Training Log Archive: itsmartinIn the 7 days ending Jun 6, 2015:
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Saturday Jun 6, 2015 #
Note
rhr:45 slept:6.5
Running 3:45:32 [2] 15.97 mi (14:07 / mi) +4882ft 10:57 / mi
shoes: Brooks Cascadia 10 #2
Just what the doctor ordered! A lsight variation of last weekend's Alpine Lakes run. Ran with Aaron Ostrovsky, turns out we have a TON in common (skiing, cycling, running) so we talked non stop.
Friday Jun 5, 2015 #
Strengthening (Core) 40:00 [3]
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
one leg push-ups: 12/12/10
Cycling (Commute) 26:33 [2] 6.18 mi (4:18 / mi) +309ft 4:06 / mi
shoes: Raleigh Mojave 8.0
Running 59:18 [1] 6.76 mi (8:46 / mi) +440ft 8:16 / mi
ahr:125 max:174 weight:179lbs shoes: Brooks Glycerin 12 #1
Ran and chatted with three UW IT guys, good times. This was pretty much a recovery effort, my HR peaked at 138 once and I hit 136 once but mostly I was 125. I introduced everyone to the Phil Maffetone formula.
Cycling (Commute) 1:02:52 [1] 12.8 mi (4:55 / mi) +244ft 4:50 / mi
shoes: Raleigh Mojave 8.0
Took it super easy and went the flat way. Just sight seeing and enjoying the sun.
Thursday Jun 4, 2015 #
Cycling (Commute) 28:59 [2] 6.17 mi (4:42 / mi) +425ft 4:25 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 44:59 [1] 8.37 mi (5:23 / mi) +435ft 5:07 / mi
shoes: Raleigh Mojave 8.0
Wednesday Jun 3, 2015 #
Note
rhr:47 slept:6.25
Strengthening 45:00 [3]
shoes: Sneakers
one leg balance cable: (3 x 20) x 3 each leg - 20 lb.
one leg step squats: 3 x 40 each leg
one leg calf raisers: 3 x 12
one leg push-ups: 12/12/10
wobble disk: 3 min each leg
Cycling (Commute) 26:15 [2] 6.19 mi (4:15 / mi) +353ft 4:02 / mi
shoes: Raleigh Mojave 8.0
Running 1:14:02 [2] 8.76 mi (8:27 / mi) +251ft 8:14 / mi
ahr:125 max:172 weight:180lbs shoes: Brooks Cascadia 10 #1
Max HR was really 131 and mostly below 125.
I felt super sluggish and slow at the start so just took it easy and I warmed up nicely. Ran with Zephyr from UW IT today, great guy to talk to. It was a perfect running day, warm but not hot.
Cycling (Commute) 34:10 [1] 6.72 mi (5:05 / mi) +289ft 4:53 / mi
shoes: Raleigh Mojave 8.0
Tuesday Jun 2, 2015 #
Note
rhr:46 slept:6.0
Running (Stairs) 48:27 [3] 2.12 mi (22:50 / mi) +2243ft 11:25 / mi
ahr:117 max:205 shoes: Brooks Transcend
My max HR was really 155 (even that is suspect) and more likely 135. I felt like I was hauling but only got in the same number of flights in the same amount of time as usual. :|
Cycling (Commute) 25:36 [2] 5.97 mi (4:17 / mi) +352ft 4:04 / mi
shoes: Raleigh Mojave 8.0
Running 38:14 [3] 5.08 mi (7:32 / mi) +211ft 7:15 / mi
ahr:129 max:142 weight:181lbs shoes: Brooks Glycerin 12 #1
My heart rate numbers are accurate! This was a mini progression run, my first conscious attempt at speed since my injuries. I started at around 8:10 and finished at just under 7:00 into a headwind.
My legs felt okay but boy was I breathing hard.
Cycling (Commute) 39:42 [2] 7.35 mi (5:24 / mi) +506ft 5:04 / mi
shoes: Raleigh Mojave 8.0
Running 50:44 [2] 5.94 mi (8:32 / mi) +563ft 7:50 / mi
ahr:126 max:164 shoes: Brooks Cascadia 10 #2
Holy crap was I tired. My actual max HR was 134 at the top of the INterlaken trail climb. This was a group run but I ran alone - the entire time. Three groups passed me and ran away from me, there was nothing I could do. And I didn't want to. Maybe two women finished behind me, and they were new to the route...
Not sure how but I managed 8:30 average pace. It felt like 10:00.
Monday Jun 1, 2015 #
Note
rhr:42 slept:7.0
Strengthening (Core) 45:00 [3]
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
one leg push-ups: 12/12/10
wobble disk: 3 min each leg
Cycling (Commute) 26:15 [2] 5.91 mi (4:26 / mi) +416ft 4:10 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 37:52 [2] 7.54 mi (5:01 / mi) +497ft 4:44 / mi
shoes: Raleigh Mojave 8.0
Sunday May 31, 2015 #
Note
slept:6.5
Running 3:45:08 [2] 16.35 mi (13:46 / mi) +4351ft 11:00 / mi
ahr:118 max:195 shoes: Brooks Cascadia 10 #2
My actual max HR was 142 and most of the time I was under 130.
Fucking excellent day! Ran from the Pratt Lake trailhead and did the entire loop with Ben Leudke, Steven Kent and Uli/Trisha Steidl. The pace was mellow and we talked the whole time. Running pain free is a big, huge treat.
Cycling 47:42 [1] 7.47 mi (6:23 / mi) +100ft 6:18 / mi
shoes: Raleigh Mojave 8.0