Training Log Archive: JohnWIn the 7 days ending Dec 18, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Dec 18, 2011 #
Kayak 1:20:00 [3] 8.23 mi (9:43 / mi)
8 X 9'
Saturday Dec 17, 2011 #
Running 2:51:00 [3] 17.14 mi (9:59 / mi)
shoes: Inov-8 RocLite 315 (ugly)
Outer loop + Lost Creek + Spider Woman - inner and outer.
Friday Dec 16, 2011 #
Trekking 35:00 [3] 2.77 mi (12:38 / mi)
10% at 4 mph or better.
Kayak intervals 58:00 [4]
2 X 6-5-4-3'
Used PRS.
Used PRS.
Thursday Dec 15, 2011 #
Running 1:19:00 [3] 9.5 mi (8:19 / mi)
shoes: Inov-8 Road 233's
Used my flats again at Harbison because the Montrail's I just bought broke a little shoelace loop when I went to tighten the laces. Hadn't even worn the darn things yet. May try to return them.
Wednesday Dec 14, 2011 #
Kayak 40:00 [4]
15 X 2' w/30" RI
Erg.
Erg.
Tuesday Dec 13, 2011 #
Running 1:20:00 [3] 9.5 mi (8:25 / mi)
shoes: Inov-8 Road 233's
Harbison outer loop.
Monday Dec 12, 2011 #
Running hills 46:00 [3] 5.0 mi (9:12 / mi)
shoes: Inov-8 Road 233's
Did a strange mix of intervals. Hopped off the good treadmill so Pete could use it. But before that I did an 8' warmup followed by:
3 X 2' @ 4-5-6% @ 7.9, 8, 8.1 mph
then on the old treadmill...
3 X 2' @ 8-9-10% @ 5.5, 5.7, 6.0? -- too easy
3 X 2' @ 10-11-12 @ 6.5, 6.5, 6.4 -- this grew to be v. difficult
3 X 2' @ 10-11-12 @ 6.3 for each -- about right for pace
Overall distance is approximate. Should be within 1/4 mile or so. Just to keep a running tally of miles per week.
3 X 2' @ 4-5-6% @ 7.9, 8, 8.1 mph
then on the old treadmill...
3 X 2' @ 8-9-10% @ 5.5, 5.7, 6.0? -- too easy
3 X 2' @ 10-11-12 @ 6.5, 6.5, 6.4 -- this grew to be v. difficult
3 X 2' @ 10-11-12 @ 6.3 for each -- about right for pace
Overall distance is approximate. Should be within 1/4 mile or so. Just to keep a running tally of miles per week.