Training Log Archive: kensrIn the 7 days ending Oct 5, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Oct 5, 2008 #
Road Running long 1:32:00 [1] 9.6 mi (9:35 / mi)
L1 Overdistance. Across Green Mtn Tpke and back up Pleasant Valley to Rte 11. Climbing most of the way back.
Hiking 30:00 [0] 2.0 mi (15:00 / mi)
Hike around the GMUHS trail with friends Tim and Peggy from Baltimore.
Also reinstalled the treads on the Bombi and got it running. Put a new roof on the shed this weekend, too. Getting ready for winter. Hard frost every night for the past few days.
Also reinstalled the treads on the Bombi and got it running. Put a new roof on the shed this weekend, too. Getting ready for winter. Hard frost every night for the past few days.
Saturday Oct 4, 2008 #
Road Running (Warmup/recovery/cool down) 55:19 [1] 5.86 mi (9:26 / mi)
Road Running intervals (3 x 3 min) 9:19 [3] 1.17 mi (7:58 / mi)
L3 intervals up a slight hill. Actually ended up more L4 (HR 150); may need to revise the ranges. Will have to do a max HR test next week.
Thursday Oct 2, 2008 #
Weight Training 1:00:00 [2]
AM strength session. 10 min warmup jog. Ladder drills, squat jumps (bad on achilles), leg squats, planks, core, upper body curls, pullups (2 x 7); mostly 2 sets, low reps
Track workout warm up/down 25:00 [1] 2.8 mi (8:56 / mi)
Track workout intervals (7 X 800) 25:20 [4] 3.71 mi (6:50 / mi)
PM Max VO2 workout. Plan for 3 min intervals at L4; decided to do 800's. Had to run around benches for girls soccer game, not to mention the players, so the intervals were a little longer than planned. Rain shower started just as I finished the warmup laps. Didn't want to warm up all over again, so just started into the intervals. Sun out by the time I finished. Static recoveries until HR dropped to 120.
3.39/.54mi
3.42/.53
3.35/.52
3.29/.53
3.26/.53
3.30/.52
3.23/.53
Seemed to hit lower range of L4; HR was in the 144-150 range.
3.39/.54mi
3.42/.53
3.35/.52
3.29/.53
3.26/.53
3.30/.52
3.23/.53
Seemed to hit lower range of L4; HR was in the 144-150 range.
Wednesday Oct 1, 2008 #
Road Running (Chester via PO) 53:50 [1] 6.0 mi (8:58 / mi)
Easy distance. Target at Level 1 recovery, but did a few pickups crossing intersections. Much easier to increase HR running than on roller skis. Felt lazy, but comfortable.
Tuesday Sep 30, 2008 #
Weight Training 45:00 [3]
AM strength workout. Ten minute warmup jog in the Pines with Casey. Then 35 sec planks all around. 1 set 30 situps, 20 back extensions, 15 squats, 15 Russian hamstrings; 15 pushups, 6 pullup, 20 bench dips, 15 curls, 12 bent over flys. 5 min cool off jog.
Roller skiing (Speed) 38:00 5.0 mi (7:36 / mi)
10 min warmup; then 15 sec pickups with 90 sec recovery. Had trouble with this. Pickups were to be Level 5, but couldn't get my HR much past Level 3 threshhold. Ended up with 30 sec pickups and 1 min recoveries x 14 on road below house. Last half were double poling; started getting HR higher as I got up on better grade. So more of an aerobic threshhold workout.Next time will go up hill from us; extended climb (1 km).