Training Log Archive: itsmartinIn the 7 days ending Nov 1, 2014:
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Saturday Nov 1, 2014 #
Note
rhr:42 slept:7.5
Strengthening 35:00 [3]
weight:185lbs shoes: Sneakers
plank: 4 min, 2 min each side
back extensions: 3 x 20 each leg
roman chair knee lifts: 50
cable twisters: 2 x 20 each leg
incline twisters: 100 - 12 lb.
push-ups: 20/14
Strengthening (Yoga) 1:30:00 [3]
Friday Oct 31, 2014 #
Note
rhr:50 slept:7.0
Walking (Commute) 19:50 [1] 1.1 mi (18:02 / mi)
shoes: Sneakers
Walking (Commute) 20:24 [1] 1.17 mi (17:26 / mi) +53ft 16:43 / mi
shoes: Sneakers
Thursday Oct 30, 2014 #
Note
rhr:48 slept:7.5
Cycling (Trainer) 27:54 [3] 7.8 mi (3:35 / mi)
weight:186lbs shoes: Expresso exercise bicycle
Strengthening (Yoga) 1:00:00 [3]
Walking (Commute) 21:02 [1] 1.18 mi (17:48 / mi) +53ft 17:05 / mi
shoes: Brooks Transcend
Wednesday Oct 29, 2014 #
Note
rhr:50 slept:7.0
Strengthening 45:00 [3]
weight:185lbs shoes: Sneakers
on the ball leg lifts: 3 x 60
twisters: 50 each side - 15 lb.
leg extensions: 80/20
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: 20/14/10
wobble disk: 3 min each leg
Walking (Commute) 19:14 [1] 1.17 mi (16:25 / mi) +66ft 15:35 / mi
shoes: Sneakers
Tuesday Oct 28, 2014 #
Note
rhr:44 slept:8.0
Walking (Commute) 22:00 [1] 1.2 mi (18:20 / mi)
shoes: Sneakers
Cycling (Trainer) 25:38 [3] 7.4 mi (3:28 / mi)
weight:187lbs shoes: Expresso exercise bicycle
Felt good to be back amazingly! Kept it moderate.
Strengthening (Yoga) 1:00:00 [3]
Ass kicker, but it already felt better than the weekend. My body needs this.
Walking (Commute) 19:01 [1] 1.16 mi (16:24 / mi) +53ft 15:43 / mi
ahr:128 max:154 shoes: Sneakers
No idea how I recorded any heart rate data... I was not wearing the strap.
Monday Oct 27, 2014 #
Note
rhr:45 slept:7.0
Strengthening 45 [3]
weight:185lbs shoes: Sneakers
on the ball leg lifts: 3 x 60
twisters: 50 each side - 15 lb.
leg extensions: 90/10
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: 20/16/12
wobble disk: 3 min each leg
Walking (Commute) 20:30 [1] 1.24 mi (16:35 / mi) +105ft 15:21 / mi
shoes: Brooks Transcend
Sunday Oct 26, 2014 #
Running race 3:04:35 [4] 20.0 mi (9:14 / mi) +3690ft 7:51 / mi
ahr:149 max:160 slept:6.0 shoes: Brooks PureGrit 3 #1
1st place overall
Man, had to work for this one. At about mile 9/Hwy 900 three of us were all together but the other two started to gap me immediately on the climb. I kept up my pace and caught one about 1.5 miles later and I guess I was descending well because I caught the leader two miles later on the last longish downhill. He caught me again at the top of De Leo Wall and so I had to push the pace on the flats back to Red Town. Ouch!
At the bottom of the last climb I had at least a one minute gap on him and only won by 45 seconds.
I was pretty out of breath at the finish but so psyched. I have never looked back over my shoulder that much on a run, ever.
The time was a PR by one minute too. And now my left hip is fucked and I will need to take about two weeks off. It was worth it. :)