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Training Log Archive: coach

In the 7 days ending Jun 16, 2014:

activity # timemileskm+m
  paved running5 3:22:55 18.6(10:55) 29.93(6:47) 555
  trail running2 1:58:41 11.13(10:40) 17.91(6:38) 583
  track running2 1:16:17 8.76(8:42) 14.1(5:25) 1
  rowing machine5 50:00 6.75(7:25) 10.86(4:36)
  Total10 7:27:53 45.24(9:54) 72.81(6:09) 1139
  [1-5]10 7:26:21
averages - sleep:8.2 rhr:36 weight:143.3lbs

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Monday Jun 16, 2014 #

rowing machine (33abs20/20hamb20/35toes) 10:00 [3] 2.26 km (4:25 / km)
slept:8.75

Sunday Jun 15, 2014 #

Event: WCOC Summer Picnic and meeting
 

Note

New shoes arrived on Thursday.
Been thinking I need to go back to how I learned to run, on the balls of my feet and flat bottom canvas sneakers.
Ordered a pair of road shoes and trail shoes which have zero (Altras) or minimal (Saucony, 3mm) drop.
Brought them plus the old 1150s, in case the others did not work out, to the morning run.
7 AM

paved running hills 40:04 intensity: (1 @0) + (1:39 @1) + (17:07 @2) + (13:34 @3) + (4:30 @4) + (3:13 @5) 3.58 mi (11:12 / mi) +269m 9:04 / mi
ahr:118 max:167 shoes: Altra Instinct 1.5

Trail Animals hill repeats on Big Blue Observatory road.
Came late and only did 2.

trail running 47:32 intensity: (8 @1) + (5:55 @2) + (38:36 @3) + (2:53 @4) 4.6 mi (10:20 / mi) +162m 9:19 / mi
ahr:119 max:144 shoes: Saucony Kinvara TR

Saturday Jun 14, 2014 #

2 PM

paved running warm up/down 30:06 intensity: (24 @0) + (16:22 @1) + (13:17 @2) + (3 @3) 2.34 mi (12:52 / mi) +24m 12:28 / mi
ahr:96 max:117 shoes: Asics 1150

WIth Jude until we got to the track.

track running intervals 4:07 intensity: (5 @1) + (9 @2) + (14 @3) + (37 @4) + (3:02 @5) 0.64 mi (6:26 / mi)
ahr:146 max:156 shoes: Asics 1150

Plan was 4x1200m. Hot and sunny. Changed to 5x1000m. with about 3 1/2 m rests.

track running intervals 7:14 intensity: (1:49 @1) + (29 @2) + (37 @3) + (57 @4) + (3:22 @5) 0.71 mi (10:09 / mi)
ahr:130 max:156

track running intervals 7:16 intensity: (1:07 @1) + (1:15 @2) + (29 @3) + (49 @4) + (3:36 @5) 0.74 mi (9:49 / mi)
ahr:131 max:156

track running intervals 7:57 intensity: (1:30 @1) + (1:30 @2) + (27 @3) + (55 @4) + (3:35 @5) 0.75 mi (10:39 / mi) +1m 10:36 / mi
ahr:128 max:154

track running intervals 7:34 intensity: (1:18 @1) + (1:16 @2) + (34 @3) + (59 @4) + (3:27 @5) 0.68 mi (11:05 / mi)
ahr:129 max:153

paved running warm up/down 23:53 intensity: (4 @0) + (1:58 @1) + (14:06 @2) + (7:45 @3) 1.8 mi (13:16 / mi) +34m 12:32 / mi
ahr:108 max:127

On the way back , rescued one turtle, 3 beer cans.

Friday Jun 13, 2014 #

rowing machine (30abs10/20hamb15/30toes) 10:00 [2] 2.18 km (4:35 / km)
rhr:35 slept:6.5 weight:143lbs

3 PM

paved running 48:56 intensity: (32 @1) + (9:25 @2) + (38:56 @3) + (3 @4) 5.03 mi (9:44 / mi) +125m 9:02 / mi
ahr:117 max:131

Thursday Jun 12, 2014 #

rowing machine (15abs20hamb) 10:00 [3] 2.07 km (4:50 / km)
rhr:36 slept:9.0 weight:142lbs

Wednesday Jun 11, 2014 #

rowing machine (33abs30hamb) 10:00 [3] 2.2 km (4:33 / km)

4 PM

paved running warm up/down 33:20 intensity: (24 @0) + (17 @1) + (6:28 @2) + (1:31 @3) + (18:08 @4) + (6:32 @5) 3.74 mi (8:55 / mi) +81m 8:21 / mi
ahr:133 max:163 shoes: Asics 1150

2.3 miles at T pace.

track running tempo 42:09 intensity: (12 @1) + (1:48 @2) + (8:13 @3) + (31:56 @4) 5.24 mi (8:03 / mi)
ahr:134 max:143 shoes: Asics 1150

10x800@ T

paved running warm up/down 21:32 intensity: (2:35 @1) + (18:42 @2) + (15 @3) 1.72 mi (12:32 / mi) +19m 12:07 / mi
ahr:102 max:113

Tuesday Jun 10, 2014 #

rowing machine (20abs20hamb) 10:00 [2] 2.15 km (4:39 / km)
slept:8.5 weight:145lbs

2 PM

paved running warm up/down 2:34 intensity: (39 @0) + (1:05 @1) + (50 @2) 0.2 mi (13:09 / mi)
ahr:91 max:112 shoes: Merrell Glove

trail running (Skyline One) 1:11:09 intensity: (18 @1) + (2:34 @2) + (36:39 @3) + (29:08 @4) + (2:30 @5) 6.53 mi (10:54 / mi) +421m 9:05 / mi
ahr:129 max:152 shoes: Merrell Glove

Parked in ski parking to do a short warm up,down.
Not feeling very ambitious, and was trying out the minimalist shoes.
Either I am a tenderfoot, or these will never be comfortable over the rocks on the Skyline trail. I was avoiding the rocks and they seemed a bit slippery on the wet rocks. Ordered some new trail shoes for training, have to save these for smooth trails.

paved running warm up/down 2:30 intensity: (17 @2) + (2:13 @3) 0.2 mi (12:37 / mi) +3m 12:03 / mi
ahr:118 max:125 shoes: Merrell Glove

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