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Training Log Archive: ccsteve

In the 7 days ending Jun 27, 2012:

activity	#	time	miles	km	+m
Morning Run	6	5:46:01	29.6	47.63	400
Walking	2	2:22:00	1.5	2.41
Cycling	2	1:30:30	3.0	4.83
Dance	1	1:00:00
Total	7	10:38:31	34.1	54.88	400

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Wednesday Jun 27, 2012 #

Morning Run warm up/down (pavement) 13:40 [2] 1.5 mi (9:07 / mi)
shoes: New Balance 479 - V3

Morning Run intervals (pavement) 53:55 [4] 4.0 mi (13:29 / mi)
shoes: New Balance 479 - V3

Intervals with Rachael - 800m w about a 3 min rest in between. Matched strides with her on the first - 96 spm. But to keep with her I had to chop my stride down and it just didn't work for me. Spent a couple working form and raising my knee. Working on them by the last two. 4:17, 4:17, 4:11, 4:11, 4:08, 4:03, 3:59, 3:47.

Morning Run warm up/down (pavement) 10:12 [3] 1.0 mi (10:12 / mi)
shoes: New Balance 479 - V3

Tuesday Jun 26, 2012 #

Event: ROC - Black Creek Park [2012 Sprint Series #3 Score-O]

Cycling warm up/down 12:00 [1] 1.5 mi (8:00 / mi)

Morning Run (trails) 46:00 [4] 4.0 mi (11:30 / mi) +300m 9:20 / mi
shoes: Vibram Treksport

Trail run at Lincoln with Rachael.

Cycling warm up/down 12:00 [1] 1.5 mi (8:00 / mi)

Monday Jun 25, 2012 #

Morning Run warm up/down (pavement) 15:00 [2]
shoes: New Balance 479 - V3

Morning Run (trails) 45:00 [4] 3.0 mi (15:00 / mi)
shoes: New Balance 479 - V3

Hill reps at Lincoln park with R. 8 trips up for 2 minutes at a time, recovery on the way back down and any time needed to get back to an even minute mark.

Walking warm up/down 22:00 [2] 1.5 mi (14:40 / mi)
shoes: New Balance 479 - V3

Dance 1:00:00 [1]

Sunday Jun 24, 2012 #

Morning Run (pavement) 1:15:00 [3] 7.2 mi (10:25 / mi)
shoes: New Balance 479 - V3

Long slow with Rachael before the Junior Olympic qualifier meet at Hilton. Her first long workout in a while.

Melissa advanced with the light (none) competition, but walked like she hasn't worked out in a while (and she hasn't).

Saturday Jun 23, 2012 #

Walking (Mowing) 2:00:00 [2]

Friday Jun 22, 2012 #

Morning Run (pavement) 42:18 [2] 4.0 mi (10:35 / mi) +40m 10:15 / mi

Four really easy miles with Rachael walking easy.

Thursday Jun 21, 2012 #

Morning Run (pavement) 44:56 [3] 4.9 mi (9:10 / mi) +60m 8:50 / mi
shoes: New Balance 479 - V3

Hot out, but good results - the knee thing does seem surface and bruise wise, so running was fine. 9:12, 9:44, 8:48, 8:57, 8:13.

Counted 86 spm after the first mile.

Cycling 35:50 [3]

Cycling 30:40 [3]

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