Training Log Archive: emilyrIn the 31 days ending Jan 31, 2012:
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Sunday Jan 29, 2012 #
Running intervals 45:01 7.64 km (5:54 / km)
ahr:169 max:191 weight:56.1kg shoes: Asics Gel-DS Trainer 15
6.0 warm up (10 minutes)
2 x 7.4 (zone 3) (4 minutes)
3 x 5.7 (zone 1 recovery) (3 minutes)
2 x 7.9 (zone 4) (4 minutes)
5.6 - 4.8 cool down (decreasing by 0.1 per minute) (10 minutes)
Incline 2.0
I read an orienteering map for the 10 minute warm up and last 5 minutes of cool down. Nice memories of the spectator races from WOC in France this year.
My first interval was a little wonky because my shoe lace came untied and I thought that seemed dangerous on a treadmill...
Saturday Jan 28, 2012 #
Biking 30:00 [1]
Friday Jan 27, 2012 #
Note
(rest day)
Thursday Jan 26, 2012 #
Running (Intervals) 45:02 7.2 km (6:15 / km)
ahr:173 max:193 shoes: Asics Gel-DS Trainer 15
10 minute warm-up at 6.0 mph
2 x 4 minute zone 3 interval at 7.4 mph
2 x 3 minute recovery at 5.7 mph
2 x 4 minute zone 4 interval at 7.9 mph
1 x 3 minute recovery at 5.7 mph
10 minute cool down starting at 5.7 going down 0.2 every 2 minutes.
Not sure if you want a graph like this again Brent...
Wednesday Jan 25, 2012 #
Strength (Core) 15:00 [1]
Relaxation 1:00 [0]
6.5/6
Tuesday Jan 24, 2012 #
Biking 35:19 [1]
Monday Jan 23, 2012 #
Running 47:51 7.67 km (6:14 / km)
ahr:175 max:187 shoes: Asics Gel-DS Trainer 15
15 minute tempo (supposed to be zone 3): 7.1 mph
15 minute cool down : 6.0 mph
Incline 2.0
My heart rate never really went down after doing the tempo, even though it felt like easy running. It's also really hard to make myself run really slow on a treadmill because it gets so boring. (Also, I only ran for 45 minutes, so I'm not sure why my timing is almost 3 minutes longer...)
Brent, here is a graph with my heart rate, I'm having issues getting my Garmin to sync properly with Attackpoint.
Stretching 1:00 [0]
Sunday Jan 22, 2012 #
Squash 50:00 [1]
Strength (Leg) 20:00 [1]
Leg press 2 x 15 reps (weight 8)
Lunges 2 x 15 reps (weight 30 lbs total)
Calf raises 2 x 30 reps (no weight)
Wall sits 2 x 1 minute
Jumping lunges 2 x 15 reps
Jumping squats 2 x 15 reps
Strength (Core) 15:00 [1]
Saturday Jan 21, 2012 #
Running 33:00 [2]
shoes: Asics Gel-DS Trainer 15
Running 12:00 [3]
weight:58.5kg shoes: Asics Gel-DS Trainer 15
At 7.3 mph with 2.0 incline.
For the entire work out, average heart rate was 173 and max heart rate was 188.
Strength (Core) 10:00 [1]
Friday Jan 20, 2012 #
Relaxation 1:00 [0]
5/4.5
Thursday Jan 19, 2012 #
Note
(rest day)
Wednesday Jan 18, 2012 #
Relaxation 1:00 [0]
6.5 / 6. Found this one a lot harder to relax without the clench...
Other (Cardio DVD) 58:13
ahr:145 max:179
Tuesday Jan 17, 2012 #
Biking 25:00 [2]
Running 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Asics Gel-DS Trainer 15
Other 10:00 [1]
Squash 20:00 [1]
Strength (Core) 14:53
ahr:124 max:160
Monday Jan 16, 2012 #
Strength (Leg) 20:00 [2]
Leg press (set at 8) 2 x 15 reps.
Lunges with 2 15 lb weights 2 x 15 reps
Standing single calf raises 2 x 25
Jumping lunges 2 x 15
Strength (Core) 10:00 [1]
Plank, side plank, crunches, reverse crunches, leg circles, supermans, twisting planks, v-sits with twists.
For some reason this felt really hard today, even though it's what I normally do.
Running (Treadmill) 29:48
ahr:146 max:181 shoes: Asics Gel-DS Trainer 15
6.0 at 2.0 incline for 10 minutes.
5.5 at 5.0 incline for 5 minutes
6.0 at 2.0 incline for 5 minutes
6.5 at 2.0 incline for 5 minutes.
7.0 at 2.0 incline for 5 minutes.
Saturday Jan 14, 2012 #
Yoga 40:00 [0]
Friday Jan 13, 2012 #
Strength 10:00 [1]
Relaxation 1:00 [0]
115 bpm at beginning. 104 bpm at end. Lowest was 96 bpm which was around 3/4 of the way through.
Running (Treadmill) 45:00 [2]
ahr:163 max:180 shoes: Asics Gel-DS Trainer 15
Treadmill running. Incline 1.0. 0 - 40 minutes: 6.0 mph. 40-44 minutes: 6.5. 44-45 minutes: 7.0.
Thursday Jan 12, 2012 #
Strength 45:00 [1]
Wednesday Jan 11, 2012 #
Strength 10:00 [1]
Relaxation 1:00 [0]
Sitting. Clench/Relax. Thinking about keyword after going through body.
Squash 20:00 [1]
Running 23:39 [2] 3.76 km (6:18 / km) +143m 5:17 / km
shoes: Saucony Progrid Xodus 2
Tried doing 2 degrees of separation. Worked better than the previous times I've tried it. I think it's harder when you're listening to music.
Tuesday Jan 10, 2012 #
Relaxation 1:00 [0]
Muscle clench and relax. Sitting. First time introducing keyword when breathing after.
Monday Jan 9, 2012 #
Note
Sunday Jan 8, 2012 #
Note
Saturday Jan 7, 2012 #
Note
(rest day)
Friday Jan 6, 2012 #
Squash 40:00 [1]
Thursday Jan 5, 2012 #
Strength 30:00 [2]
Running 30:38 [2] 5.16 km (5:56 / km) +11m 5:53 / km
ahr:157 max:167 shoes: Asics Gel-DS Trainer 15
Wednesday Jan 4, 2012 #
Strength 30:00 [2]
2 x 15 lunges with back leg on bench (15lb free weights in each hand)
2 x 15 leg press (first time was 60lb, second time was 70lb I think)
2 x 15 seated leg curl (I think it was with 45 lb...)
2 x 15 standing then raising onto calfs (first time holding 10 pounds total, second time holding 20 pounds total in free weights)
15 minutes of core.
Biking 30:01 [3]
ahr:169 max:179
Tuesday Jan 3, 2012 #
Strength (Core) 15:00 [2]
Running 30:01 [2] 5.32 km (5:38 / km) +32m 5:28 / km
ahr:160 max:170 shoes: Asics Gel-DS Trainer 15
Monday Jan 2, 2012 #
Running long 1:01:48 [2] 10.01 km (6:10 / km) +19m 6:07 / km
ahr:164 max:175 shoes: Asics Gel-DS Trainer 15
Sunday Jan 1, 2012 #
Running 25:50 [3] 4.85 km (5:20 / km)
ahr:171 max:186 shoes: Asics Gel-DS Trainer 15