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Training Log Archive: hkleaf

In the 7 days ending Jan 22, 2008:

activity

time

miles

Running

4:08:35

28.26

(8:48)

45.48

(5:28)

566

Cycling

1:45:00

38.81

(22.2/h)

62.46

(35.7/h)

Strength

1:28:00

Stretching

50:00

Soccer

27:00

Rowing

20:00

Total

8:58:35

67.07

107.94

566

[1-5]

8:08:35

averages - weight:57kg

2:20

0:00

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Tuesday Jan 22, 2008 #

Cycling (Stationary) 55:00 [2] 19.98 mi (21.8 mph)

Various levels, Random Hills, 513c.
At the new UAF, on the new Star Trac bikes. Not sure if I really like it so much, but I'll give it a couple more tries.

Stretching warm up/down 10:00 [0]

Monday Jan 21, 2008 #

Running (Track) 1:02:34 [2] 7.45 mi (8:24 / mi)
ahr:139 max:156 shoes: Asics Gel-DS Trainer 13

29F, Clear, near full moon - Track workout with JFT at Withrow. Ankle isn't ready for fast sprinting, so I just ran easy to pace Val.
2mi. warm up, 1200-1000-800 w/ 200 recovery each, 400m easy, then 800-600-400-200 w/ 200 recovery each, and 1mi. cool down.

Strength (Calisthenics) 10:00 [2]

Part of the Mammoth workout for core.

Sunday Jan 20, 2008 #

Note
weight:57.6kg (rest day)

For a second Sunday in a row I felt rather beat up. Still could've done a recovery run/x-training session, but 2F on the thermometer was enough to turn me into a slug for a day.

Saturday Jan 19, 2008 #

Event: Anza Borrego Desert O-Fest

Event: Georgia Navigator Cup

Running (Road) 1:17:58 [2] 9.72 mi (8:01 / mi) +240m 7:27 / mi
ahr:149 max:168 (injured) shoes: Brooks Glycerin 4

~20F, mostly sunny, occasional wind - Pig training group run from the Spot. Wind chill was supposed to be around 10F but it didn't feel that cold with the sun out. Mostly ran with Laurie and Jeff near the front. R-ankle was sore on the landings but as I warmed up the pain dissipated. I added 2mi at the end while running others in. Nice, mildy hilly run. A new route too.

Rowing (Ergometer) 20:00 [2]
ahr:133 max:144 weight:58.3kg

After brunch, I went over to check out the grand opening event of the new UAF in Florence. Nice facility, although I was disappointed at the size of the pool (small and shallow). It actually won't be opened for regular use until Monday, so I headed back to the old place to get my strength workout done. This is the warm-up for it.

Strength (Weights) 33:00 [3]

Hip Abduction: 3x20@50#
Hip Flexion: 3x20@70#
Hip Extension: 3x20@90#
Hip Adduction: 3x30@100# (both legs together)
Abs: 3x15@75#
Low Back Extension: 3x15 (using Roman Chair)
Leg Curl: 3x15@45#
Leg Extension: 3x15@52.5#
Skipped Leg Press and Calf Raises due to ankle.

Stretching warm up/down 10:00 [0]

Friday Jan 18, 2008 #

Cycling (Stationary) 50:00 [2] 18.83 mi (22.6 mph)
ahr:141 max:161 weight:56.2kg

Level 11, Hills, 518c.

Soccer (Indoor) 27:00 [4]
ahr:152 max:194 (injured) shoes: Adidas Absolion TRX FG David B

Last game of the session. Out of curiosity I wore my HR monitor during the match, and also timed my actual time spent on the field. The avg and max entered were recorded over the whole 44min match. My HR was above 60% of max 42min, above 70% for 27min, above 80% for 20min, and above 90% for 10min. I actually got to play ~24min. So it seems I've been logging the right amount of time and intensity for this.

As for the game, my team was able to control the time of possession and scored a 3-1 victory. I was hobbled by a sprained ankle in the 2nd half. I injured it while another guy and I both kicked the ball at the same time, and his stronger leg/foot won out.

C • Ouch! 4

Stretching warm up/down 10:00 [0]

Thursday Jan 17, 2008 #

Running (Mixed Road/Trail) 1:08:08 [2] 5.77 mi (11:48 / mi) +220m 10:33 / mi
ahr:137 max:168 weight:55.8kg shoes: Asics Gel-Trail Attack 3

Mid 30s, light drizzle - Easy night trail run at Ault Park with Heather and Sandi. A bit muddy and slippery on the slopes, plus quite a few downed trees across the trails, so the pace wasn't very fast. It was still fun and refreshing to be out all by ourselves. Spotted maybe 5 pairs of floating green eyes.

Strength (Free weights) 20:00 [2]

Ankles and core, plus a couple things for my shoulders and arms. Upped the extra weights on the one-legged balances to 33#.

Stretching warm up/down 10:00 [0]

Wednesday Jan 16, 2008 #

Running (Road) 39:55 [3] 5.32 mi (7:30 / mi) +106m 7:04 / mi
ahr:157 max:182 shoes: Nike Air Pegasus+ 2007

Mid 30s - Pig training group run from the Spot. Breaking in new shoes! A few icy spots on the sidewalks, but otherwise not terrible. Led out with the front group and stayed with them at tempo pace until 15min. Then dropped back and ran with the ~8min group the rest of the way. Added 4min @9:45 pace at the end while running in other folks.

Strength 25:00 [2]

Core - some of the Mammoth Workout.

Stretching warm up/down 10:00 [0]

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