Training Log Archive: j-manIn the 7 days ending Jul 30, 2005:
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Saturday Jul 30, 2005 #
Bike 1:40:00 [2]
Around St. Michael's with Dasha. Very flat.
Friday Jul 29, 2005 #
Run 36:00 [3] 4.18 mi (8:37 / mi)
shoes: Adidas
Run with Dasha.
She turned around at the bridge (where I turned around last time) at 18:30. Because the objective was to do 40 minutes, I ran until 20 and turned around. At that point I had spotted her 3:00, meaning that I'd need to run 16.20% faster, but also suspecting faster than that because she always runs faster on the second half.
So, I did beat her back, finishing in 35:30 and cooling down for :30. She therefore did 17:30, which is a 5.5% improvement.
She turned around at the bridge (where I turned around last time) at 18:30. Because the objective was to do 40 minutes, I ran until 20 and turned around. At that point I had spotted her 3:00, meaning that I'd need to run 16.20% faster, but also suspecting faster than that because she always runs faster on the second half.
So, I did beat her back, finishing in 35:30 and cooling down for :30. She therefore did 17:30, which is a 5.5% improvement.
Thursday Jul 28, 2005 #
Run 30:00 [3] 3.98 mi (7:32 / mi)
Actually ran 30:30 but subtracted 30 seconds for the time spent going up and down the steps at the river (which is just vertical, no horizontal.)
Wednesday Jul 27, 2005 #
Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics
to gym
Weight training 40:00 [3]
more signs of improvement, e.g.
got up 90 on BP
through 235 on LP (4 x 20, starting at 155 and skipping one)
and 20, 20, 30 on the most exquisite lunges
got up 90 on BP
through 235 on LP (4 x 20, starting at 155 and skipping one)
and 20, 20, 30 on the most exquisite lunges
Bike 20:00 [2] 7.2 mi (2:47 / mi)
level 12 hills
Cross Training 20:00 [4]
ahr:152 max:157
level 12 hills
425 calories (a PR for this time?)
rpms were 90+ most of the way (i.e., the last 15 minutes or so) and didn't let them dip during the recovery (but I didn't push the intervals either.)
Maximum HR not high, but if output is correct, this is a legitimate 4 effort.
ahr is an estimate - probably high
425 calories (a PR for this time?)
rpms were 90+ most of the way (i.e., the last 15 minutes or so) and didn't let them dip during the recovery (but I didn't push the intervals either.)
Maximum HR not high, but if output is correct, this is a legitimate 4 effort.
ahr is an estimate - probably high
Run warm up/down 6:00 [2]
shoes: Asics
from gym
Note
Should be the last hard day before CO. I may do a 60 minute run one day, but nothing high intensity and no weights.
Tuesday Jul 26, 2005 #
Run warm up/down 10:00 [2]
Run race 20:00 [4] 5.0 km (4:00 / km)
ahr:161 max:168
West Chester cross country race.
Time is approximate (to within ~2 seconds).
Decent run with good effort. First running race I've done in several years but I had done these WC races at the other location in... 1999?
Thought I was through the 2 mile split in 12:07 but that probably can't be right given the overall time, unless I really got slow int he last mile. I hope not that slow.
Winner was 16:05. Pretty good considering that we were running in a furnace.
Time is approximate (to within ~2 seconds).
Decent run with good effort. First running race I've done in several years but I had done these WC races at the other location in... 1999?
Thought I was through the 2 mile split in 12:07 but that probably can't be right given the overall time, unless I really got slow int he last mile. I hope not that slow.
Winner was 16:05. Pretty good considering that we were running in a furnace.
Sunday Jul 24, 2005 #
Event: DVOA Valley Forge Mt. Misery
Run warm up/down 10:00 [2]
Orienteering race 46:40 [4] ***
Mt. Misery.
Lousy race. Ran the WrongWay.
Lousy race. Ran the WrongWay.