Training Log Archive: kweinmannIn the 30 days ending Sep 30, 2018:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||
Sunday Sep 30, 2018 #
Running 36:30 [3] 4.34 mi (8:25 / mi)
Hip was not feeling great for the second half of this run...hopefully having an easier week this coming week will help a bit. Nice day though!
Cross Training 20:00 [3]
Kettelbells are actually the best for getting a nice, quick, full body workout!
Core 12:00 [3]
Saturday Sep 29, 2018 #
Running long 1:27:15 [3] 10.78 mi (8:06 / mi)
This cooler weather is great for running but I'm also terrible at knowing how fast I'm running...left hip started hurting about halfway through but was still very runnable. Pretty flat run with a few bigish hills. There was some 5k going on in south side - I was running the wrong direction and didn't have a race number but still got a few cheers. Now off to enjoy a weekend of some nice fall weather!
Thursday Sep 27, 2018 #
Strength 35:00 [3]
Running 55:26 7.0 mi (7:55 / mi)
Progressive run on the treadmill today. I took some ibuprofin before and my hip felt fine. Gotta love the mph paces on the treadmill instead of normal running minutes per mile.
1 mile warm up (8:57)
5 mile progressive run (8:00, 7:43, 7:30, 7:13, 6:58)
1 mile cool down (8:57)
1 mile warm up (8:57)
5 mile progressive run (8:00, 7:43, 7:30, 7:13, 6:58)
1 mile cool down (8:57)
Wednesday Sep 26, 2018 #
Running 45:00 [3] 5.35 mi (8:25 / mi)
Left hip is hurting a bit after the intervals yesterday...not too bad while running though
Tuesday Sep 25, 2018 #
Strength 45:00 [3]
Running intervals 56:20 7.16 mi (7:52 / mi)
Hard interval workout today, mostly because of the shorter rest today.
2X800m with 2 min rest after
4X400m with 1 min rest after
full recovery
2X(4X1min 200's) with full rest between sets
3:09.5
3:06.5
91
92
91.5
92.5
all 200's were 43-45s
2X800m with 2 min rest after
4X400m with 1 min rest after
full recovery
2X(4X1min 200's) with full rest between sets
3:09.5
3:06.5
91
92
91.5
92.5
all 200's were 43-45s
Monday Sep 24, 2018 #
Running 56:00 [3] 6.93 mi (8:05 / mi)
It was raining, and very hard to get motivated to go running, but I made myself go (it's just going to get worse in a few months when winter comes so I gotta start working up to it now). Actually felt really good - legs were fresh, so I went a bit faster than I probably should since I'm doing a hard workout tomorrow. I don't know if it's the weather cooling off, or that I'm actually getting faster, but I've been feeling really good these past few days - hopefully it lasts!
Sunday Sep 23, 2018 #
Running 25:12 [3] 3.08 mi (8:11 / mi)
An easy run ending at the gym to finish out my miles for the week...haven't run that short in awhile!
Cross Training 22:00 [3]
Kettlebell interval workout - this was pretty good! A nice short, somewhat intense workout, with some strength work. Always good to mix it up a bit!
Saturday Sep 22, 2018 #
Running long 1:32:38 [3] 11.3 mi (8:12 / mi)
Ended up being a little longer than I intended because I got lost in Highland Park (which I didn't even know was possible) on some trails I didn't even know existed. Eventually ended up coming out on Washington Boulevard and was able to get home from there. This was actually a really good run though - great weather, legs weren't tired, and I definitely felt like I could have kept going at the end. Surprising after how tired I've felt this week, but I guess taking yesterday off worked its magic.
Thursday Sep 20, 2018 #
Strength 45:00 [3]
Running 55:00 [3] 6.36 mi (8:39 / mi)
Another hot day for a hard workout - why isn't fall here yet? Hills today, so I did 4X a ~1 mile loop with a big hill at the beginning and a smaller hill at the end. My legs were still tired, but I still feel like I got a good workout out of it.
Wednesday Sep 19, 2018 #
Running 48:23 [3] 5.53 mi (8:45 / mi)
Legs were very tired today. Found a fun new trail in Frick Park though - definitely meant for mountain biking but fun to run on too!
Tuesday Sep 18, 2018 #
Running intervals 1:01:50 7.25 mi (8:32 / mi)
Interval workout, this one was tough. My legs were tired to begin with, and it was hot, so I was ready to quit about halfway through the first 800. Somehow stuck it out, and was just as fast on the second set.
2X (800m fast, 200m jog, 600m fast, 200m jog, 400m fast, 200m jog, 200m fast)
3:12-2:26-97-46
3:12.5-2:24.6-96-44
2X (800m fast, 200m jog, 600m fast, 200m jog, 400m fast, 200m jog, 200m fast)
3:12-2:26-97-46
3:12.5-2:24.6-96-44
Strength 45:00 [3]
Monday Sep 17, 2018 #
Running 52:33 [3] 6.3 mi (8:20 / mi)
Sunday Sep 16, 2018 #
Orienteering 1:12:07 [3] 6.6 km (10:56 / km) +295m 8:56 / km
Frick park meet! Which I love because it's so close! Very hilly course, but the cleanest race I've run in awhile. A few minor mistakes, but nothing bad.
Saturday Sep 15, 2018 #
Running long 1:32:15 [3] 11.08 mi (8:20 / mi)
It was a little hot, but not too bad of a long run. Was definitely hurting the last mile or so, and the big hill around mile 8 definitely did not help the finish. However, a solid end to a good week of training!
Thursday Sep 13, 2018 #
Strength 45:00 [3]
Running tempo 1:00:00 7.41 mi (8:06 / mi)
Successfully completed a tempo run on the treadmill! Thanks in large part to some college football on the tv distracting me from the monotony (go wake forest?). 15 minute warm up, then 3x10 min tempo (7:18 pace) with 2 minutes recovery jog between each. Finished with an 11 minute cool down to round it out to an hour.
Wednesday Sep 12, 2018 #
Running 45:55 [3] 5.45 mi (8:26 / mi)
Legs were very tired today, hopefully they are recovered by tomorrow.
Tuesday Sep 11, 2018 #
Strength 45:00 [3]
Running intervals 52:30 [3] 6.41 mi (8:11 / mi)
Warm up and cool down plus 5X800m with full recovery. Solid intervals today - I felt better than expected.
3:09.5
3:10
3:08.5
3:09
3:06.5
3:09.5
3:10
3:08.5
3:09
3:06.5
Monday Sep 10, 2018 #
Running 54:18 [3] 6.68 mi (8:08 / mi)
It was supposed to be a recovery run...and I'm going to feel the fact that it wasn't tomorrow.
Sunday Sep 9, 2018 #
Orienteering 1:39:30 [3] 6.5 km (15:18 / km) +255m 12:48 / km
Orienteering in a rainstorm today, so that definitely added to the challenge. I had to cross a 'creek' a couple of times that came up to mid-thigh so it was a bit of an adventure. I was actually doing pretty good until controls 10 and 11...I had a really hard time reading the hillside vegetation and basically just stumbled upon both of them (after a lot of wandering around). Still, I feel accomplished just to have finished in that weather...
Saturday Sep 8, 2018 #
Running long 1:24:55 [3] 10.23 mi (8:18 / mi)
Long run in the rain...what fun!
Friday Sep 7, 2018 #
Running 48:35 [3] 5.87 mi (8:17 / mi)
A bit fast for a recovery run seeing as my only slow mile was up a giant hill (also not good for recovery). Hopefully I'll feel ok on my long run tomorrow.
Thursday Sep 6, 2018 #
Strength 45:00 [3]
Running intervals 1:00:00 [3] 6.79 mi (8:50 / mi)
Warm up at cool down plus 3 sets of 3X400m with 200m jogging recovery. Full recovery between sets.
95-92-93
91.5-92-93
91.5-91-91
95-92-93
91.5-92-93
91.5-91-91
Tuesday Sep 4, 2018 #
Running 52:00 [3] 6.13 mi (8:29 / mi)
Strength 45:00 [3]
Monday Sep 3, 2018 #
Running 41:37 [3] 5.0 mi (8:19 / mi)
Sunday Sep 2, 2018 #
Running long 1:25:40 [3] 10.26 mi (8:21 / mi)
Saturday Sep 1, 2018 #
Elliptical 1:00:00 [3]