Training Log Archive: cmorse

HRr = 44

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.

Event: CNYO 12th Annual Rogaine
 

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.

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)

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