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Training Log Archive: peppa

In the 7 days ending Aug 25, 2013:

activity # timemileskm+ft
  RUN4 2:00:02 13.12(9:09) 21.11(5:41) 735
  STRENGTH3 2:00:00
  CYCLING/SPIN1 1:00:00 18.0(18.0/h) 28.97(29.0/h)
  HIKE2 50:00
  SWIM1 30:00 0.81(37:01) 1.3(23:00)
  Total6 6:20:02 31.93 51.39 735
averages - weight:103lbs

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Sunday Aug 25, 2013 #

RUN (backbay) 30:02 [3] 3.37 mi (8:55 / mi) +181ft 8:29 / mi
ahr:155 max:173 shoes: asics gel-kayano 19

continued to keep it short and sweet but with a little bit of hills. ITBand is getting better, i can feel it.

Friday Aug 23, 2013 #

RUN (24hr lakeshore) 30:00 [3] 3.25 mi (9:14 / mi) +171ft 8:48 / mi
shoes: asics gel-kayano 19

STRENGTH (24hr lakeshore) 45:00 [3]

core and upper body workout. also did a lot of rehab glute exercises.

Thursday Aug 22, 2013 #

HIKE (24hr lakeshore) 20:00 [3]

20min on the stairmaster, level 10 (5.5 floors/min) for 15min and level 11 (6 floors/min) for the last 4min. this session felt easier than the previous one.

total: 112 floors

CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 18.0 mi (18.0 mph)

went something like this:
warm up, 6 sprints, 3min run, 8min hill climb, 10 sprints, 8min hill climb, and 6 sprints

Wednesday Aug 21, 2013 #

RUN (24hr lakeshore) 30:00 [3] 3.25 mi (9:14 / mi) +171ft 8:48 / mi
weight:103lbs shoes: asics gel-kayano 19

there was still some pain on left leg but it was much more tolerable. i think the combination of deep tissue massages (thanks G!), lots of stretches, strength training for glutes and hammies, and slow/short runs really helped.

STRENGTH (24hr lakeshore) 30:00 [3]

stretches and rehab weight training

SWIM (24hr lakeshore) 30:00 [3] 0.81 mi (37:01 / mi)

the pool was crowded today. had to share the outer lane and there were people waiting on deck.

total: 1300 meters (stopped when G signaled he was leaving)
300 kick
300 kick with fins
4x50 drills
500 free

Tuesday Aug 20, 2013 #

HIKE (24hr lakeshore) 30:00 [3]

30min on treadmill, level 10 (5.5 floors/min) for a total of 165 floors.

STRENGTH (24hr lakeshore) 45:00 [3]

core and upper body workout

Monday Aug 19, 2013 #

RUN 30:00 [3] 3.25 mi (9:14 / mi) +212ft 8:42 / mi
ahr:152 max:168 shoes: asics gel-kayano 19

30min run on hilly trails. have been doing some glute exercises, lots of stretches and foam rolling lately. hope to eliminate the IT band issue soon.

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