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Training Log Archive: j-man

In the 7 days ending Nov 7, 2009:

activity # timemileskm+m
  Run3 4:23:13 13.53 21.77
  Bike1 1:00:00
  Rowing Machine1 1:00:00 8.29(7:14) 13.35(4:30)
  Map Hike/Run1 1:00:00
  rowing1 38:00
  Plyometrics1 7:00
  Total7 8:08:13 21.82 35.12

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Saturday Nov 7, 2009 #

rowing 38:00 intensity: (15:00 @2) + (19:00 @3) + (4:00 @4)

Lightweight alumni row. Mueller, Kim, and BOZ in the house.

They gave us 4 seniors, but made them switch sides. The other alumni boat artfully cheated (which is allowed) and had two lengths on us before we even moved the oars. I want to recruit their cox for next time!

Still, great fun.

DSC_0656

Friday Nov 6, 2009 #

Note

A quality rant. I couldn't have done better.

Run 1:40:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Very soon after a buffet breakfast with Simkiss at the Radnor Hotel, I did a morning Valley Forge run. At the beginning I was exhausted and wanted to sleep, but gradually got with the program.

Joy, Misery, Fatlands, Joy.

(Felt better halfway through Fatlands.)

Thursday Nov 5, 2009 #

Rowing Machine 1:00:00 intensity: (50:00 @2) + (10:00 @3) 13.35 km (4:30 / km)

Steady effort, although not preoccupied with spms. They probably average around 22.

Ankle uncomfortable for first 30 minutes. Why does this happen to me? (No need to answer.)

13,347

Wednesday Nov 4, 2009 #

Bike 1:00:00 [2]

Level 8 hills in the morning before my breakfast meeting and before the drive (7 hours or so) to PA.

Tuesday Nov 3, 2009 #

Run warm up/down 34:00 [2] 4.4 mi (7:44 / mi)
shoes: Reebok Bobby Curtis

To the track. Got started slightly late, but got there OK.

Plyometrics 7:00 [2]
shoes: Reebok Bobby Curtis

The basics.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: Reebok Bobby Curtis

Strides

Run intervals 30:13 intensity: (11:07 @2) + (19:06 @4) 4.23 mi (7:09 / mi)
shoes: Reebok Bobby Curtis

Mini death spiral workout. A fair bit of wind. No track work in two weeks, so I wasn't sure what would happen. Thin crowd, too.

1600 @ 5-8K pace
800 @ 3-5K pace
400 @ mile-3K pace
400 @ mile
800 @ 3K pace
1600 @ 5K pace

400 rest after the 1600, otherwise 200 rest.
533
308

241
154

115
200

113
201

243
204

541

Average laps:
83.25
80.50
75
73
81.50
85.25

Simple average of 79.75, weighted average of 81.86

OK on the 400s, but the rest seemed slightly slow. But, in retrospect, not too bad.

Run warm up/down 35:00 [2] 4.4 mi (7:57 / mi)
shoes: Reebok Bobby Curtis

Easy on the way home. Felt tired. Had my headlamp.

Monday Nov 2, 2009 #

Run 1:00:00 intensity: (48:00 @2) + (8:00 @3) + (4:00 @4)
shoes: 9 2007 Saucony

Level 8 hills. Normal acceleration at the end.

1,034 calories. Legs felt nice, but ankle not really.

Sunday Nov 1, 2009 #

Note

Directing CSU local at Rocky Woods in Medford.

Map Hike/Run 1:00:00 intensity: (30:00 @1) + (30:00 @2) ***
shoes: Inov-8 Mudlcaw 330 August 2009

Hauling water in the morning. Grabbing a few controls in the afternoon.

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