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Training Log Archive: cathi

In the 30 days ending Nov 30, 2009:

activity	#	time	miles	km	+m
running	13	17:01:00	89.1	143.39	2368
cycling	5	3:15:00	10.0	16.09
swim/row	3	1:24:00	403.89	650.0
yoga	2	1:05:00
strength	2	15:30
Total	19	23:00:30	502.99	809.48	2368

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Monday Nov 30, 2009 #

strength (dots) 9:30 [4]

DOT drills x 3

(is this right? 5 reps of 5 exercise, for 3 sets? last week i did 2 sets, not totally sure... was tired then. this time... wow, i was worked.)

C • yep that's right! 1

running (elliptical) 45:00 [3]
max:140

didn't have any tights to wear (in desperate need of laundry), so i wimped out and stayed out of the 40degree rain. :-)

15 min warmup
then 30 min on an alpine program, with a setting of 10 (halfway). tried to keep my heart rate at an "easy run" pace.

running (treadmill) 15:00 [3]
ahr:135

setting of 9 on elevation and 3.8 speed... solid powerhike uphill.

swim/row (erg) 15:00 [3]

was going for 2 intervals of 15, but knee bothered me a little, so i stuck to 1

rating of 22
drag of 100
pace: 2:22.1

Sunday Nov 29, 2009 #

running (trail) 2:10:00 [3] 11.0 mi (11:49 / mi)
shoes: Imogenes

guess on distance... a loop at raccoon. solo. time slower than normal; an ok run, but not as good as last week. (and this time, a bit short...)

Wednesday Nov 25, 2009 #

running intervals (track) 45:00 [5] 5.0 mi (9:00 / mi)
shoes: Asics 1

ah, daylight speed work!
felt nice!

3:21
3:20
3:19
3:11 -> oopsie. i really didn't realize i was going that much harder!

C • i love the oopie!! nice wo... 1

Tuesday Nov 24, 2009 #

cycling intervals (spin) 20:00 [4]

tabata sprints

8x 20/10

Monday Nov 23, 2009 #

running (road) 1:17:00 [3] 8.5 mi (9:04 / mi)
shoes: Asics 1

loops around downtown.. 6 bridges. guess on distance.
actually felt good tonight!

strength (DOT) 6:00 [3]

DOT drills

Sunday Nov 22, 2009 #

running long (trail) 2:57:00 [3] 13.5 mi (13:07 / mi) +542m 11:39 / mi
shoes: Imogenes

one of those perfect autumn runs! temps not too warm, not too cool. blue skies. went to a new trail with a friend - Pinhoti section 25. we didn't know what to expect, but this is part of the Snake Creek Gap time trial course - mtb race series in the sprint, epically known for the rocks. oh yes. there were a few. and then some. covered in leaves. a great trail, winding from ridge to ridge. flowy - the elevation creeps up on you, not too much at once. but the terrain doesn't let you relax your brain for a second. mentally & physically tiring.

an amazing day! :)

(oops, went a bit long though...)

Saturday Nov 21, 2009 #

Note
(rest day)

yard work!

Friday Nov 20, 2009 #

running (road) 50:00 [3] 5.5 mi (9:05 / mi)
shoes: Asics 1

(guess on distance)

had a great day at work.. was ready to end it with a great run. but at my turnaround, i started to get tired. like, sleepy tired. (and i've been better with my sleep lately too!) instead of doing a loop on the bridges to end, I called it a night.

this lack of daylight is depressing me!

Thursday Nov 19, 2009 #

running intervals (track) 45:00 [4] 5.5 mi (8:11 / mi)
shoes: Asics 1

well... sometimes things just don't work. i had no idea it wasn't going to happen either. sorta surprised me...

1: 7:02
2: 7:04
3: 7:07
4: 7:27

wtf? hmm... that's 15-50 seconds slower than the exact same workout 2.5 weeks ago. the difference? well, the race did beat me up, even though that was nearly 2 weeks ago. it was dark out. running fast in the dark is weird - your normal measurements of speed (seeing things, and yourself, move) are gone. like running in a black hole.

hope it's not a sign of me getting sick. had a sore throat over the weekend, and a bit more stuffy in my sinuses than normal... nothing else though. fingers crossed!

C • If its any consolation, run... 3

Wednesday Nov 18, 2009 #

yoga (home) 45:00 [2]

cycling intervals (spin) 25:00 [4]
max:171

15 min warmup
4 min: 20/ 10 sprints (8 total)
6 min cooldown

the sprints felt like normal!! adequately painful.

Tuesday Nov 17, 2009 #

running hills (road) 57:00 [3] 5.6 mi (10:11 / mi) +168m 9:19 / mi
shoes: Asics 1

got in some good hills doing my old cycling hill repeat area. was a bit slow and stiff; will get back in the swing of pavement soon. figured out a 30min loop had right around 325' gain; that twice might be a good choice in the future.

used RunKeeper on my phone to track things, as well as my altimeter. then also did mapmyride...
distance: about .4miles difference between the two applications
elevation: 50' diff bet app & watch

not bad! although those gps apps eat your iphone alive!

Monday Nov 16, 2009 #

running (road) 26:00 [3] 3.0 mi (8:40 / mi)
shoes: Asics 1

(guess on distance)

light run to get moving. since the weekend was a bust.

swim/row (erg) 30:00 [3] 650.0 km (3 / km)

steady state... 2 intervals of 15min.
averaged 2:17, then 2:19

Sunday Nov 15, 2009 #

Note
(rest day)

C • Has your cross season start... 3

Saturday Nov 14, 2009 #

yoga (home) 20:00 [1]

Friday Nov 13, 2009 #

Note
(rest day)

Thursday Nov 12, 2009 #

cycling (road) 30:00 [2] 10.0 mi (3:00 / mi)

commuting by bike...
between having no bathroom at home and no car, it was chaos today.

Wednesday Nov 11, 2009 #

running (trail) 55:00 [3] 6.0 mi (9:10 / mi) +134m 8:34 / mi
shoes: Imogenes

guess on distance.

had a massage this morning and felt a LOT better today! run went great.

Tuesday Nov 10, 2009 #

running (road) 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Asics 1

guess on distance

was dark out already, so i hit the road for a half hour... felt ok. still a bit stiff. def need to build up the road miles now that nighttime running will become the norm!

swim/row (erg) 39:00 [3]

3 x 13 min intervals, 2 min rest inbetween.
drag=100

can't remember exactly but these are good approx
2:21 @ 21
2:24 @ 23
2:28 @ 22

Monday Nov 9, 2009 #

cycling (spin) 1:00:00 [3]

i was so sore today still... running might not have been an option, as i was walking stiffly (and no way to get 3 hrs in unfort). so, i did 1 hour on the spin bike. started with a 20min warmup, did 30 min pretty hard (not all out, but maybe 80%?), then a 10min cooldown.

Sunday Nov 8, 2009 #

Note
(rest day)

quads & calves & shins are WORKED! def a rest day....

running race (trail) 3:55:00 [4] 18.0 mi (13:03 / mi) +1524m 10:20 / mi
shoes: Imogenes

a perfect day to run! it warmed up a TON though, and with the leaves gone, we were more exposed than normal (ie HOT!). first half was great; then the cramps in the calves started. horrible! this really seemed to be the norm with everyone. the winning time was 20 min slower than last year; i was only 7 min - not so bad for not being very ready!

anyways, had a ball, so it was a great day!

Wednesday Nov 4, 2009 #

cycling (gravel road) 1:00:00 [2]

rode the cross bike on gravel road. easy pace, which was needed since my light isn't that great and the leaves were covering all the rocks. nice out though!

Tuesday Nov 3, 2009 #

running (track) 34:00 [4] 4.0 mi (8:30 / mi)
shoes: Asics 1

warm up (1 mile)
cool down (1 mile)

then... not really expecting much. haven't gone hard in awhile. and the last mile repeats i did were like 7:20-7:45. :(

1: 6:38!!!
2: 6:48!!

wowsers! i was totally surprised and psyched! and best of all they felt great! :)

C • sooo great to read this! n... 1

Monday Nov 2, 2009 #

Note
(rest day)

Sunday Nov 1, 2009 #

Note
(rest day)

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