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Training Log Archive: markg

In the 7 days ending Apr 22, 2007:

activity

time

miles

Running

3:11:17

22.43

(8:32)

36.09

(5:18)

325

Strength & Conditioning

1:15:00

Cycling

36:00

Total

5:02:17

22.43

36.09

325

averages - rhr:56

1:10

0:00

» now

Sunday Apr 22, 2007 #

Note
(rest day)

Hamstring really tight today, more rolling and stretching required.

Saturday Apr 21, 2007 #

Running warm up/down 51:50 [3] 10.1 km (5:08 / km) +133m 4:49 / km
ahr:158 max:178 shoes: Adidas Supernova Control

Warm up, between intervals, and warm down.

Running tempo (Intervals) 18:10 [4] 4.5 km (4:02 / km) +32m 3:54 / km
ahr:175 max:181 shoes: Adidas Supernova Control

3 × 6min threshold intervals with 2min rests. Felt strong and fast, and felt like I had to run faster than usual to hit a threshold HR. I guess this is good but I should push a little harder in future threshold runs. Started to fatigue at the end — running in the leftover snow and mush contributed to that, did a lot of slipping and sliding.

Friday Apr 20, 2007 #

Running 18:25 [1] 3.44 km (5:21 / km)
shoes: Icebug MR3 BUGrip

Warm up, between stairs and hills, warm down.

Running hills 19:54 [4] 2.65 km (7:31 / km) +120m 6:07 / km
max:178 shoes: Icebug MR3 BUGrip

4 reps up a set of stairs (~100m & 25-30m climb) followed by 3 sets up a gentler slope (~315m and 15-20m climb) nearby. Didn't really push myself speed-wise, but the stairs were requiring some effort by #3 and I did push on the last stair and hill repeat.
Stairs:
1:16 147 (171)
1:19 144 (174)
1:12 148 (175)
1:05 134 (173) - stopped to stretch calves before this one
Hills:
1:30 148 (170)
1:37 152 (172) - lengthened the course for the last two
1:29 152 (177)

Thursday Apr 19, 2007 #

Cycling warm up/down 24:00 [1]

Warm up/down plus floats

Cycling intervals 12:00 [5]

1, 2, 3, 3, 2, 1 with equal rests except for the last two (after 3 & 2) where I dropped to 2 and 1 min rests.

Wednesday Apr 18, 2007 #

Strength & Conditioning 45:00 [3]
shoes: Asics Gel 2100

Trying out a new programme following some advice from RobW. It was good except I tweaked my right knee somehow doing lunges and had to skip the lunges and press. Couldn't find a machine to do hip extensions either; will have to think up some other way to do these.

Running 15:00 [2] 2.2 km (6:49 / km)
shoes: Asics Gel 2100

Running home from the gym with my backpack.

Tuesday Apr 17, 2007 #

Running (Recovery) 28:38 [1] 4.8 km (5:58 / km) +10m 5:54 / km
shoes: Nike Free Trail 5.0

Recovery jog along the Elbow and Bow rivers. Another nice day in Calgary and couldn't really be bothered running, just wanted to get outside, so walked for a bit enjoying the warmth and then finished up with a couple of short strides.

Strength & Conditioning (Core) 30:00 [3]

The old lounge room floor workout for core and a bit of other stuff.

Monday Apr 16, 2007 #

Running warm up/down 23:20 [1] 4.5 km (5:11 / km) +15m 5:06 / km
shoes: Nike Free Trail 5.0

17min warm up; 4:20 warm down; 2min between intervals

Running tempo 16:00 [4] 3.9 km (4:06 / km) +15m 4:02 / km
ahr:172 max:179 rhr:56 shoes: Nike Free Trail 5.0

2 × 8min threshold with 2 min rest on the loop out through Pearce Estate and back. Wasn't sure I would be up for this after my big day on Saturday, but resting HR was down and after a warm up I felt strong. A few sore muscles still; notably left hamstring, hip flexors and unusually one of the calf muscles running up the outside of my left shin. Hopefully it's sore because my form is improving and I'm using some muscles I've otherwise neglected.

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