Training Log Archive: itsmartinIn the 7 days ending May 16, 2015:
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Saturday May 16, 2015 #
Running 1:15:01 [2] 8.63 mi (8:42 / mi) +880ft 7:56 / mi
ahr:134 max:181 shoes: Brooks Cascadia 10 #2
My actual max HR was 139 and otherwise I was solidly under my Maffetone goal of 135.
Friday May 15, 2015 #
Note
rhr:61 slept:6.0
Strengthening (Core) 45:00 [3]
weight:188lbs 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: 2 x 30 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: 16/12/10
wobble disk: 3 min each leg
Cycling (Commute) 34:09 [2] 7.08 mi (4:49 / mi) +509ft 4:31 / mi
shoes: Raleigh Mojave 8.0
Running 1:28:19 [2] 10.44 mi (8:28 / mi) +347ft 8:12 / mi
ahr:135 max:172 weight:185lbs shoes: Brooks Glycerin 12 #1
Ran the first two miles alone (8:00 pace), ran the next six with a couple of other UW guys (8:30 pace) and the last two alone again (7:30 pace).
My real max HR was 151 on a small hill about .5 miles from the finish. Otherwise I was well below 135.
It was a glorious day! Shirts off.
Cycling (Commute) 59:59 [2] 12.93 mi (4:38 / mi) +492ft 4:29 / mi
shoes: Raleigh Mojave 8.0
Thursday May 14, 2015 #
Note
rhr:54 slept:6.0
Cycling (Commute) 45:30 [2] 8.37 mi (5:26 / mi) +644ft 5:04 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 26:05 [2] 5.73 mi (4:33 / mi) +335ft 4:19 / mi
shoes: Raleigh Mojave 8.0
Wednesday May 13, 2015 #
Note
rhr:53 slept:6.5
Strengthening (Core) 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
roman chair leg lifts: 50
step squats: 2 x 40 each leg
push-ups: 20/16/12
wobble disk: 3 min each leg
Cycling (Commute) 41:13 [2] 8.8 mi (4:41 / mi) +445ft 4:28 / mi
shoes: Raleigh Mojave 8.0
Running 49:49 [1] 5.6 mi (8:54 / mi) +279ft 8:30 / mi
shoes: Brooks Cascadia 10 #1
This was a real recovery run, my legs are beat from yesterday. And they felt better when I finished, nice!
Cycling (Commute) 28:37 [2] 5.73 mi (5:00 / mi) +355ft 4:43 / mi
shoes: Raleigh Mojave 8.0
My legs felt better than this morning!
Tuesday May 12, 2015 #
Note
rhr:48 slept:7.0
Running (Stairs) 48:41 [3] 1.93 mi (25:14 / mi) +2268ft 11:57 / mi
ahr:126 max:194 shoes: Brooks Transcend
My max heart rate was actually 148.
Cycling (Commute) 26:25 [2] 6.15 mi (4:18 / mi) +341ft 4:05 / mi
shoes: Raleigh Mojave 8.0
Running 40:00 [2] 5.1 mi (7:51 / mi) +216ft 7:32 / mi
ahr:140 max:175 weight:185lbs shoes: Brooks Cascadia 10 #1
Not bad! My heart rate was between 134-140 (peaked at 142) _and_ my pace is picking up (7:50 average). Of course it was really flat today. Still, pretty psyched about that.
Note
weight:185lbs
Cycling (Commute) 37:58 [2] 7.33 mi (5:11 / mi) +504ft 4:52 / mi
shoes: Raleigh Mojave 8.0
Running 50:30 [2] 6.08 mi (8:19 / mi) +546ft 7:40 / mi
ahr:136 max:175 shoes: Brooks Cascadia 10 #2
Whew, I was tired for this run! And I could feel my hip just a little so this is too much work for me at this point. And I had to walk the dirt hill in Interlaken.
My real max HR was 141.
Monday May 11, 2015 #
Note
rhr:50 slept:7.0
Cycling (Commute) 25:17 [2] 6.15 mi (4:07 / mi) +431ft 3:51 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:02:41 [2] 11.11 mi (5:38 / mi) +859ft 5:15 / mi
shoes: Raleigh Mojave 8.0
Sunday May 10, 2015 #
Running 1:06:03 [2] 7.15 mi (9:14 / mi) +810ft 8:21 / mi
ahr:140 max:179 shoes: Brooks Cascadia 10 #2
One loop up above, one down below. After the usual initial heart rate monitor freak out I was around 135 and peaked at 155 at the top of the lighthouse climb. Awesome day, but I sure felt slow and tired. This is my first time running three days in a row in ages!