Training Log Archive: cmorseIn the 31 days ending Jul 31, 2001:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||
Friday Jul 27, 2001 #
Run - Trail (Sampler-->Moonlight) 58:48 [4] 11.31 km (5:12 / km)
8am - pushed 3 major hills, cruised the rest. Felt pretty good, plenty in reserve.
Thursday Jul 26, 2001 #
Run - Treadmill (Hill Intervals) 30:00 [5] 5.91 km (5:05 / km)
10:30am - 2%, 4%, 6%, 8%, 6%, 5% - 2min on, 2 min recovery
Tuesday Jul 24, 2001 #
Note
HRr = 43
Run - Treadmill (5M Tempo) 43:48 [3] 8.85 km (4:57 / km)
7:30am - 5 Mile Tempo Run-
0.25m warmup at 4.5mph
2 miles at 8mph w/ 3% incline (HRmax = 139)
1 mile at 8mph w/ 6% incline (HRmax=160)
1.5 miles at 8mph, 3% (HRmax=150)
0.25m @ 10mph w/ -5% incline
0.25m @ 12mph w/ -5% incline
0.25m cooldown at 4mph.
Heart Rates seem to be about 10bpm lower than last week for same workout. I did notice HR is lower for short, choppy strides rather than long 'power' strides. Must be less effort to run uphills with short strides (perhaps analagous to Armstrong blowing Ullrich away on Alpe de Huez with fast cadence on climbs?) Faster 1/4's at end to stretch out muscles and stride.
0.25m warmup at 4.5mph
2 miles at 8mph w/ 3% incline (HRmax = 139)
1 mile at 8mph w/ 6% incline (HRmax=160)
1.5 miles at 8mph, 3% (HRmax=150)
0.25m @ 10mph w/ -5% incline
0.25m @ 12mph w/ -5% incline
0.25m cooldown at 4mph.
Heart Rates seem to be about 10bpm lower than last week for same workout. I did notice HR is lower for short, choppy strides rather than long 'power' strides. Must be less effort to run uphills with short strides (perhaps analagous to Armstrong blowing Ullrich away on Alpe de Huez with fast cadence on climbs?) Faster 1/4's at end to stretch out muscles and stride.
Monday Jul 23, 2001 #
Note
HRr = 44
Run - Treadmill (Speed Intervals (3 sets)) 39:06 [5] 8.05 km (4:51 / km)
7:00am - Ran 3 sets of 4x60sec intervals (10.5mph/7mph) with 7.5mph between sets (4 minutes). HRmax 162, 164, 168 for each respectively. Recovery in mid 140's for first two sets, mid 150's for last set.
Odd twinge in bottom of right foot - outside middle of foot.
Odd twinge in bottom of right foot - outside middle of foot.
Saturday Jul 21, 2001 #
Event: CNYO 12th Annual Rogaine
Run - Trail (Sampler Classic) 28:40 [5] 6.12 km (4:41 / km)
7:00am - sunny, high 60's. Been trying to break 30 minutes on the sampler course for over 2 years to no avail. Tried it again this AM. Moderate but not pushing too hard on dirt road to pond, pushed first trail and around pond. Onto X-C section at around 14 minutes. Base of sandpit in sub-20. Finished strong almost 2 minutes faster than previous PR. Speed Intervals on treadmill must be paying off. Could have gained more on hills, will have to work hill intervals into the workout over the next 4-6 weeks until Boulder Dash.
Classic designation indicates route from Soapstone lot via dirt road. Other variation includes skipping dirt road in favor of a double Woodchuck Hill climb.
Classic designation indicates route from Soapstone lot via dirt road. Other variation includes skipping dirt road in favor of a double Woodchuck Hill climb.
Thursday Jul 19, 2001 #
Run - Treadmill (Tempo) 44:42 [4] 8.85 km (5:03 / km)
7:20am - Basic 5-miler on treadmill - Warmup 1/4 mile @ 4.5mph, flat, then run @ 8mph, 3% grade for 2 miles (HR 148-152), then kick grade up to 6% for one miles (HR 168-173), dropped grade to -5% until HR=150 (~250m) then back to 3% for remainder of 5 miles (HR 160-165). Warmdown 1/4 mile at 4mph, flat (HR=109 at end)
Will try to repeat this workout once or twice a week slowly incrementing the speed if my HR for first two miles stays under 150 or if HR for middle mile stays under 170. (Target heart rates for this workout)
Will try to repeat this workout once or twice a week slowly incrementing the speed if my HR for first two miles stays under 150 or if HR for middle mile stays under 170. (Target heart rates for this workout)
Tuesday Jul 17, 2001 #
Run - Treadmill (Speed Intervals (2 sets)) 32:00 [4] 6.27 km (5:06 / km)
7:15am - Speed interval program on treadmill. 2 sets of 4x60sec. 10.5mph / 7.5mph. HR at end of warmup - 150bpm, during first set 172/158 which was at 3% incline, second set at flat was 165/152. HR at end of cooldown - 102bpm. Not a bad workout, but I was glad I opted for two sets and not three - a third set would have been a struggle
Monday Jul 16, 2001 #
Run - Treadmill (Treadmill) 18:09 [3] 3.62 km (5:01 / km)
7:00am - did not run over weekend, opt for short workout. Warmup at 7.5mph, then cranked incline up to 12% gradually, pushing speed up to 10mph in the last 2% over the top, then brought it down gradually finishing at -5% @ 11mph. 3 minutes at a brisk walk (4.4mph) to cooldown. Perhaps speedwork tomorrow.
Wednesday Jul 11, 2001 #
Run - Trail (Skyline) 1:22:15 [3] 12.87 km (6:23 / km)
5:30pm - clear, 80ish. Nice night for a run, ran with Kevin, Ed, Bruce and John? Did not feel like pushing the pace so hung back and ran with Kevin until the last climb up Minnechoag. Probably do intervals in the AM.
Tuesday Jul 10, 2001 #
Note
Calves a little sore from yesterday, plus busy day today. No running, may skip gym in AM tomorrow and go run Skyline in the PM. Probably back the gym again on Thursday for another set of intervals.
Monday Jul 9, 2001 #
Run - Treadmill (Intervals) 43:00 [4] 8.32 km (5:10 / km)
6:05am - Treadmill Intervals - 4x60sec, 3 sets - 10/7mph. HRmax averaged 140 except first and last two intervals at 145. Recovery around 131 and 120 or so between sets.
First running since rogaine last week - felt fresh initially, but tired quickly. Hope to get on to trails Wed PM. No events planned until Boulder Dash in September.
First running since rogaine last week - felt fresh initially, but tired quickly. Hope to get on to trails Wed PM. No events planned until Boulder Dash in September.
Sunday Jul 1, 2001 #
Orienteering (FC Control Pickup) 52:00 [2] 3.5 km (14:51 / km)
8am - cooler this time of day - went out and walked a part of the Rogaine course to pick up some controls for Sandy...