Training Log Archive: itsmartinIn the 7 days ending Jun 15, 2013:
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Saturday Jun 15, 2013 #
Cycling 2:40:12 [3] 48.5 mi (3:18 / mi) +2014ft 3:11 / mi
ahr:117 max:169 slept:7.0 shoes: Kona Paddy Wagon
There were TONS of people out riding their bikes today, so much fun to see. I felt a bit lackluster but the first climb sorted things out and I felt better from then on. Rode the last 10 miles into a slight headwind and still felt good. Fabulous weather sure helps.
Pushed all the climbs a little bit. This guy on a geared bike kept 'racing' me and he would pull ahead on the descents and flats and I would catch and pass him on the climbs.
Friday Jun 14, 2013 #
Cycling 30:08 [2] 6.22 mi (4:51 / mi) +486ft 4:31 / mi
slept:7.0 (injured) shoes: Raleigh Mojave 8.0
Walking 50:58 [1] 2.84 mi (17:56 / mi) +161ft 17:01 / mi
(injured) shoes: Sneakers
Cycling (Commute) 24:24 [2] 5.34 mi (4:34 / mi) +353ft 4:18 / mi
(injured) shoes: Raleigh Mojave 8.0
Thursday Jun 13, 2013 #
Running 1:25:54 [3] 8.55 mi (10:03 / mi) +1650ft 8:30 / mi
slept:6.0 (injured) shoes: Brooks Cascadia 8-Gray 12.5
3rd consecutive day running! Trail conditions were primo but I still had to take it easy on account of I was a bit tired from Tuesday and Wednesday. We started out super slow and chatted but then about half way in Bill started to pull ahead. One mile later I just let him go. He finished in 1:22 and looks like I got in under 1:26.
After I was NOT sore or beat down, the only limiter was fitness. I am excited about this.
Cycling (Commute) 24:49 [2] 5.82 mi (4:16 / mi) +351ft 4:02 / mi
(injured) shoes: Raleigh Mojave 8.0
Light messenger bag + feeling damn good after my morning run = I was not so super tired on the way in to work.
Stretching 20:00 [0]
weight:180lbs (injured)
I needed it but today was actually a tiny bit easier than two days ago.
Sauna 15:00 [0]
(injured)
Cycling 32:58 [2] 7.27 mi (4:32 / mi) +470ft 4:17 / mi
(injured) shoes: Raleigh Mojave 8.0
Wednesday Jun 12, 2013 #
Strengthening 30:00 [2]
slept:7.0 (injured) shoes: Sneakers
Running 1:02:45 [3] 7.84 mi (8:00 / mi) +183ft 7:50 / mi
ahr:140 max:169 weight:182lbs (injured) shoes: Brooks Launch-Yellow 12.5
My first back-to-back outdoor run since f'ing up my ankle; YES.
I started slow with the only goal being to put in the time after running kinda hard yesterday. The longer I went the beter I felt and I managed to pick up the pace some at the end. Starting out I was doing 8:00 ish and I finished doing 7:00. Barely. :)
Yesterday and today have really boosted my moral.
Tuesday Jun 11, 2013 #
Running 30:00 [3] 3.9 mi (7:42 / mi)
slept:6.0 weight:182lbs (injured) shoes: Brooks Launch-Yellow 12
10 min at 8:00, 10 min at 7:30, 10 min at 7:00
Felt okay but breathing is still a bit more labored than it used to be. It was good to get my legs turning over faster than I have been. Several months ago I did all my treadmill runs at 1%incline and it felt flat. Now it feels a bit like a climb. :(
Cycling (Commute) 24:57 [2] 5.82 mi (4:17 / mi) +376ft 4:02 / mi
(injured) shoes: Raleigh Mojave 8.0
Legs felt okay, not fresh or super tired, just okay. I view this as good as they have been pretty heavy lately.
Stretching 20:00 [0]
weight:183lbs (injured)
My GOD am I tight... but this helped just a little.
Sauna 20:00 [0]
(injured)
That felt nice.
Cycling (Commute) 36:24 [2] 7.25 mi (5:01 / mi) +469ft 4:44 / mi
(injured) shoes: Raleigh Mojave 8.0
I love spinning out a run, it seems to do me good.
Running 46:59 [4] 6.09 mi (7:43 / mi) +560ft 7:06 / mi
(injured) shoes: Brooks Launch-Yellow 12.5
Started out just a tad faster (maybe the same?) as last week but this time I did NOT die as soon as the climbing started. I did stop twice to catch my breath and to wait for this guy I was talking to but at the top I picked it up for the last mile. All in all a WAY better outing than last week. Practically a tempo run for at this stage in my fitness.
Monday Jun 10, 2013 #
Cycling (Commute) 25:57 [2] 5.87 mi (4:25 / mi) +379ft 4:10 / mi
slept:5.0 (injured) shoes: Raleigh Mojave 8.0
I woke up this morning after going to bed way too late and bagged the gym in favor of one more hour of sleep. Good call.
Strengthening 30:00 [3]
weight:182lbs (injured) shoes: Sneakers
I was pretty tired today.
Cycling (Commute) 26:13 [2] 5.97 mi (4:23 / mi) +441ft 4:06 / mi
(injured) shoes: Raleigh Mojave 8.0
Got in one effort to catch a guy on a road bike that had passed me twice. Otherwise easy peasy.
Sunday Jun 9, 2013 #
Running 3:08:04 [3] 15.23 mi (12:21 / mi) +4123ft 9:50 / mi
slept:6.0 (injured) shoes: Hoka Stinson Evo White 13
We started very mellow with the only goal to finish feeling good. At first the climbs were killing me but after throwing in a few short walks to catch my breath I got into a groove and ran up to the second summit which I hit in 1:39. From there I almost kept feeling better and better!
Todd had a little trouble on the descent so I had to slow down some but no big deal.
I went total nature boy and left the shirt in the car - it was a perfect day.
After finishing my legs and ankle felt better than any time I have done that loop. No doubt due to the pace. Another lesson (it's okay to start slow and/or go easy all day) learned!