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Training Log Archive: itsmartin

In the 7 days ending Dec 14, 2013:

activity # timemileskm+ft
  Running3 3:07:05 7.95(23:32) 12.8(14:37) 7179
  Strengthening3 2:15:00
  Walking5 2:12:27 7.79(17:00) 12.54(10:34) 793
  Cycling2 39:58 12.52(3:12) 20.15(1:59)
  Total13 8:14:30 28.26 45.49 7972
averages - sleep:5.8 weight:182.4lbs

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Saturday Dec 14, 2013 #

3 PM

Running (Stairs) 1:00:48 [3] 2.74 mi (22:13 / mi) +2484ft 11:57 / mi
ahr:138 max:195 slept:6.0 weight:181lbs (injured) shoes: Brooks Glycerin 11-Blue 12

Howe Street stairs

My knee held up so I kept going, 17 flights in the books. Just 'power hiking' but still, happy with this effort.

Friday Dec 13, 2013 #

5 AM

Strengthening 45:00 [2]
slept:6.0 weight:182lbs (injured) shoes: Sneakers

core + push-ups + ankle

plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 60 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 25
push-ups: 14/14/14
wobble disk: 2 min each leg
1 PM

Cycling 21:53 [3] 7.22 mi (3:02 / mi)
ahr:138 max:170 weight:183lbs (injured) shoes: Expresso exercise bicycle

Expresso exercise bike
5 PM

Walking (Commute) 18:40 [1] 1.15 mi (16:18 / mi) +53ft 15:37 / mi
(injured) shoes: Sneakers

walk home from bus stop

Thursday Dec 12, 2013 #

5 AM

Strengthening (Weights) 45:00 [3]
slept:6.0 weight:183lbs (injured) shoes: Sneakers

leg weights + ankle

barbell lunges: 3 x 15 each leg - 75 lb.
incline press: 3 x 15 - 180 lb.
donkey kick: 15 each leg - 70 lb, 2 x 15 each leg 90 lb.
leg extensions: 3 x 15 - 155 lb.
leg curls: 3 x 15 - 165 lb.
calk raisers: 3 x 15 each leg
wobble disk: 2 min each leg
9 PM

Walking (Commute) 18:51 [1] 1.17 mi (16:07 / mi) +91ft 15:00 / mi
(injured) shoes: Sneakers

walk home from bus stop

Wednesday Dec 11, 2013 #

5 AM

Strengthening 45:00 [2]
(injured) shoes: Sneakers

core + push-ups + ankle

plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
fire hydrants: 60 each side
side leg lifts: 60 each side
clam knee lifts: 60 each side
roman chair leg lifts: 25
push-ups: 14/14/12
wobble disk: 2 min each leg
8 AM

Walking (Commute) 56:21 [1] 3.12 mi (18:04 / mi) +503ft 15:40 / mi
(injured) shoes: Sneakers

walk to knee doctor
5 PM

Walking (Commute) 18:35 [1] 1.18 mi (15:47 / mi) +49ft 15:12 / mi
(injured) shoes: Sneakers

walk home from bus stop

Tuesday Dec 10, 2013 #

5 AM

Running (Stairs) 1:05:09 [4] 2.65 mi (24:37 / mi) +2198ft 13:47 / mi
ahr:135 max:179 slept:5.0 weight:183lbs (injured) shoes: Brooks Glycerin 11-Blue 12

Howe Street stairs

Slept like crap but felt the best ever (this winter) on the stairs! I was rested, my left knee hardly complained at all and except for almost asphyxiating after the last runner it was a super workout.

I got some new shoes last night so took them out for a test drive. I wanted something kinda meat-and-potatoes/durable/not so light and I think that's what I got. They are comfy and they worked.
12 PM

Cycling 18:05 [2] 5.3 mi (3:25 / mi)
ahr:127 max:143 (injured)

Expresso exercise bike

I was hoping for two short sessions but had to quit after one, my knee got sore.
4 PM

Walking (Commute) 20:00 [1] 1.18 mi (16:57 / mi) +97ft 15:43 / mi
(injured) shoes: Sneakers

walk home from bus stop

Sunday Dec 8, 2013 #

10 AM

Running (Stairs) 1:01:08 [3] 2.57 mi (23:47 / mi) +2497ft 12:23 / mi
ahr:136 max:161 (injured) shoes: Brooks Launch-Yellow 12.5

Howe Street stairs

My left knee got a touch sore about 40 minutes in but it was not so bad so I carried on and it held up!

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