little tired from skiing yesterday but not totally dead, that was a bonus.
Running 44:28 [3] 5.51 mi (8:04 / mi) +436ft 7:30 / mi
ahr:144 max:170 shoes: Brooks Glycerin 11-Blue 12
Today was a test of sorts, could my knee handle stairs in the morning and a run after work? It did just fine.
I tried to start easy but two miles in I was still breathing harder than I used to. I went steady up the hill and did pick it up just a little after Volunteer Park. Whew, I need my fitness back.
It is GREAT that my knee is cooperating!
Walking (Commute) 20:00 [1] 1.16 mi (17:11 / mi) +60ft 16:23 / mi
shoes: Brooks Glycerin 11-Blue 12
Monday Jan 20, 2014 #
Strengthening 45:00 [2]
slept:6.0 weight:185lbs shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 12 lb.
leg extensions: 85/15
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 60 each side
side leg lifts: 40/20 each side
clam knee lifts: 60 each side
roman chair leg lifts: 30
push-ups: 14/12/10
wobble disk: 2 min each leg
Skiing - Alpine 3:30:00 [2]
Great to ski fast for the first time this year!
Sunday Jan 19, 2014 #
Cycling 2:56:17 [2] 33.6 mi (5:15 / mi) +2423ft 4:55 / mi
shoes: Performance Access XCL Comp
Tony Callen and I linked some parks and trails in the city, tons of fun and i felt great.
Saturday Jan 18, 2014 #
Running 1:24:07 [2] 10.02 mi (8:24 / mi) +1198ft 7:32 / mi
ahr:153 max:176 slept:7.0 shoes: Brooks Cascadia 8-Gray 12.5
Not quite a Cougar 10 but 10 nonetheless. I'm psyched! I started out shooting for six or seven miles and my knee felt so good after finishing two laps that I kept on going and did one more short loop. Lap two included the climb up from the lighthouse and although I went slow, I never walked.
By the end I could feel a slight ache in my knee but it's going to be fine. Nice.
Guess what I'm not used to, exercising for this long! Whew, fitness will take a while.
Friday Jan 17, 2014 #
Cycling (Commute) 24:56 [2] 5.85 mi (4:16 / mi) +358ft 4:02 / mi
slept:4.0 weight:184lbs shoes: Raleigh Mojave 8.0
Man, I didn't sleep well at all, woke up around 1:00 AM and that was it. Work was a drag.
Cycling (Commute) 24:10 [2] 5.8 mi (4:10 / mi) +303ft 3:58 / mi
shoes: Raleigh Mojave 8.0
In spite of being wicked tired my legs felt great.
Thursday Jan 16, 2014 #
Stretching 30:00 [0]
slept:6.0 weight:184lbs
Wednesday Jan 15, 2014 #
Running (Treadmill) 40:00 [3] 5.7 mi (7:01 / mi)
slept:7.0 weight:184lbs shoes: Brooks Glycerin 11-Blue 12
5 min at 7:30
30 min at 6:58
1 min at 6:49
1 min at 6:40
1 min at 6:32
1 min at 6:24
1 min at 6:15
No knee pain!
Cycling (Commute) 36:20 [2] 8.05 mi (4:31 / mi) +937ft 4:04 / mi
shoes: Raleigh Mojave 8.0
Strengthening 30:00 [3]
shoes: Sneakers
Cycling (Commute) 24:20 [2] 5.41 mi (4:30 / mi) +403ft 4:12 / mi
shoes: Raleigh Mojave 8.0
Boy, I was pretty tired coming home... all of a sudden I'm more active than I have been for months and it will take getting used to.
Tuesday Jan 14, 2014 #
Running (Stairs) 1:10:45 [4] 2.85 mi (24:49 / mi) +2264ft 14:10 / mi
ahr:133 max:172 slept:7.0 weight:184lbs shoes: Brooks Glycerin 11-Blue 12
Nice. After just one day or rest my knee was able to handle the stairs again. I think I am finally making some real progress from this darn knee injury. Now I need to be careful not to overdo it!
Cycling (Commute) 25:31 [2] 5.86 mi (4:21 / mi) +328ft 4:08 / mi
shoes: Raleigh Mojave 8.0
It felt GREAT to finally ride to work again! And zero knee pain! Did I mention riding is much faster than walking?
Cycling (Commute) 33:10 [2] 7.04 mi (4:43 / mi) +933ft 4:11 / mi
Monday Jan 13, 2014 #
Strengthening 45:00 [3]
slept:6.0 weight:186lbs shoes: Sneakers
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 15 lb.
leg extensions: 80/20
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 60 each side
side leg lifts: 40/20 each side
clam knee lifts: 60 each side
roman chair leg lifts: 30
push-ups: 14/12/11
wobble disk: 2 min each leg
Sunday Jan 12, 2014 #
Running 1:55:10 [2] 7.92 mi (14:33 / mi) +1415ft 12:26 / mi
slept:7.0 weight:183lbs shoes: Brooks Cascadia 8-Gray 12.5
This was just what I needed for my first time back on Cougar. Mellow pace, many stops but a couple of times I went ahead and doubled back. Good times and I learned about a couple of trails I have never been on.
My left knee did ache a _tiny_ bit toward the end but not much at all. Yes.
Saturday Jan 11, 2014 #
Running (Treadmill) 40:00 [3] 5.6 mi (7:09 / mi)
slept:6.0 shoes: Brooks Glycerin 11-Blue 12
5 min at 7:30
25 min at 6:58
10 min at 7:26
ZERO knee pain. Today fitness was the only limiter and it's why I had to slow down at the end. :)
Friday Jan 10, 2014 #
Running (Stairs) 1:13:53 [3] 3.54 mi (20:51 / mi) +2861ft 11:49 / mi
ahr:137 max:206 slept:7.0 weight:183lbs shoes: Brooks Glycerin 11-Blue 12
21 flights! Man am I beat. And no knee pain!
Obviously my heart rate strap is on the fritz... no way in hell could I ever get my pump over 180 bpm.
Thursday Jan 9, 2014 #
Running (Treadmill) 40:00 [2] 5.3 mi (7:33 / mi)
slept:7.0 weight:180lbs shoes: Brooks Glycerin 11-Blue 12
1% incline
5 min at 7:30
35 min at 7:26
My knee felt 100% until about minute 37 but it held up fine and no ill after effects that I can tell.
Crazy how my weight has come back down after just a few days of eating less and drinking more water...
Strengthening 30:00 [2]
shoes: Sneakers
Walking (Commute) 18:26 [1] 1.16 mi (15:53 / mi) +44ft 15:20 / mi
shoes: Sneakers
Wednesday Jan 8, 2014 #
Cardio (Elliptical Trainer) 40:00 [3] 5.0 mi (8:00 / mi)
slept:6.0 weight:184lbs shoes: Sneakers
34 min at 14 incline, 14 resistance
6 min at 13 incline, 13 resistance
Hit the IMA at lunch and man was this hard to finish... :( I had to dial it down at the end. I had no will to work. But no knee pain!
Walking (Commute) 25:24 [1] 1.64 mi (15:27 / mi) +51ft 15:00 / mi
shoes: Sneakers
Tuesday Jan 7, 2014 #
Running (Stairs) 1:06:41 [4] 2.66 mi (25:05 / mi) +1995ft 14:40 / mi
ahr:130 max:171 slept:6.0 weight:184lbs shoes: Brooks Glycerin 11-Blue 12
My knee finally cooperated...
Monday Jan 6, 2014 #
Walking (Commute) 50:47 [1] 3.17 mi (16:00 / mi) +204ft 15:05 / mi
shoes: Sneakers
It was dry so I figured why not.
Sunday Jan 5, 2014 #
Cycling 1:25:58 [2] 23.91 mi (3:36 / mi) +1099ft 3:27 / mi
slept:5.0 weight:184lbs (injured) shoes: Redline Conquest Pro
Oh man, my back was KILLING me today. I had to cut this ride short.
Saturday Jan 4, 2014 #
Running (Stairs) 33:36 [3] 1.47 mi (22:53 / mi) +1362ft 12:11 / mi
ahr:132 max:157 slept:7.0 (injured) shoes: Brooks Glycerin 11-Blue 12
I thought today was going to be fine but I had to quit after 30 minutes. My knee was getting sore and I figured better safe than sorry.
Friday Jan 3, 2014 #
Strengthening (Weights) 50:00 [4]
slept:7.0 weight:188lbs shoes: Sneakers
barbell lunges: 3 x 20 each leg - 75 lb.
incline leg press: 3 x 20 - 180 lb.
donkey kick: 3 x 18 each leg - 90 lb
leg curls (lying down): 2 x 20 - 135 lb, 20 - 120 lb.
leg extensions (new machine): 3 x 20 each leg - 25 lb.
calf raisers: 3 x 18 each leg
Jesus, my weight has sure crept up. I'm just not exercising as much as I used to. :(
Walking (Commute) 20:33 [1] 1.19 mi (17:18 / mi) +50ft 16:38 / mi
shoes: Sneakers
Running (Treadmill) 31:07 [2] 4.0 mi (7:47 / mi)
ahr:146 max:158 shoes: Brooks Glycerin 11-Blue 12
1% incline, 7:30 pace
I kept going until I hit 4 miles. My knee felt fine. Whew.
Thursday Jan 2, 2014 #
Cardio (Elliptical Trainer) 30:00 [3] 3.8 mi (7:54 / mi)
slept:7.0 (injured) shoes: Sneakers
I could feel my left knee a bit throughout but it was no worse when I finished than when I started. Whew.
Heart rate was in the low 150s when I finished.
Wednesday Jan 1, 2014 #
Cycling 1:48:36 [2] 31.34 mi (3:28 / mi) +1182ft 3:21 / mi
ahr:141 max:231 shoes: Redline Conquest Pro
Oh man did that flat ride feel hilly... I am weak. But it was great to get out and I saw several people I know. Fun.