Training Log Archive: PhilWIn the 7 days ending May 20, 2017:
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Saturday May 20, 2017 #
9 AM
Barefoot running (Barefoot) 8:30 1.59 km (5:21 / km) +34m 4:50 / km
ahr:124 max:139 shoes: OEM Barefoot
9:43 AM. Running: Barerfoot.
Tried what I'd hoped to be a relatively construction-free route (read gravel-free). But ended up on a short segment of trail. Ran in the grassy part, enjoying the wet and cooling that gave, only to miss my turn and ended up doubling back.
Feet seem more tender after the few gravel trails- kind of as if the bottoms are bruised in spots.
Tried what I'd hoped to be a relatively construction-free route (read gravel-free). But ended up on a short segment of trail. Ran in the grassy part, enjoying the wet and cooling that gave, only to miss my turn and ended up doubling back.
Feet seem more tender after the few gravel trails- kind of as if the bottoms are bruised in spots.
Running 40:01 7.41 km (5:24 / km) +139m 4:56 / km
ahr:127 max:138 shoes: Les Mustangs
9:55 AM. Run.
Nice morning run trying to keep heart rate in the easy zone.
Nice morning run trying to keep heart rate in the easy zone.
Friday May 19, 2017 #
3 PM
Road Biking 1:38:43 35.57 km (21.6 kph) +329m
ahr:118 max:193 shoes: MBK Prolight Road Bike
3:19 PM. Cycling: Road.
Nice ride with Tim heading south again. Looking to the left or right we saw rain, lightning and rain clouds. Luckily we managed for most of the ride to avoid the worst of it.
Good distance for my butt. It was just starting to get sore at the end of the ride. Building up my tolerance slowly.
Nice ride with Tim heading south again. Looking to the left or right we saw rain, lightning and rain clouds. Luckily we managed for most of the ride to avoid the worst of it.
Good distance for my butt. It was just starting to get sore at the end of the ride. Building up my tolerance slowly.
Wednesday May 17, 2017 #
4 PM
Running 40:17 7.04 km (5:43 / km) +179m 5:05 / km
ahr:120 max:134 shoes: Adidas SuperNova Boost Glide
4:40 PM. Recovery Run.
Simple recovery run in a light mist. Adding 10' to my 30' recovery run made for a few more hills into the mix. Nice comfortable run.
Simple recovery run in a light mist. Adding 10' to my 30' recovery run made for a few more hills into the mix. Nice comfortable run.
Tuesday May 16, 2017 #
8 AM
Running hills 51:40 8.7 km (5:56 / km) +221m 5:16 / km
ahr:131 max:156 shoes: Les Mustangs
8:53 AM. Hill-Tempo sandwich 3x20"hillsx1'30"i + 3.2km@tempo Morning Run.
Doing what I want can lead to some fun workouts. i just read about this workout last night and thought- why not? It is a good challenging workout, but not too hard. I'll add a few reps and eventually a second set. Used the north side of Bertaud Mill hill for the hill reps and ran the tempo around the lake which involves a nice climb This managed to bring my pace down to where it was supposed to be. Which in turn led to a long gradual downhill mile to finish, which brought the pace back down. Great run.
20" Hills 60m-60m-70m Walked the recoveries- 1'30" is a bit long for recovery.
Tempo- 4:36-4:41-4:21/km
Doing what I want can lead to some fun workouts. i just read about this workout last night and thought- why not? It is a good challenging workout, but not too hard. I'll add a few reps and eventually a second set. Used the north side of Bertaud Mill hill for the hill reps and ran the tempo around the lake which involves a nice climb This managed to bring my pace down to where it was supposed to be. Which in turn led to a long gradual downhill mile to finish, which brought the pace back down. Great run.
20" Hills 60m-60m-70m Walked the recoveries- 1'30" is a bit long for recovery.
Tempo- 4:36-4:41-4:21/km
Barefoot running 7:12 1.22 km (5:54 / km) +39m 5:05 / km
ahr:118 max:130 shoes: OEM Barefoot
8:41 AM.
While I'm happy it looks like they are installing optic fibre cable in our neighbourhood...they are digging up all of the roads/sidewalks around here...and filling in with gravel....ouch...ouch...ouch. My feet need to HTFU.
Trying to add 200m with each run.
While I'm happy it looks like they are installing optic fibre cable in our neighbourhood...they are digging up all of the roads/sidewalks around here...and filling in with gravel....ouch...ouch...ouch. My feet need to HTFU.
Trying to add 200m with each run.
Sunday May 14, 2017 #
9 AM
Running long 1:30:45 17.52 km (5:11 / km) +366m 4:41 / km
ahr:135 max:151 shoes: Adidas SuperNova Boost Glide
9:21 AM.
This route just seems to force me to run at a good clip. The gradual climb at the beginning is a good warmup- hitting the flat trail at the top I settle into an easy rhythm, turning home are rolling hills, with a natural variation in pace. Finishing with a mild downhill mile to keep the pace honest and the last little flat bit to cool down before the 2' climb back home. I kinda like this course. Felt good and steady.
This route just seems to force me to run at a good clip. The gradual climb at the beginning is a good warmup- hitting the flat trail at the top I settle into an easy rhythm, turning home are rolling hills, with a natural variation in pace. Finishing with a mild downhill mile to keep the pace honest and the last little flat bit to cool down before the 2' climb back home. I kinda like this course. Felt good and steady.