Training Log Archive: cmorseIn the 7 days ending Jul 29, 2001:
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Friday Jul 27, 2001 #
Run - Trail (Sampler-->Moonlight) 58:48 [4] 11.31 km (5:12 / km)
8am - pushed 3 major hills, cruised the rest. Felt pretty good, plenty in reserve.
Thursday Jul 26, 2001 #
Run - Treadmill (Hill Intervals) 30:00 [5] 5.91 km (5:05 / km)
10:30am - 2%, 4%, 6%, 8%, 6%, 5% - 2min on, 2 min recovery
Tuesday Jul 24, 2001 #
Note
HRr = 43
Run - Treadmill (5M Tempo) 43:48 [3] 8.85 km (4:57 / km)
7:30am - 5 Mile Tempo Run-
0.25m warmup at 4.5mph
2 miles at 8mph w/ 3% incline (HRmax = 139)
1 mile at 8mph w/ 6% incline (HRmax=160)
1.5 miles at 8mph, 3% (HRmax=150)
0.25m @ 10mph w/ -5% incline
0.25m @ 12mph w/ -5% incline
0.25m cooldown at 4mph.
Heart Rates seem to be about 10bpm lower than last week for same workout. I did notice HR is lower for short, choppy strides rather than long 'power' strides. Must be less effort to run uphills with short strides (perhaps analagous to Armstrong blowing Ullrich away on Alpe de Huez with fast cadence on climbs?) Faster 1/4's at end to stretch out muscles and stride.
0.25m warmup at 4.5mph
2 miles at 8mph w/ 3% incline (HRmax = 139)
1 mile at 8mph w/ 6% incline (HRmax=160)
1.5 miles at 8mph, 3% (HRmax=150)
0.25m @ 10mph w/ -5% incline
0.25m @ 12mph w/ -5% incline
0.25m cooldown at 4mph.
Heart Rates seem to be about 10bpm lower than last week for same workout. I did notice HR is lower for short, choppy strides rather than long 'power' strides. Must be less effort to run uphills with short strides (perhaps analagous to Armstrong blowing Ullrich away on Alpe de Huez with fast cadence on climbs?) Faster 1/4's at end to stretch out muscles and stride.
Monday Jul 23, 2001 #
Note
HRr = 44
Run - Treadmill (Speed Intervals (3 sets)) 39:06 [5] 8.05 km (4:51 / km)
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.
Odd twinge in bottom of right foot - outside middle of foot.