Training Log Archive: kensrIn the 7 days ending Nov 29, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 29, 2015 #
Strength (Rec center) 45:00
Flexibility and machine work, plus various balance and free wgts, skip rope 100
Planks
500 m easy on ski erg
Planks
500 m easy on ski erg
Saturday Nov 28, 2015 #
8 AM
Road Running 1:10:33 [3] 5.25 mi (13:27 / mi) +115m 12:35 / mi
3 PM
Roller skiing 51:31 [3] 6.38 mi (8:04 / mi) +52m 7:53 / mi
Friday Nov 27, 2015 #
3 PM
Road Running (Vt 11) 1:07:29 [3] 4.23 mi (15:57 / mi) +127m 14:36 / mi
Down the road and back for 3 miles. Then ski bounding up the trails and back down in the dark.
Thursday Nov 26, 2015 #
8 AM
Road Running warm up/down 17:37 [3] 1.25 mi (14:05 / mi) +34m 12:59 / mi
9 AM
Road Race race (Edgar May 5K) 25:39 [4] 3.12 mi (8:13 / mi) +31m 7:58 / mi
Perfect conditions: still air, mid 30's. Convinced race director this year to eliminate the big hill at the end and make it a flat out and back course. Did a poster-size map for them on ocad and it looked good.
Was looking to break 25 min based on recent 200m runs, used Daniels to extrapolate 46 sec into 24:36 for 5K. Kind of a stretch, but generally adding 20 sec/mi every time you double the distance works well. Guess I doubled the distance too many times, and was a little flat from the Blue Hills Traverse. More training plus more speed work would help a lot -- surprise!
This will be a benchmark course to measure progress.
Was looking to break 25 min based on recent 200m runs, used Daniels to extrapolate 46 sec into 24:36 for 5K. Kind of a stretch, but generally adding 20 sec/mi every time you double the distance works well. Guess I doubled the distance too many times, and was a little flat from the Blue Hills Traverse. More training plus more speed work would help a lot -- surprise!
This will be a benchmark course to measure progress.
Road Running warm up/down 11:21 [2] 0.66 mi (17:12 / mi) +25m 15:24 / mi
Wednesday Nov 25, 2015 #
2 PM
Road Running (Rec center) 12:00 [2] 1.0 mi (12:00 / mi)
Really relaxed run to finally loosen up after weekend.
Strength 15:00 [2]
Easy arm workout on machines, 10 x 30#, to judge residual damage from yanking L shoulder Sunday. Range of motion okay, but can feel muscle strain in the rotator cuff.