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Training Log Archive: schristoph

In the 7 days ending Oct 28, 2018:

activity

time

miles

running

7:07:22

50.0

(8:33)

80.46

(5:19)

conditioning

1:10:30

climbing

1:00:00

Total

9:17:52

50.0

80.46

[1-5]

8:59:52

1:58

0:00

» now

Sunday Oct 28, 2018 #

8 AM

running 58:03 [3] 11.06 km (5:15 / km)
shoes: Asics GT-2000 6

peaceful solo run out past the hospital. GORGEOUS

12 PM

climbing (gym) 1:00:00 [2]

was gonna go outdoor with some girls today, but two of them had to bail and we only had a rope and no quickdraws :/

Saturday Oct 27, 2018 #

9 AM

running warm up/down 14:31 [2] 2.6 km (5:35 / km)
shoes: Saucony Kinvara 8

10 AM

running race 43:53 [5] 10.14 km (4:20 / km)
shoes: Asics Hyper Speed 7

Not enough sleep but this was so fun! Strong first 5k with Aly, then started getting tired, hung onto her for another k, then died at 6k. Somehow pushed through and was able to finish just under 44. Overall a good first 10k :)

running warm up/down 11:57 [1] 1.79 km (6:41 / km)
shoes: Saucony Kinvara 8

Friday Oct 26, 2018 #

running 49:44 [3] 10.02 km (4:58 / km)
shoes: Saucony Kinvara 8

Thursday Oct 25, 2018 #

7 AM

running 1:00:09 [2] 10.64 km (5:39 / km)
shoes: Saucony Kinvara 8

easy run on the hospital trails with Matt and Rachel, plus some extra

conditioning (core) 6:00 [3]

Core #2 on the NJP training program, again only 30s/exercise instead of a minute. Full force hopefully next week

Wednesday Oct 24, 2018 #

7 AM

running warm up/down 20:34 [3] 3.39 km (6:04 / km)
shoes: Asics GT-2000 6

Yay! I dragged 3 other people on my warmup today!!

running intervals 35:26 [4] 7.92 km (4:28 / km)
shoes: Asics GT-2000 6

5x 3 min at 3:55/k, 3 min at 4:35/k. Finish with 4x100m.
Paces (tempo): 4:06 (was on pace except for waiting for a car to cross a street), 4:27; 3:57, 4:44; 4:19, 4:50; 3:55, 4:42; 3:51, 4:33
Paces (100s): 3:20, 3:08, 2:54, 3:04

D E A D. Was rough, stopped 2 min into the third set, but was able to complete the workout. Overall happy bc last time I did this it was hard, and I wasn't sure I'd be able to handle the extra set and faster paces, but I did. Unhappy because stomach but also when I stopped it was because I was exhausted and realized I was way off pace (like 50m behind where I should have been at 2 min). I shouldn't let being off pace discourage me from completing- or persuade me to drop out of- an interval. Also trail was super windy in that section so my watch could have just not been picking up the full distance. Either way, I need to not stop so much. :/

running warm up/down 9:25 [2] 1.64 km (5:45 / km)
shoes: Asics GT-2000 6

9 AM

conditioning (lifting) 27:00 [3]

Deadlifts: 2x5, 95lbs
Stepback lunge: 3x10, 30lbs
Power cleans: 3x4, 50lbs
Goblet squat: 1x20, 30lb
Push press: 2x10, 30lbs
Beast makers: 2x12, 15lbs

woot woot building the base lets gooooo

Tuesday Oct 23, 2018 #

5 PM

running 1:02:23 [3] 11.24 km (5:33 / km)
shoes: Asics GT-2000 6

good long slower run with tri on the trails S of campus.

conditioning (core) 4:30 [3]

Core 1 of the JNT/JDT Strength and Conditioning plan. was crunched on time so did 30s each and skipped an exercise I didn't know how to do.

Monday Oct 22, 2018 #

8 AM

running warm up/down 25:38 [3] 4.14 km (6:11 / km)
shoes: Asics GT-2000 6

running hills 23:07 [4] 3.85 km (6:00 / km)
shoes: Asics GT-2000 6

8x ~240-250m stretch on Peet's hill, with about 90m uphill and the rest flat, focus on pushing through the end of the hill and maintaining effort. I don't think I picked a steep enough hill because it wasn't difficult to keep going after I reached the flat.
Paces: 3:46, 3:54, 4:00, 3:51, 3:50, 3:45, 3:43, 3:34

running 12:32 [3] 2.03 km (6:10 / km)

12 PM

conditioning (plyometrics) 15:00 [4]

ugh. increased box height to what looked like 1 1/2 feet (knee height, up from mid shin) and increased dumbbell weight from 8lb to 10lb. also feeling tired so only did 2 sets today.

conditioning (stretching/rolling) 18:00 [0]

ankle strength, knee strength, foam roller

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