Training Log Archive: kensrIn the 7 days ending Sep 29, 2008:
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Sunday Sep 28, 2008 #
Road Running warm up/down (/recoveries) 23:44 [1] 2.5 mi (9:30 / mi)
Road Running intervals 27:13 [4] 3.5 mi (7:47 / mi)
Training has been sluggish lately, so decided to try some planning. Got a free trial to the Central XC Academy program, plus researched a little in Sleamaker's Serious Training for Endurance Athletes. Both confirmed most of my training has been at junk intensity level 2, 75% max HR. This is too hard for a recovery day, and not hard enough to do much good.
So broke my 6 mile run into four intervals of about 6 minutes at level 4, 90% max HR, separated by recovery running at level 1. Level 4 seems to be 144 for me (max 160), but will do a specific hill test later, since that seems low. Intervals were:
Warmup - 5.00
Interval 1 - 5.36 easy downhill, ending HR 125, not working very hard even at 6:44 pace
Recovery - 4.44
Interval 2 - 6.45 uphill at end, HR 144
Recovery - 4.55
Interval 3 - 7.23 uphill at end, HR 144
Recovery - 3.28
Interval 4 - 7.29 easy uphill, HR 148
Cooldown - 5.40
Felt good, hit the hot tub for the first time this season.
So broke my 6 mile run into four intervals of about 6 minutes at level 4, 90% max HR, separated by recovery running at level 1. Level 4 seems to be 144 for me (max 160), but will do a specific hill test later, since that seems low. Intervals were:
Warmup - 5.00
Interval 1 - 5.36 easy downhill, ending HR 125, not working very hard even at 6:44 pace
Recovery - 4.44
Interval 2 - 6.45 uphill at end, HR 144
Recovery - 4.55
Interval 3 - 7.23 uphill at end, HR 144
Recovery - 3.28
Interval 4 - 7.29 easy uphill, HR 148
Cooldown - 5.40
Felt good, hit the hot tub for the first time this season.
Saturday Sep 27, 2008 #
Weight Training 30:00 [4]
3 sets x 20 reps; 6 sets wall wgts
Friday Sep 26, 2008 #
Event: North American Championships
Road Running (Chester via PO) 58:40 [3] 6.0 mi (9:47 / mi)
Rainy day, easy run. Not bad once you got over the being wet part.
Thursday Sep 25, 2008 #
Trail Running (GMtn High School) 20:00 [3] 1.5 mi (13:20 / mi)
Around the hiking trail, using the cutoff.
Track workout intervals 31:00 [3] 3.8 mi (8:09 / mi)
Recovery lap between each interval. Wanted to do a mile at a decent pace, but couldn't get the legs moving. May be still suffering from effects of head /chest cold.
400 - 1.50
400 - 1.45
mile - 7.30
400 - 1.34
1/2 mile - 3.24
400 - 1.50
400 - 1.45
mile - 7.30
400 - 1.34
1/2 mile - 3.24
Tuesday Sep 23, 2008 #
Trail Running (Daily hill run x 2) 23:00 [3] 1.5 mi (15:20 / mi)
Run up with Casey. Then over and trimmed branches off a couple new connecting trails in the Pines.