Training Log Archive: LarryBIn the 7 days ending Apr 14, 2019:
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Sunday Apr 14, 2019 #
running (Road run) 1:42:26 [3] 9.0 mi (11:23 / mi)
shoes: Brooks
Brick workout 1/2: 35M hilly road bike + 10M rolling road run. Just normal effort but be sure to work on a quick efficient transition.
Ended up walking a bit more than I wanted after mile five. Humid weather.
Ended up walking a bit more than I wanted after mile five. Humid weather.
7 AM
Biking (Road bike) 2:21:53 [3] 31.8 mi (4:28 / mi)
Brick workout 1/2: 35M hilly road bike + 10M rolling road run. Just normal effort but be sure to work on a quick efficient transition.
Saturday Apr 13, 2019 #
7 AM
swimming ( pool) 20:00 [3]
Other: swimming, lower body/core strength x2.
Friday Apr 12, 2019 #
7 AM
running (Treadmill) 48:00 [3] 3.76 mi (12:46 / mi)
shoes: Brooks
Run 3: Hill Ladder workout (did want you to run this one as a companion to the flat ladder so it is back, but slightly different than the way it was described before to better match what you did flat):
a. 10:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 3:00 with 2:00 Easy Pace flat recoveries between each step.
8:00 step - 10:15 Pace / 4%
5:00 step - 9:30 Pace / 5%
3:00 step - 9:00 Pace / 6%
c. 10:00 15:00 easy cool-down.
a. 10:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 3:00 with 2:00 Easy Pace flat recoveries between each step.
8:00 step - 10:15 Pace / 4%
5:00 step - 9:30 Pace / 5%
3:00 step - 9:00 Pace / 6%
c. 10:00 15:00 easy cool-down.
Thursday Apr 11, 2019 #
4 PM
running (Road run) 1:01:00 [3] 5.7 mi (10:42 / mi)
shoes: Brooks
Run 5: 60:00 recovery run of any kind.
Wednesday Apr 10, 2019 #
7 AM
Biking (Trainer) 55:00 [3]
Bike 4: 60:00 easy effort spinning with short seated pushes (strength) and faster spin surges (cardio) mixed in.
Tuesday Apr 9, 2019 #
7 AM
running (Road run) 45:00 [3] 3.8 mi (11:50 / mi)
shoes: Brooks
Run 6: 30:00 super easy recovery run.