Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending May 29, 2011:

activity

time

miles

Running - Road / Track

3:34:30

26.01

(8:15)

41.86

(5:07)

520

10c

Running - Trail / Grass

52:44

6.8

(7:45)

10.94

(4:49)

Strength / Weights

2:00

Total

4:29:14

32.81

52.81

580

10c

averages - sleep:7.3

1:30

0:00

» now

Sunday May 29, 2011 #

Running - Road / Track (some trail/grass, too) 1:30:26 10.3 mi (8:47 / mi) +240m 8:11 / mi
ahr:134 max:151 slept:10.0 shoes: Brooks Adrenaline GTS 7 - 1

I ran from home to ISB, going via the Union Bay Natural Area, Foster Island, the Arboretum, Interlaken Park, and Volunteer Park. My legs felt tired, which makes perfect sense after yesterday's brisk run, and the running was mostly effortful. I did have a few moments of feeling good, and that was a pleasant surprise.

Saturday May 28, 2011 #

Event: Street Scramble - Gig Harbor

Running - Road / Track (road) 47:43 6.8 mi (7:01 / mi) +170m 6:31 / mi
ahr:156 max:168 slept:3.4 shoes: Brooks Adrenaline GTS 7 - 1

I ran to Northgate and back, pushing the pace some for most of the run. Running felt okay--not bad and not good.

Friday May 27, 2011 #

Note
slept:7.0 (rest day)

Thursday May 26, 2011 #

Note
slept:7.0 (rest day)

Wednesday May 25, 2011 #

Running - Road / Track warm up/down 14:10 1.42 mi (10:00 / mi)
shoes: Brooks Adrenaline GTS 7 - 1

Warm-up jogging, mostly with Terry, at the Club Northwest all-comers track meet.

Running - Road / Track (track) 6:10 [3] 1.0 mi (6:10 / mi)
shoes: Nike Zoom Waffle - Husky color

Joggers Mile predicted time race. The object is to run--without wearing a watch--as close to your predicted time as possible (and times under 5:00 can not be considered jogging and thus are grounds for disqualification.) I predicted that I would run 6:10, and after a 1:29 first lap, I slowed just enough to run exactly my predicted time and won--just like in the good ole days!

Terry predicted she would run 11:00, then she crossed that out and put 10:30...then crossed that out and put 10:15. She ended up running 9:14, doing quite poorly in the predicted-time event, but being surprised and pleased at her fitness being better than she expected.

Running - Road / Track 6:00 0.67 mi (9:00 / mi)
shoes: Nike Zoom Waffle - Husky color

A bit of jogging to stay somewhat warmed up between the Joggers Mile and the mile race.

Running - Road / Track intervals (track) 5:15 [4] 1.0 mi (5:15 / mi)
shoes: Nike Zoom Waffle - Husky color

I ran the mile race, treating it as a long interval, rather than as an all-out race. I listed a seed time of 5:30, thinking my time would be around there, or maybe 5:25. Putting together four 80-second laps seemed like it would probably be out of reach, given my total lack of interval training and general lack of much training at all lately.

However, I was pleasantly surprised to run 78, 80, 80, 77, even feeling like kicking a bit on the last lap and passing a few runners. It felt fast but good--a fun race.

Tuesday May 24, 2011 #

Running - Road / Track (urban orienteering) 44:46 ** 4.83 mi (9:16 / mi) +110m 8:39 / mi
10c slept:7.4

Running while finishing the Gig Harbor Street Scramble vetting. It was a very nice evening for a run around the harbor.

Monday May 23, 2011 #

Running - Trail / Grass 52:44 [2] 6.8 mi (7:45 / mi) +60m 7:33 / mi
ahr:145 max:158 slept:9.0 shoes: Brooks Adrenaline GTS 7 - 1

I ran via Ravenna Park and Blvd. to Green Lake, around the lake along the outside path, and back home. I felt remarkably good for the first half hour or so, then after I stopped to do a few pull-ups at the South end of the lake, I got tired, and my heart rate started going up into the 150s.

Strength / Weights (pull-ups) 2:00 [3]

7 overhand pull-ups, then 5 underhand pull-ups (after about 1.5 minutes rest)

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