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Training Log Archive: j-man

In the 7 days ending Jan 28, 2006:

activity # timemileskm+m
  Run6 5:34:56 33.92 54.59
  Cross Training1 25:00
  Bike1 20:00
  Weight training1 5:00
  Total6 6:24:56 33.92 54.59

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Saturday Jan 28, 2006 #

Run 1:45:00 [2] 12.0 mi (8:45 / mi)
shoes: Spikeless VJs

Started with Dasha (with one loop around the lake.) That one seemed like 1.5 effort. Then I did 1 hour on my own, trying to get further in Seneca Creek Park. No trail where I hoped/expected one.

Didn't run fast, but felt like I was dragging. No dinner night before probably played a role.

Lots of people (too many.) Dogs, too. No beavers.

Thursday Jan 26, 2006 #

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Run 25:00 [3] 3.42 mi (7:19 / mi)
ahr:146 max:156 shoes: Adidas

short but sweet.

level 8 hills, 8 mph.

I bumped up these both slightly starting at :30 through the 5th interval. I jacked it to 9 mph for 30 of that one, back to 8, up to 9 for the last :30 of the 6th interval and kept it there until end. Jacked climb to 5.5% for last :30.

Felt good by middle. Calf and glute tight at beginning.

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

from gym

Wednesday Jan 25, 2006 #

Run 1:30:00 [2] 11.5 mi (7:50 / mi)
ahr:128 shoes: Reeboks

Streets of Philadelphia. Basically, down South to Front, back Market, and some major figure eights in West Philly.

Tuesday Jan 24, 2006 #

Run warm up/down 37:25 [2]
shoes: Spikeless VJs

TNT, warmup to bridge plus one jog up and down the interval course. 17:23 for this.
20:00 or so from top of last interval back, going up the horse trail.

Run intervals 23:17 [4]
shoes: Spikeless VJs

TNT intervals!

Supposed to do 6 but I did 2 bonus for extra kick. OK effort. Average deterioration of power stroke was 2.91% and of recovery phase 6.61%. The latter is a sign of mental weakness. Need to fix that.

Lap Lap Time Max Avg Min delta
1 01:19.1 158 149 126
R1 01:30.7 159 149 141
2 01:14.7 163 155 143 -5.56%
R2 01:34.2 163 150 141 3.86%
3 01:17.7 161 155 141 4.02%
R3 01:36.9 162 151 144 2.87%
4 01:21.6 161 155 145 5.02%
R4 01:43.3 161 149 138 6.60%
5 01:24.3 161 154 141 3.31%
R5 02:02.4 160 144 132 18.49%
6 01:23.2 159 151 133 1.30%
R6 02:11.3 159 143 131 7.27%
7 01:26.2 157 150 134 3.61%
R7 02:01.9 158 144 134 7.16%
8 01:28.9 157 149 135 3.13%

Monday Jan 23, 2006 #

Run warm up/down 6:00 [1] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Cross Training 25:00 [3]

Level 12 hills, 4.66 miles.

Crappy effort -- solid through 2/3 but then bonked (or the machine suddenly ratcheted up the resitance.) Whatever. Still was working hard enough.

Bike 20:00 [2]

Level 12 hills. Legs felt better, but it was only the bike so no need to be excited.

Weight training 5:00 [2]

Lunges and calf exercises. On latter, did far too much weight. Did like 2 x 10 but felt intense discomfort. I would have expected calves to be bulletproof now, but without hill running or weights this may be what you get.

Run 6:00 [2] 0.75 mi (8:00 / mi)

from gym

Sunday Jan 22, 2006 #

Run 30:14 [2] 4.0 mi (7:34 / mi)
shoes: Adidas

Run with Dan on his trail route in Reno.

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