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Training Log Archive: itsmartin

In the 7 days ending Aug 8, 2015:

activity # timemileskm+ft
  Running4 12:33:56 42.91(17:34) 69.05(10:55) 11411
  Cycling8 4:07:52 56.09(4:25) 90.28(2:45) 3370
  Strengthening2 1:30:00
  Total14 18:11:48 99.0 159.33 14781
  [1-5]14 17:54:13
averages - sleep:6.1 rhr:43 weight:178lbs

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Saturday Aug 8, 2015 #

4 AM

Note
rhr:41 slept:6.5

7 AM

Running 9:11:04 [2] 24.09 mi (22:53 / mi) +7742ft 17:32 / mi
shoes: Hoka Stinson Evo

Mount Hinman via La Bohn Gap

Jesus! This 'run' took for ever. There is a TON of scrambling and actual climbing but the views are OFF THE CHARTS. So worth it and I am so tired. But I did run out the last five miles and even picked up the pace. Nice.

NOTE - the first five and the last five are about the only miles you can really run!

Friday Aug 7, 2015 #

4 AM

Note
rhr:44 slept:6.0

10 AM

Cycling (Commute) 23:35 [1] 5.85 mi (4:02 / mi) +334ft 3:49 / mi
shoes: Raleigh Mojave 8.0

commute to work
1 PM

Running 1:04:06 [2] 6.68 mi (9:36 / mi) +557ft 8:54 / mi
weight:178lbs shoes: Brooks Glycerin 12 #1

Interlaken lunch run

Fun outing with Jon Robinson. 75 degrees, great company, good times.
5 PM

Cycling (Commute) 24:19 [1] 5.45 mi (4:28 / mi) +354ft 4:12 / mi
shoes: Raleigh Mojave 8.0

commute home

Thursday Aug 6, 2015 #

7 AM

Cycling (Commute) 23:46 [1] 5.86 mi (4:03 / mi) +379ft 3:49 / mi
shoes: Raleigh Mojave 8.0

commute to work
6 PM

Cycling (Commute) 25:19 [2] 6.1 mi (4:09 / mi) +404ft 3:54 / mi
shoes: Raleigh Mojave 8.0

commute home

Chased another cyclist heading up Lake WA Blvd. I felt great!

Wednesday Aug 5, 2015 #

4 AM

Note
rhr:43 slept:5.5

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + push-ups + ankle

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
8 AM

Cycling (Commute) 38:10 [1] 8.05 mi (4:44 / mi) +540ft 4:27 / mi
shoes: Raleigh Mojave 8.0

commute to work
3 PM

Cycling (Commute) 25:12 [1] 6.14 mi (4:06 / mi) +407ft 3:52 / mi
shoes: Raleigh Mojave 8.0

commute home

Tuesday Aug 4, 2015 #

4 AM

Note
rhr:45 slept:6.0

5 AM

Running (Stairs) 45:43 intensity: (13:12 @0) + (7:31 @1) + (10:46 @2) + (13:16 @3) + (58 @4) 2.02 mi (22:36 / mi) +2051ft 11:32 / mi
ahr:116 max:152 shoes: Brooks Transcend

Howe Street stairs

I thought I was moving a little faster than usual and I was right! Got my 13 flights done in _just_ 45 min. I usually keep going down until my watch says 45:00 and today I was running trying to squeeze in one more but I hit the top at 45:10. Oh well, this many flights usually takes me 47-48 minutes so bonus.
7 AM

Cycling (Commute) 24:12 [1] 5.88 mi (4:07 / mi) +355ft 3:54 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 1:03:19 [1] 12.75 mi (4:58 / mi) +597ft 4:45 / mi
shoes: Raleigh Mojave 8.0

commute home

Monday Aug 3, 2015 #

4 AM

Note
rhr:40 slept:6.5

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + push-ups + ankle

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

I have not done this routine in ages! And I can feel my back getting weaker. :(

Sunday Aug 2, 2015 #

8 AM

Running 1:33:03 intensity: (4:23 @0) + (9:27 @1) + (49:12 @2) + (30:01 @3) 10.11 mi (9:12 / mi) +1061ft 8:22 / mi
ahr:125 max:144 shoes: Brooks Cascadia 10 #2

Discovery Park

Ran with Francis. Felt slow to start but then better with every mile. Good stuff. And my HR numbers are accurate!

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