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Training Log Archive: iansmith

In the 7 days ending Sep 1, 2013:

activity # timemileskm+mload
  Running4 2:41:20 20.42(7:54) 32.86(4:55) 6080.3
  Strength training1 10:08 0.78(13:03) 1.25(8:06)2.3
  Total4 2:51:28 21.19(8:05) 34.11(5:02) 6082.6
  [1-5]4 2:51:27

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MoTuWeThFrSaSu

Saturday Aug 31, 2013 #

Event: NEOC: Belmont Suburban Adventure Race
 

Note
(sick) (rest day)

Who gets a cold in August? Conditions are a bit grim; I have run out of puffs, and I finished my first roll of toilet paper for blowing my nose.
C • All of us! 5

Friday Aug 30, 2013 #

Note
(sick) (rest day)

I seem to have acquired some kind of respiratory infection, possibly from insufficient sleep and a strenuous workout yesterday. Lame.

Thursday Aug 29, 2013 #

Note

Attn, Swedish speakers: What is Tove saying in this Oringen video?
C • If I got it right, I think ... 3
8 PM

Running 14:37 intensity: (10:37 @1) + (4:00 @2) 2.61 km (5:36 / km)
ahr:138 max:153 shoes: 201210 Inov-8 Road X 255

Run over to the track.

Strength training 10:08 intensity: (1 @0) + (3:32 @1) + (5:22 @2) + (1:13 @3) 1.25 km (8:06 / km)
ahr:147 max:163 shoes: 201210 Inov-8 Road X 255

Two sets of drills: high knees, butt kicks, galloping, grapevines, explosive jumps, and backwards running.

Running intervals 36:14 intensity: (6:59 @1) + (6:06 @2) + (4:39 @3) + (7:06 @4) + (11:24 @5) 7.95 km (4:34 / km)
ahr:161 max:183 shoes: 201210 Inov-8 Road X 255

Today's workout was track intervals from the CSU running workout on Tuesday: 800m, 1000, 1600, 1000, 800. After a warmup and drills, I settled into a comfortable pace. I felt a little tired - probably from insufficiently sleep on Monday and Tuesday, but I managed. The original workout had an additional 600m at the end; while I considered that or 2x400, I decided I had done enough for today.

The nominal target pace for the 800s and 1000s was 5k (~3:45/km) and 8k for the 1600s, but I ran them at 3k and 5k respectively (3:30/km, 3:45/km).

Splits:
800: 2:45; 1000: 3:33
1600: 5:50
1000: 3:32; 800: 2:44

Running 6:29 intensity: (2:37 @1) + (3:52 @2) 1.18 km (5:29 / km)
ahr:128 max:153 shoes: 201210 Inov-8 Road X 255

Wednesday Aug 28, 2013 #

9 AM

Running 14:22 intensity: (1:24 @1) + (2:56 @2) + (7:35 @3) + (2:27 @4) 2.71 km (5:18 / km) +1m 5:17 / km
ahr:157 max:168 shoes: 201304 Asics Gel Cumulus 13

Tuesday Aug 27, 2013 #

10 PM

Running 42:25 intensity: (2:44 @1) + (30:34 @2) + (8:53 @3) + (14 @4) 8.19 km (5:11 / km) +33m 5:05 / km
ahr:151 max:165 shoes: 201304 NB 860

Easy run home. My objective for the run was to keep my heart rate near 150. Data from this evening suggest my alcohol tolerance is very low and were unpleasant to collect.

Monday Aug 26, 2013 #

10 PM

Running 47:13 intensity: (1:17 @1) + (7:41 @2) + (34:49 @3) + (3:26 @4) 10.22 km (4:37 / km) +26m 4:34 / km
ahr:158 max:167 shoes: 201304 Asics Gel Cumulus 13

Moderate run - below threshold, but more aggressive than easy pace. It was fun, though my fitness is inadequate.

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