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Training Log Archive: WileyKyO-T

In the 7 days ending Sep 12, 2015:

activity

time

miles

+ft

Running

4:12:17

35.21

(7:10)

56.67

(4:27)

Elliptical

1:01:00

8.25

(7:24)

13.28

(4:36)

Cross Training

15:26

2.0

(7.8/h)

3.22

(12.5/h)

Pushups/Situps

4:10

Total

5:32:53

45.46

73.16

2:00

0:00

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Saturday Sep 12, 2015 #

3 PM

Elliptical 1:01:00 [3] 8.25 mi (7:24 / mi)

Precor Elliptical cross training 2 no arms resistance 10

4 PM

Cross Training 15:26 [3] 2.0 mi (7.8 mph)

Row machine setting 7

7 PM

Running 44:11 [3] 6.3 mi (7:01 / mi)
shoes: New Balance 610 v3

Ran out west past HHHS mostly through residential areas and back.
Paces:
1: 7:16
2: 6:57
3: 7:04
4: 6:56
5: 7:09
6: 6:42
0.3: 6:50

Friday Sep 11, 2015 #

6 AM

Running 1:03:10 [3] 8.0 mi (7:54 / mi)
ahr:176 max:193 shoes: New Balance 610 v3

Run in Dana Peak park; mostly on roads but about 2.5 miles of trails (mi 4.5-7) with some ATM folks.
Paces:
1: 8:08
2: 7:48
3: 7:35
4: 7:30
5: 8:23
6: 8:22
7: 7:58
8: 7:26

Thursday Sep 10, 2015 #

6 AM

Running tempo 48:22 [4] 7.0 mi (6:55 / mi)
ahr:174 max:182 shoes: New Balance 610 v3

The usual Thursday 7mi tempo/hill run. Not my fastest time, but I think it was more humid than usual. Paces [one week ago in brackets] (three weeks ago paces in parenthesis):
1: 7:20 [7:22] (8:00)
2: 6:40 [6:39] (7:00)
3: 6:56 [6:45] (7:00)
4: 6:45 [6:46] (6:40)
5: 6:59 [7:03] (6:51)
6: 7:00 [6:52] (6:46)
7: 6:42 [6:35] (6:35)

Tuesday Sep 8, 2015 #

5 AM

Running warm up/down 9:09 [3] 1.3 mi (7:02 / mi)
shoes: Brooks Glycerin 12

Warmup run from home to HHHS track.
Paces:
1: 7:05
0.3: 6:47

6 AM

Running 10:23 [3] 1.5 mi (6:55 / mi)
shoes: Brooks Glycerin 12

Outside the track, our team captain, who has the track gate keys, had not shown up, so everyone was resigned to hop the fence.
I did not feel like hopping the fence, as it had felt rickety and unsafe the last couple times we had done so. Since we were supposed to do 1000m repeats, I decided to jog over to CLP where the park loop is close to 1km in length. This is the segment from HHHS track to CLP via Knight's Way and Miller Crossing.

Running intervals 3:42 [4] 0.58 mi (6:23 / mi)
shoes: Brooks Glycerin 12

First loop.

Running intervals 3:28 [5] 0.55 mi (6:18 / mi)
shoes: Brooks Glycerin 12

Second loop--slightly different route.

Running intervals 3:43 [5] 0.61 mi (6:05 / mi)
shoes: Brooks Glycerin 12

Third loop--slightly longer route.

Running intervals 3:51 [5] 0.62 mi (6:13 / mi)
shoes: Brooks Glycerin 12

Fourth loop--slightly different route.

Running 15:32 [4] 2.25 mi (6:54 / mi)
ahr:164 max:170 shoes: New Balance 610 v3

Run back from CLP to home via the loop, expressway, Frontier, etc.
Paces:
1: 6:50
2: 6:59
0.25: 6:43

Monday Sep 7, 2015 #

7 PM

Running 25:06 [3] 3.5 mi (7:10 / mi)
shoes: Brooks Glycerin 12

Run from home to the movie theater at Market Heights via neighborhood roads and expressway to expressway.
Paces:
1: 7:24
2: 6:57
3: 7:17
0.5: 6:51

8 PM

Running 21:40 [3] 3.0 mi (7:13 / mi)
shoes: Brooks Glycerin 12

Back home from the movie theater via Market Heights, Knight's Way intersection, Frontier, and Indian Trail.
Paces:
1: 7:13
2: 7:16
3: 7:11

Sunday Sep 6, 2015 #

11 PM

Pushups/Situps 4:10 [5]

Tabata A2

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