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Training Log Archive: GrahamE

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  Running16 9:07:13 70.05 112.74
  Biking3 54:00
  Strength3 45:00
  Dynamics2 12:00
  Total21 10:58:13 70.05 112.74

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Thursday Sep 30, 2010 #

5 PM

Running (Warm up/down) 22:00 [1] 4.0 km (5:30 / km)
shoes: Saucony Grid Tangent 3 #2

XC Warm up and down.

Running (Intervals) 10:00 [3] 2.5 km (4:00 / km)
shoes: Saucony Grid Tangent 3 #2

Short workout. 20 x 10 second sprints with 20 sec recovery.

Running 8:00 [3] 1.84 km (4:21 / km)
shoes: Saucony Grid Tangent 3 #2

Decided to run up a hill after XC practice because it was so short.

Tuesday Sep 28, 2010 #

Note

Going to GLOF and US Classics!! Woohooo...
5 PM

Running (Warm up/down) 19:00 [1] 3.5 km (5:26 / km)
shoes: Saucony Grid Tangent 3 #2

XC warm up

Running (Intervals) 24:00 [4] 5.0 km (4:48 / km)
shoes: Saucony Grid Tangent 3 #2

Killer XC intervals. 10x1:30min with 1 min recover between each.

Feels good to get back out.

Saturday Sep 25, 2010 #

Note

Liver biopsy, out for a while.... I just wana train! All these health set backs...
C • What?! Are you okay? 2

Thursday Sep 23, 2010 #

6 PM

Running (Long) 42:00 [2] 9.08 km (4:38 / km)
shoes: Saucony Grid Tangent 3 #2

Missed XC. I ended up going on a supper nice run at sunset out on the dykes. Just decided to follow a dyke which took me way further then I thought and I ended up in some farmers backyard.

http://www.gmap-pedometer.com/?r=4061783

Tuesday Sep 21, 2010 #

5 PM

Running (Warm up/down) 13:30 [1] 2.5 km (5:24 / km)
shoes: Saucony Grid Tangent 3 #2

Running (Intervals) 30:00 [4] 5.0 km (6:00 / km)
shoes: Saucony Grid Tangent 3 #2

Hard XC interval session. 6x3min with 2min recovery. In other words, 6x800m.

Monday Sep 20, 2010 #

Note

Just a note on why my training has been a bit lacking the last little bit. I've been having some odd chest pains. I went to the hospital Thursday and things look generally ok. Besides my one race, I have been resting hard core. I still have some pain but plan on running today (and hopefully all week).
5 PM

Running 15:00 [1] 3.2 km (4:41 / km)
shoes: Saucony Grid Tangent 3 #2

Ran around looking for XC team to no avail. Decided to just do my own run.

Running 30:33 [2] 6.73 km (4:32 / km)
shoes: Saucony Grid Tangent 3 #2

Nice easy run.

http://www.gmap-pedometer.com/?r=4054791

Saturday Sep 18, 2010 #

1 PM

Running race 33:52 [5] 8.0 km (4:14 / km) vdot: 47.9
shoes: Saucony Grid Tangent 3 #2

C • Yay training! Good job Grah... 2

Tuesday Sep 14, 2010 #

5 PM

Running (Warm up/down) 22:00 [1] 4.0 km (5:30 / km)
shoes: Saucony Grid Tangent 3 #2

XC

Running (Intervals) 13:20 [4] 4.01 km (3:20 / km)
shoes: Saucony Grid Tangent 3 #2

Three sets of intervals at XC. Two short ones, both at 3:54 and then one longer one at 5:32. Over all felt pretty strong.

http://www.gmap-pedometer.com/?r=4040678

Dynamics (XC) 4:00 [1]

Quick dynamic stuff.

Monday Sep 13, 2010 #

4 PM

Running (Tempo) 33:45 [4] 8.07 km (4:11 / km)
shoes: Saucony Grid Tangent 3 #2

Nice day, nice run. Did a really fast paced run to get a feel for how fast I can do 8km because most XC races are that distance. Over all, Im pretty happy considering I wasn't pushing full and I was running alone. At the 4km mark I was doing 4min/km cuz I reached the lake in 16min.

http://www.gmap-pedometer.com/?r=4037818
5 PM

Biking 15:00 [1]

Cool down. Its turned into such a nice evening...

Saturday Sep 11, 2010 #

8 AM

Running (Long) 50:43 [2] 10.56 km (4:48 / km)
shoes: Saucony Grid Tangent 3 #2

Nice early morning long run. Drizzled the whole way and I got some nice views over the wet marsh.

Friday Sep 10, 2010 #

5 PM

Biking 15:00 [1]

I was gona do a long run but went for a bike ride instead, only for the rain to cut it short. Its getting cold out. Rest day tomorrow but I guess I'll run to make up for today.

Thursday Sep 9, 2010 #

Strength 3:00 [1]

Push ups
5 PM

Running (Track/Stairs) 21:00 [3] 4.0 km (5:15 / km)
shoes: Saucony Grid Tangent 3 #2

Class went late so I missed most of X Country. Picked up last 8min and then ran around the track and ran up and down stairs by the track. Over all, not a very good or long session. Just decided to call it quits today. Maybe its not bad idea. I dont wana get burnt out. Long run tomorrow...

Wednesday Sep 8, 2010 #

8 PM

Running (Treadmill) 30:10 [3] 7.08 km (4:16 / km)
shoes: Saucony Grid Tangent 3 #2

Ran at 1% grade. Started at 7.5mph and then worked up by 0.5mph every 5min until I reached 9.5mph at 20min which I then held till the end of my run. Over all I felt pretty good and fast.

Strength 16:00 [2]

Easy upper body workout.

Tuesday Sep 7, 2010 #

Dynamics (X Country) 8:00 [1]

Dynamic running things on the track.
5 PM

Running (X Country) 30:00 [1] 5.0 km (6:00 / km)
shoes: Saucony Grid Tangent 3 #2

First day of X Country. Slow today but should be good. There are some fast guys there.

Monday Sep 6, 2010 #

7 PM

Running 21:00 [1] 3.3 km (6:22 / km)
shoes: Saucony Grid Tangent 3 #2

Funny story. Right when I started my warm up this random dude ran up beside me and was like "Soooo, you gona join cross country?" I said I was really hoping to if all worked out. I said I was planning on emailing the coach that night and letting him know I wanted too but wasn't sure I could fit it in my schedule. Well....turns out he was the coach. We had a good chat and it looks like I should be able to do cross country.

Anyhoo. Good warm up for first intervals of the season.

Running (Intervals) 15:18 [4] 3.6 km (4:15 / km)
shoes: Saucony Grid Tangent 3 #2

Intervals 5x400m with 400m recover between each. Ran pretty hard, felt good, but I know Im still really slow. Just keep working at it. Some how my watch screwed up so I only know my last 4 splits.

#2: 1.23
#3: 1.28
#4: 1.31
#5: 1.30

Sunday Sep 5, 2010 #

11 AM

Biking 24:00 [1]

Nice windy bike ride to Wood Point.

Saturday Sep 4, 2010 #

8 AM

Running 26:02 [2] 5.54 km (4:42 / km)
shoes: Saucony Grid Tangent 3 #2

First run back in Sackville. Windy morning...Hurricane Earl on its way....

I went for a 4min run before my run to warm up and did some dynamic stretches, but Im not sure weather or not I want to log it. Part of me wants to just log "training" but the other part thinks I should log everything, including warm ups and down.

Tried out my new shoes today.

http://www.gmap-pedometer.com/?r=4013407
4 PM

Running (Warm Up) 5:00 [1]

Warm up before workout.

Strength 26:00 [2]

The works.

Friday Sep 3, 2010 #

Note

Been out backpacking. Did some serious hiking up and down some big hills but I wont log it as training. Felt good to get out before school started. Im moved back in to Sackville now.

Wednesday Sep 1, 2010 #

8 AM

Running (Trail/Road) 31:00 [2] 6.23 km (4:59 / km)
shoes: Saucony Grid Tangent 3

Slow paced run down to the trails by my house. Found some new foot paths which were great to run on. Supper dupper hot morning. Im sweating buckets as we speak. Over all I felt slow and couldn't get my speed up. Sill a nice morning.

http://www.gmap-pedometer.com/?r=4005824

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