Training Log Archive: itsmartinIn the 7 days ending Jul 19, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||
Saturday Jul 19, 2014 #
Note
rhr:47 slept:7.0
Running 1:27:07 [2] 9.16 mi (9:30 / mi) +1718ft 8:04 / mi
ahr:142 max:160 (injured) shoes: Brooks Cascadia 9-Red 12.5
Finally... No calf discomfort and I had a great time. So good that I picked up the pace just a hair in the last 1.5 miles.
I got to Clay Pit Rd in 40 min and 20-minute tree in 1:09.
Hiking 3:04:09 [2] 7.49 mi (24:35 / mi) +1185ft 21:22 / mi
(injured) shoes: Brooks Cascadia 9-Red 12.5
We hauled gravel in wheelbarrows.
Cycling 2:29:54 [3] 40.84 mi (3:40 / mi) +2245ft 3:29 / mi
ahr:117 max:160 (injured) shoes: Kona Paddy Wagon
I almost had to climb off on two of these hills... so steep!
Friday Jul 18, 2014 #
Note
rhr:45 slept:6.0
Strengthening 45:00 [3]
weight:186lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/14/8
wobble disk: 2 min each leg
Yikes, I really died doing push-ups today. Feeling kind of lazy. Oh yeah, and my weight is back up over 185. Scary.
Walking (Commute) 19:18 [1] 1.18 mi (16:21 / mi) +105ft 15:05 / mi
(injured) shoes: Brooks Transcend
Thursday Jul 17, 2014 #
Note
rhr:46 slept:7.0
Cycling (Commute) 45:04 [2] 8.25 mi (5:28 / mi) +551ft 5:08 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Physical Therapy) 30 [3]
(injured)
On the upside, Neal Goldberg gave me the green light to actually run stairs now instead of just walking them fast and to keep jumping rope. Guess I need to buy one...
Cycling (Commute) 1:19:41 [3] 16.92 mi (4:42 / mi) +812ft 4:30 / mi
(injured) shoes: Raleigh Mojave 8.0
I only air my tires up about every three weeks on this bike as they can lose quite a bit of pressure and still function fine. Well today I noticed I let them go too long... I was getting squirly on corners and the bike was bobbing every time I got out of the saddle. It was also S L O W on the flats when I tried to go fast. Oh well, resistance training for sure. :)
Wednesday Jul 16, 2014 #
Note
rhr:49 slept:7.0
Strengthening 45:00 [3]
weight:183lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/18/8
wobble disk: 2 min each leg
Cycling (Commute) 26:34 [2] 5.95 mi (4:28 / mi) +344ft 4:14 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 28:30 [2] 6.12 mi (4:39 / mi) +441ft 4:22 / mi
(injured) shoes: Raleigh Mojave 8.0
Tuesday Jul 15, 2014 #
Note
rhr:47 slept:7.0
Running (Stairs) 1:01:11 [3] 3.23 mi (18:57 / mi) +2677ft 10:37 / mi
ahr:130 max:165 (injured) shoes: Brooks Transcend
I could feel my calf but it slowly got better/less uncomfortable throughout the workout. I'm still walking all these and no real running.
Cycling (Commute) 26:46 [2] 5.92 mi (4:31 / mi) +346ft 4:17 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 43:18 [2] 7.3 mi (5:56 / mi) +463ft 5:36 / mi
(injured) shoes: Raleigh Mojave 8.0
Running 49:28 [2] 6.09 mi (8:07 / mi) +591ft 7:26 / mi
(injured) shoes: Brooks Glycerin 11-Blue 12
First time back in six weeks. My calf wasn't awesome but it held up. I felt tight at first and then loosened up a bit but at five miles I felt like it started getting worse. At the finish I walked and stretched a bunch and I think I dodged a bullet going this far today.
Monday Jul 14, 2014 #
Note
rhr:48 slept:7.5 weight:183lbs
Walking (Commute) 47:12 [1] 3.11 mi (15:11 / mi) +103ft 14:43 / mi
(injured) shoes: Brooks Transcend
This morning I just didn't feel like riding my bike to work so I didn't. On the way home I took the bus half way to an appointment and then walked from there. Awesome afternoon.
So much for my calf healing up! This morning it did not feel so hot and I could tell it had gotten a bit worse since this weekend. I guess my runs Saturday set me back a little.
Sunday Jul 13, 2014 #
Cycling 2:32:30 [2] 44.83 mi (3:24 / mi) +1710ft 3:17 / mi
ahr:126 max:151 (injured) shoes: Kona Paddy Wagon
Went for a ride with my neighbor Don Norbury. It was really fun to hit these roads, the pavement is premium and very few cars.
Don did great! He's super fit, just not used to riding with other people so instead of drafting he was always 10-20 feet behind me. He's hopping to complete his first century this year, I'm sure he'll do just fine.