Training Log Archive: britty327In the 7 days ending Dec 8, 2012:
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Saturday Dec 8, 2012 #
5 AM
Run 1:10:00 [3] 7.31 mi (9:35 / mi)
shoes: Salomon Speedcross
Pre-dawn run w/Chuck at Deer Grove. Saw a weasel! They turn white in winter...never seen one. Also ran across plenty of deer and an owl. Great day for a run. Spitting rain/snow.
Friday Dec 7, 2012 #
Note
(rest day)
Day off after intervals and a late night. At the softball coaching clinic the next 2 days.
Thursday Dec 6, 2012 #
9 AM
Run 1:00:00 [5] 4.5 mi (13:20 / mi)
Quarters on the track.
WU- 2miles
Stridesx4
6x400m w/1 min rest
1:24 1:25 1:25 1:24 1:25 1:26
Cooldown- 1mile
Hard effort. 1st track workout since summer. Did not feel recovered for the 6th one but was able to push through. The goal is to keep intensity high throughout the winter without putting up crazy mileage numbers.
WU- 2miles
Stridesx4
6x400m w/1 min rest
1:24 1:25 1:25 1:24 1:25 1:26
Cooldown- 1mile
Hard effort. 1st track workout since summer. Did not feel recovered for the 6th one but was able to push through. The goal is to keep intensity high throughout the winter without putting up crazy mileage numbers.
8 PM
Bike 1:29:00 [4] 23.5 mi (15.8 mph)
Night ride with the BCF guys. Pushed me a little harder than I felt like going. Legs were fatigued from intervals this morning.
Wednesday Dec 5, 2012 #
4 PM
Strength 1:00:00 [3]
Shift day.
C&J doubles up to 115 (no bumpers)
various SSs
hamstring work
stretch
yay
C&J doubles up to 115 (no bumpers)
various SSs
hamstring work
stretch
yay
Tuesday Dec 4, 2012 #
12 PM
Run 49:45 [3] 5.66 mi (8:47 / mi)
3 PM
Bike 34:35 [3] 9.8 mi (17.0 mph)
Bike to softball.
Monday Dec 3, 2012 #
9 AM
Strength 1:00:00 [3]
CFBN's programming. Rt shoulder's int/ext rotators flared up from using the canoe paddle this wknd. Working on that.
2 PM
Run 35:00 [3] 4.12 mi (8:30 / mi)
Comlara
3 PM
Bike 1:01:00 [3] 9.8 mi (9.6 mph)
Run and ride. 70 degrees for the 2nd day in Dec. Can't beat it.
Sunday Dec 2, 2012 #
3 PM
Mobility 30:00 [1]
stretching and rolling