Training Log Archive: itsmartinIn the 7 days ending Jul 18, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Jul 18, 2015 #
Running race 1:04:35 9.0 mi (7:11 / mi) +416ft 6:53 / mi
ahr:133 max:144 shoes: Brooks Launch 2
Ran in the middle of the night and had to chase this blinking red light for FIVE miles before I caught and passed it. Super good carrot to work for but also super hard. Big rolling hills, I couldn't make up any time on the climbs but gained on all the descents. A real, honest effort for me.
Really pumped about averaging 7:10 for this length of a run and with these bigger hills (even though they were not steep).
Running race 40:14 [3] 5.63 mi (7:09 / mi) +396ft 6:42 / mi
shoes: Brooks Launch 2
Didn't even see anyone until I was three miles in, running alone is the hardest part as I obviously use other runners for motivation. Luckily I passed some toward the end.
Right at the start the course went up a f'ing wall that lasted about .5 miles! I took it super easy which paid off big time as I was able to speed up again and finish strong.
Averaged 7:08 which was great considering the initial hill.
Running race 34:12 [3] 4.76 mi (7:11 / mi) +367ft 6:42 / mi
shoes: Brooks Launch 2
Starting out was tough, and then I hit a big hill which started mellow but then was steep for at least .5 miles. Recovered some in the middle but misjudged the final hill and ran out of steam before the summit. But I was not pushing quite as hard then as our place was secured and there was no one behind me.
I averaged 7:11 which was again better than I expected considering the hills and the fact that I was feeling the cumulative effort big time.
I feel like I crammed a years worth of tempo runs into one weekend!
Friday Jul 17, 2015 #
Running race 21:48 [3] 3.18 mi (6:51 / mi) +11ft 6:50 / mi
shoes: Brooks Launch 2
Flat and a wicked tailwind! I tried to hold back knowing moire was coming but still averaged 6:52.
Running race 27:54 [3] 4.2 mi (6:39 / mi) +12ft 6:38 / mi
shoes: Brooks Launch 2
Didn't hold back much this time and averaged 6:38, had a tailwind again. I am feeling great and these shoes are almost like cheating!
Running race 13:28 1.95 mi (6:54 / mi) +252ft 6:09 / mi
ahr:142 max:151 shoes: Brooks Launch 2
Didn't hold back at all but was surprised when I turned a corner one block from the start and it was a massive hill! :( I adjusted my pace accordingly and except for two small descents this all climbing. Still super excited about averaging 6:52 on a leg that was mostly climbing.
Had a case of 'track hack' after this leg, have not experienced that in years!
Thursday Jul 16, 2015 #
Note
rhr:51 slept:6.5
Strengthening (Core) 45:00 [3]
shoes: Sneakers
one leg cable balance stuff
single leg step squats
donkey kick
one leg push-ups: 12/12
wobble disk: 3 min each leg
Cycling (Commute) 43:13 [1] 7.93 mi (5:27 / mi) +592ft 5:05 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 16:53 [1] 3.55 mi (4:46 / mi) +229ft 4:29 / mi
shoes: Raleigh Mojave 8.0
Wednesday Jul 15, 2015 #
Note
rhr:43 slept:6.0
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: 12/10/10
wobble disk: 3 min each leg
Cycling (Commute) 26:53 [1] 5.86 mi (4:35 / mi) +376ft 4:20 / mi
shoes: Raleigh Mojave 8.0
Running 51:24 [1] 5.69 mi (9:02 / mi) +350ft 8:32 / mi
shoes: Brooks Glycerin 12 #1
Nice recovery run with Zephyr. I was dragging ass at the start but felt much better two miles in. It's hot again in Seattle! 80 degrees.
Cycling 51:22 [1] 10.4 mi (4:56 / mi) +527ft 4:43 / mi
shoes: Raleigh Mojave 8.0
Tuesday Jul 14, 2015 #
Note
rhr:41 slept:7.5
Cycling (Commute) 25:52 [1] 5.86 mi (4:25 / mi) +359ft 4:10 / mi
shoes: Raleigh Mojave 8.0
Running 35:43 [3] 5.08 mi (7:02 / mi) +212ft 6:46 / mi
weight:176lbs shoes: Brooks Launch 2
Nice! My first tempo effort in quite a while and it all came together. I wore my new shoes for first time, I was fresh and my pace has increased quite a bit since my last tempo effort. Super happy. The route was essentially flat but still. My splits were:
7:16
7:07
7:05
6:25
6:26
Man I like these shoes!
Cycling (Commute) 36:45 [1] 7.35 mi (5:00 / mi) +559ft 4:40 / mi
shoes: Raleigh Mojave 8.0
Running 46:27 [3] 6.0 mi (7:44 / mi) +558ft 7:07 / mi
shoes: Brooks Launch 2
Had one of my best ever outings here! Started at a pace that felt mellow (but was actually not that slow) and finished strong on the hill and on the last mile. These shoes are magic. :)
Monday Jul 13, 2015 #
Note
slept:8.0
Cycling (Commute) 32:03 [1] 6.81 mi (4:42 / mi) +517ft 4:23 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:17:26 [2] 17.01 mi (4:33 / mi) +944ft 4:19 / mi
shoes: Raleigh Mojave 8.0
Took the long way up through Discovery Park and around Magnolia.
Cycling 1:12:06 [1] 18.64 mi (3:52 / mi) +974ft 3:41 / mi
shoes: Ti Cycles Hyak
Lap around Mercer Island.
Sunday Jul 12, 2015 #
Note
slept:8.0