Training Log Archive: itsmartinIn the 7 days ending Aug 24, 2013:
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Saturday Aug 24, 2013 #
Running 22:50:31 [4] 100.0 mi (13:42 / mi)
slept:6.0 shoes: Brooks Cascadia 8-Gray 12.5
I went in hoping for sub 26 hours and dreaming of getting close to 24. This totally blew me away. And now I know how much a 100 hurts. It's a lot.
Friday Aug 23, 2013 #
Walking 26:56 [1] 1.77 mi (15:11 / mi) +52ft 14:46 / mi
slept:7.0 shoes: Sneakers
The taper peaks today!
Thursday Aug 22, 2013 #
Cycling (Commute) 24:09 [2] 5.86 mi (4:07 / mi) +342ft 3:55 / mi
slept:7.0 shoes: Raleigh Mojave 8.0
I think I'm rounding up on my sleep hours. :( Last night was still a bit nervous. At least my legs feel rested.
Cycling (Commute) 39:49 [2] 9.31 mi (4:17 / mi) +474ft 4:05 / mi
shoes: Raleigh Mojave 8.0
Wednesday Aug 21, 2013 #
Note
slept:5.0
Strengthening 30:00 [2]
weight:178lbs shoes: Sneakers
ball leg lifts: zero, blew this off today
plank: 3 min, 2 min each side w/3 x 20 sec leg lifts each leg
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
push-ups: 20/17/14
wobble disk: 2 min each leg
Cutting out the first exercise made a noticeable difference in that I felt much better for everything else.
Stretching 15:00 [0]
shoes: Sneakers
It felt great! This is the third day in a row and each day is feeling better and better. There's probably a take-away hidden in there somewhere...
Cycling (Commute) 25:01 [2] 5.84 mi (4:17 / mi) +359ft 4:03 / mi
shoes: Raleigh Mojave 8.0
Legs still feel pretty good.
Cycling (Commute) 34:43 [2] 7.92 mi (4:23 / mi) +558ft 4:06 / mi
shoes: Raleigh Mojave 8.0
Massage 1:00:00 [0]
Awesome! This guy is very good and covered a lot of ground today. I really needed this.
Tuesday Aug 20, 2013 #
Strengthening 35:00 [2]
slept:6.0 weight:179lbs shoes: Sneakers
ball leg lifts: 60 each leg
plank: 3 min, 2 min each side w/3 x 20 sec leg lifts each leg
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
push-ups: 20/16/12
wobble disk: 2 min each leg
Stretching 15:00 [0]
shoes: Sneakers
Cycling (Commute) 24:38 [2] 5.83 mi (4:14 / mi) +350ft 4:00 / mi
shoes: Raleigh Mojave 8.0
Legs still feel pretty good.
Cycling (Commute) 33:12 [2] 7.15 mi (4:39 / mi) +532ft 4:20 / mi
ahr:80 max:95 shoes: Raleigh Mojave 8.0
Running 45:19 [4] 6.03 mi (7:31 / mi) +543ft 6:56 / mi
ahr:157 max:174 shoes: Brooks Launch-Yellow 12.5
I tried to keep up with the front group but they pulled away as soon as we got to the Arboretum and they finished three minutes ahead of me. Because of my early efforts I had to slow down a little for the hill but still managed a reasonable finish/last 1.5 miles.
Starting in the Arboretum I ran with Brian Morrison and we chatted about Cascade Crest. He wished me luck which was nice.
My legs felt pretty good.
Monday Aug 19, 2013 #
Strengthening 30:00 [2]
slept:7.0 weight:178lbs shoes: Sneakers
ball leg lifts: 60 each side
plank: 3 min, 2 min each side w/3 x 20 sec leg lifts each leg
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 30 each side
push-ups: 20/16/12
wobble disk: 2 min each leg
Stretching 15:00 [0]
shoes: Sneakers
Cycling (Commute) 23:55 [2] 5.83 mi (4:06 / mi) +355ft 3:53 / mi
shoes: Raleigh Mojave 8.0
My legs are feeling significantly better.
Cycling (Commute) 24:16 [2] 5.98 mi (4:03 / mi) +415ft 3:48 / mi
shoes: Raleigh Mojave 8.0
Legs still feel great!
Sunday Aug 18, 2013 #
Note
slept:6.0 (rest day)