Training Log Archive: FrankTheTankIn the 14 days ending Jun 20, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Jun 20, 2011 #
5 PM
Road Running 47:22 [3] 6.5 mi (7:17 / mi)
Two laps after work. Two times up radio hill. Still recovering from the flu bug this weekend.
Friday Jun 17, 2011 #
7 AM
Road Running 59:01 [4] 8.0 mi (7:23 / mi)
Long Wally-World loop from home. Legs felt better today.
Thursday Jun 16, 2011 #
5 PM
Road Running (Trail) 36:23 [3] 4.5 mi (8:05 / mi)
shoes: NB 740
Run on the trails at Newberry Heritage Park. It's been a while since I've made it out there and they have made some nice improvements. Great trail kiosks with trail maps, great signage out on the trails and of course great single-track with not another soul in sight (lots of bees though).
Wednesday Jun 15, 2011 #
5 PM
Road Running hills 49:26 [4] 6.0 mi (8:14 / mi)
shoes: NB 740
Six times up Radio Hill on the figure 8 laps. Legs were really tired today, but I stuck it out. Lap Splits: 8:44 (includes warmup), 7:32, 7:45, 7:52, 7:52, 7:32, and ~2min cooldown. This lap is about 250ft of vertical so the total is ~1500ft gain. PS I think I need to take it easier on my recovery days to give my legs more of a rest.
Tuesday Jun 14, 2011 #
5 PM
Road Running 24:06 [3] 3.4 mi (7:05 / mi)
One Laperoo after work. Once up radio hill.
Monday Jun 13, 2011 #
5 PM
Road Running 54:38 [3] 8.0 mi (6:50 / mi)
shoes: NB 740
New loop from work today. It was a pretty good route. Two months until race time.
Sunday Jun 12, 2011 #
12 PM
Road Running 46:08 [3] 6.2 mi (7:26 / mi)
Loop run from home. 2nd run in my new shoes and got blisters on my arches. Nice day for a run though.
Saturday Jun 11, 2011 #
10 AM
Biking (MTB) 2:20:00 [3] 20.0 mi (7:00 / mi)
Pre-ride of TRIOBA bike course to make sure all bags were in place. Did not ride super hard due to some mechanical problems. Ended up breaking my chain with about 4mi to go, so I really took it easy on the drivetrain after that. Nice course.
Friday Jun 10, 2011 #
4 PM
Road Running 27:43 [3] 4.0 mi (6:56 / mi)
Run from home.
8 PM
Biking (MTB) 2:00:00 [2] 10.0 mi (12:00 / mi)
Ride with JVG and G-dogg, helping set out some bags for the race.
Thursday Jun 9, 2011 #
4 PM
Road Running 45:39 [3] 6.0 mi (7:37 / mi)
shoes: NB 740
Two laps after work. One time up radio hill. I used the trail today and the nettles weren't that bad. Felt a little tired today.
Wednesday Jun 8, 2011 #
4 PM
Road Running 48:01 [3] 6.5 mi (7:23 / mi)
shoes: NB 740
Two laps around base after work. Two times up radio hill. Also did 20x stepups each leg and 10x box jumps after the run. Muggy out today, but I felt pretty good running.
Tuesday Jun 7, 2011 #
5 PM
Road Running (Hills) 48:03 [4] 6.0 mi (8:01 / mi)
shoes: NB 740
Figure 8 hill loops on Radio Hill after work. Ended up doing 6 laps with ~200ft gain/loss per lap. Splits were: 8:50 (includes warmup), 7:21, 7:19, 7:21, 7:34, 7:28, 2:07 (cooldown). Good workout.