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Training Log Archive: LarryB

In the 31 days ending Jul 31, 2014:

activity

time

miles

+ft

running

30:29:52

139.55

(13:07)

224.58

(8:09)

Weight training/Core

1:45:00

walking

30:00

1.7

(17:39)

2.74

(10:58)

Total

32:44:52

141.25

227.32

6:53

0:00

» now

Wednesday Jul 30, 2014 #

9 AM

running (Track) 56:05 [3] 5.17 mi (10:51 / mi)
shoes: Asis-home-Feb

Run 2: 30 minute of "minute on minute off" on a flatter/rolling trail course. (In Oak Park, IL and no trail or hills to did this workout on a track. It was still hard!)

Tuesday Jul 29, 2014 #

3 PM

Weight training/Core 45:00 [3]

4 PM

running (Road run) 58:17 [3] 5.42 mi (10:45 / mi)
shoes: Asis-home-Feb

Run 4: 60:00 easy rolling recovery run, followed by a few flat strides.

Sunday Jul 27, 2014 #

8 AM

running (Trail run) 3:15:30 [3] 13.0 mi (15:02 / mi)
shoes: Cascadia July

Run 1: More technical trail run of 3hrs, at easy effort meaning mix walking in as needed to keep the effort where it should be. Temps above 80 and extremely high humidity made it another tough day.

Saturday Jul 26, 2014 #

12 PM

running (Road run) 1:01:28 [3] 5.36 mi (11:28 / mi)
shoes: Asis-home-Feb

Run 3: Hilly 1hr run at medium effort. The pace will vary but effort should stay about the same. Then I'd like you to do 10 x :10 short hill sprints.

Thursday Jul 24, 2014 #

7 AM

running (Road run) 1:11:48 [3] 6.6 mi (10:53 / mi)
shoes: Asis-office-Dec

Run 2: 75:00 - 80:00 flat comfortably hard road run - see if you can avg 8:45 pace for the full time. (Truth be told only was able to do 45 min at 8:45 and did it in three legs of 15 min each with 2-3 min walking breaks between. Temps here 80 plus and high humidity. It was okay at the start but as I got deeper into the run it was hard, so had to take the breaks and had to cut the workout at tempo short.)

Wednesday Jul 23, 2014 #

5 PM

running (Treadmill) 1:00:00 [3] 5.57 mi (10:46 / mi)
shoes: Asis-office-Dec

Run 4: 60:00 easy rolling recovery run,

Tuesday Jul 22, 2014 #

7 AM

running (Road run) 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Asis-office-Dec

Run 5: Super slow "ultra" effort flat recovery 50:00 - 60:00 run.

Monday Jul 21, 2014 #

8 AM

Weight training/Core 30:00 [3]

Sunday Jul 20, 2014 #

7 AM

running (Trail run) 2:13:03 [3] 10.0 mi (13:18 / mi)
shoes: Cascadia Nov

Run 1: Easy fun trail run of 2hrs.

Saturday Jul 19, 2014 #

12 PM

running (Trail run) 1:00:05 [3] 4.79 mi (12:33 / mi)
shoes: Cascadia Nov

Run 2: On a trail course (same as last week ideally), do a 60:00 run with alternating 5:00 segments of easy effort and marathon effort.

Friday Jul 18, 2014 #

7 AM

running (Road run) 1:10:00 [3] 7.0 mi (10:00 / mi)
shoes: Asis-office-Dec

Run 3: Recovery run (easy pace) of 45:00 - 60:00 with 4 x :30 flat longer strides at the end.

Thursday Jul 17, 2014 #

7 PM

running (Road run) 35:00 [3] 3.5 mi (10:00 / mi)
shoes: Asis-office-Dec

Run 4: 45:00 easy rolling recovery run

Tuesday Jul 15, 2014 #

4 PM

running (Treadmill) 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Asis-office-Dec

Run 5: Super slow "ultra" effort flat recovery 40:00 run.

Saturday Jul 12, 2014 #

9 AM

running (Trail run) 6:53:51 [3] 25.0 mi (16:33 / mi)
shoes: Cascadia Nov

Run 1: (Hold-over from last week) 8hr hilly run/hike. (Not sure of actual mileage as GPS stopped at 4:45. Very hot (over 90) and humid. Last two hours did a lot more walking than running. Cut short by one hour but felt good about the seventh hour as I did a pit stop at six hours and, once refreshed, went out for another hour.)

Thursday Jul 10, 2014 #

6 PM

running (Treadmill) 55:00 [3] 4.71 mi (11:41 / mi)
shoes: Asis-office-Dec

Run 3: 30:00 uphill tempo run on treadmill, with varying pace/inclines.

Tuesday Jul 8, 2014 #

6 PM

running (Treadmill) 1:00:00 [3] 5.51 mi (10:53 / mi)
shoes: Asis-office-Dec

Run 5: Super slow "ultra" effort flat recovery 60:00 run.

Sunday Jul 6, 2014 #

9 AM

running (Trail run) 4:23:18 [3] 16.2 mi (16:15 / mi)
shoes: Cascadia Nov

Run 1: 8hr hilly run/hike. (Went out to do the full eight hours and for the first 2-3 hours felt fine. As the heat rose and as I grew tired my 3-4th hours were slower. As I am still battling a cold decided to call it a day at 16 miles. Am happy to have the eight hour run again in this next week's schedule. My jet lag and cold should be over by then.)

Saturday Jul 5, 2014 #

4 PM

walking (Treadmill) 30:00 [3] 1.7 mi (17:39 / mi)
shoes: Asis-home-Feb

Walk 6: 30:00 uphill treadmill walk

running (Treadmill) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asis-home-Feb

Run 2: with the workout being 5 x 1M at lactate threshold pace (8:25) and 1:00 easy jog recoveries. (Caught a cold on the flight back so have been feeling a bit under the weather. Tried this workout but could only do one of the five intervals at 8:25. Otherwise just ran 10 minute miles and then switched to doing my uphill walk. Getting ready for my eight hour run/walk tomorrow.

Weight training/Core 30:00 [3]

Friday Jul 4, 2014 #

9 AM

running (Road run) 45:04 [3] 4.06 mi (11:06 / mi)
shoes: Asis-home-Feb

Run 5: Super slow "ultra" effort flat recovery 45:00 run.

Wednesday Jul 2, 2014 #

8 AM

running (Trail run) 56:23 [3] 4.66 mi (12:06 / mi)
shoes: Cascadia Nov

Run 3: Outdoor version of the Minute on/Minute off Hill workout. Last day in Vienna. Found a nice gravel path uphill at Schonbrunn Palace.

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