Training Log Archive: mgbIn the 7 days ending Dec 11, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Dec 11, 2011 #
1 PM
Running long 1:21:21 [4] 9.66 mi (8:25 / mi) +219m 7:52 / mi
The hilly route. I felt strong on the hills today, and attacked them head on. Especially the last steep hill. I kept going up it at a pretty good clip.
The time is 9 seconds slower than my best time on this route. I had that time at the end of last March after building up all winter and just before starting to have problems with injuries. So it feels great to have this as the starting point for the build-up period.
The time is 9 seconds slower than my best time on this route. I had that time at the end of last March after building up all winter and just before starting to have problems with injuries. So it feels great to have this as the starting point for the build-up period.
Saturday Dec 10, 2011 #
11 AM
Running warm up/down 25:05 [2] 2.79 mi (8:59 / mi) +36m 8:38 / mi
Running 5:25 [3] 0.26 mi (20:51 / mi) +39m 14:13 / mi
Hill bounding. Not the skiing one, but the one for running, to help lengthen stride.
I am starting to realize after attending the intervals that I have a pretty poor stride, so I will work on it during the winter so I get a better form and length of the stride.
I am starting to realize after attending the intervals that I have a pretty poor stride, so I will work on it during the winter so I get a better form and length of the stride.
Running 7:06 [4] 0.74 mi (9:36 / mi) +18m 8:55 / mi
Striding. 4 sets.
Thursday Dec 8, 2011 #
6 PM
Running warm up/down 30:00 [3] 2.0 mi (15:00 / mi)
Warm up before intervals. Both coached and not coached.
Running intervals 30:00 [3] 4.0 mi (7:30 / mi)
I felt better today than last week. Tried to lift my legs higher and get longer strides.
The program was to run cycles of 200m quick, 200m relaxed and 200m fast. I didn't measure times per lap, but for whole cycles:
2:20
2:27
2:28
2:28
2:29
So an average of 6:37 min/mile. That includes relaxed pace, so that is ok.
The program was to run cycles of 200m quick, 200m relaxed and 200m fast. I didn't measure times per lap, but for whole cycles:
2:20
2:27
2:28
2:28
2:29
So an average of 6:37 min/mile. That includes relaxed pace, so that is ok.
Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
Cool down.
Wednesday Dec 7, 2011 #
5 PM
Cycling 20:00 [2] 4.39 mi (4:33 / mi)
Easy biking at the gym. Want to be rested for the intervals tomorrow.
Strength 25:00 [3]
Abdominal Machine - 155 lbs, dumbbell shrug - 2x40 lbs, dumbbell crunch - 2x30 lbs (some at 35),Plank, Captain's Chair, Bench Press - 105 lbs
Tuesday Dec 6, 2011 #
6 PM
Running 54:12 [4] 6.65 mi (8:09 / mi) +145m 7:38 / mi
A fairly ok pace. I had hoped for a little bit faster with the amount I pushed, but it is in the right direction.
Monday Dec 5, 2011 #
5 PM
Cycling 30:00 [3] 7.8 mi (3:51 / mi)
Biking at the gym.
Strength 25:00 [3]
Dip Assisted - 90 lbs, Lateral raise (dumbbell) - 2x25 lbs, Seated Row - 110 lbs, Pec Fly - 130 lbs, Back Fly - 100 lbs, Plank, Sit-ups, Captain's Chair