Training Log Archive: itsmartinIn the 7 days ending Aug 23, 2014:
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Saturday Aug 23, 2014 #
Running (Race) 1:31:12 [3] 10.78 mi (8:27 / mi) +2400ft 6:59 / mi
ahr:149 max:159 slept:4.0 shoes: Brooks PureGrit 2 12.5
Exceeded my expectations in terms of time but I was hoping I might win my age group. :( I started in the 2nd wave and some guy in the first wave (who I never saw) beat me by 30 seconds. Still, really excited about 2nd.
This is a GREAT course and we had perfect weather. I paced myself well for the climb, managed to pass a few folks right before the top and had a great descent passing lots more. At times I was flying! With about two miles to go I slowed a little and lost focus but picked it back up with about .5 miles to go.
At the finish I felt super with no body issues at all.
A TON of people hit the deck on this course. My eyes were glued to the trail and I never even tripped. But I also missed some epic views.
Thursday Aug 21, 2014 #
Note
rhr:50 slept:7.0 (rest day)
Wednesday Aug 20, 2014 #
Note
rhr:47 slept:5.0
Strengthening 45:00 [3]
weight:184lbs shoes: Sneakers
plank: 4 min, 2 min each side
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: 20/20/12
wobble disk: 3 min each leg
Cycling (Commute) 25:39 [2] 5.93 mi (4:20 / mi) +357ft 4:06 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 28:45 [2] 6.05 mi (4:45 / mi) +468ft 4:26 / mi
shoes: Raleigh Mojave 8.0
Legs are feeling heavy these days.
Running (Track) 1:33:33 [3] 9.2 mi (10:10 / mi) +241ft 9:55 / mi
ahr:89 max:160 shoes: Brooks Glycerin 11-Blue 12
Jogged to the track, did the workout, jogged home.
6 x 1000 m w/400 m jog between efforts
4:00
3:57
4:00
4:00
4:02
3:56
The goal was 6-8 efforts and interestingly everyone (including me) except one person did 6. Usually everyone tries to complete the entire workout. We had two people coming back from injury, a few newbies, I guess that's why.
My calf felt mostly okay. The weak link is my lungs.
Tuesday Aug 19, 2014 #
Note
rhr:50 slept:7.0
Cycling (Commute) 28:49 [2] 5.94 mi (4:51 / mi) +344ft 4:36 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 42:06 [2] 7.23 mi (5:49 / mi) +531ft 5:27 / mi
shoes: Raleigh Mojave 8.0
Running 47:22 [2] 6.1 mi (7:46 / mi) +644ft 7:03 / mi
ahr:146 max:157 shoes: Hoka Stinson Evo
Monday Aug 18, 2014 #
Note
rhr:47 slept:7.0
Strengthening 45:00 [3]
weight:185lbs shoes: Sneakers
plank: 4 min, 2 min each side
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: 20/20/12
wobble disk: 2 min each leg
Cycling (Commute) 48:09 [2] 8.08 mi (5:58 / mi) +524ft 5:37 / mi
shoes: Raleigh Mojave 8.0
Strengthening (Physical Therapy) 20:00 [3]
Cycling (Commute) 2:04:51 [3] 23.03 mi (5:25 / mi) +1229ft 5:10 / mi
shoes: Raleigh Mojave 8.0
Went exploring and rode some new roads and trails.
I took the official bike route from Green Lake to Ballard and it turns out I never go the official way. :) Then from Sodo I rode up S Holgate St to the bike path on Beacon Hill... OUCH. That is about as steep as I can handle on my single speed commuter even with clipless pedals.
I was dragging big time today but it was beautiful out. I ended up going harder than I should have on a 'rest' day. I blame the gorgeous weather.
Sunday Aug 17, 2014 #
Note
rhr:50 slept:6.0
Running 2:15:37 [2] 9.49 mi (14:17 / mi) +3288ft 10:45 / mi
ahr:118 max:145 shoes: Brooks PureGrit 2 12.5
Nice and mellow, just what I was looking for.