Training Log Archive: iansmithIn the 7 days ending Oct 18, 2009:
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Friday Oct 16, 2009 #
Running warm up/down 30:00 5.5 km (5:27 / km)
shoes: 200906 NB MT620 BK
Warmup at low intensity for hills workout. Oxford St to Cambridge St. to Beacon St.
Running hills 29:12 6.0 km (4:52 / km)
shoes: 200906 NB MT620 BK
Hills intervals up Lowell St. I had initially planned to do 5, but then thought to add a sixth. I know I should do more than 6 in a workout, and I will do that in the future - this workout is very convenient for me.
I started slowly, since I usually push way too hard on hills workouts. I had negative splits, if with a bizarre distribution.
Splits: (Up/recovery)
1: 216 / 226
2: 205 / 321
3: 148 / 235
4: 138 / 304
5: 136 / 253
6: 130 / 400
I think 140-145 is a reasonable target for my hills workout; 130 was way too fast (I threw everything into that last split, as though it were a finish chute).
I started slowly, since I usually push way too hard on hills workouts. I had negative splits, if with a bizarre distribution.
Splits: (Up/recovery)
1: 216 / 226
2: 205 / 321
3: 148 / 235
4: 138 / 304
5: 136 / 253
6: 130 / 400
I think 140-145 is a reasonable target for my hills workout; 130 was way too fast (I threw everything into that last split, as though it were a finish chute).
Tuesday Oct 13, 2009 #
Strength training 24:00 [5]
3x weight cycles:
20 pushups
20 jumpies
45s side plank
20 squats
45s plank
45s scissor legs
40 crunches
20 calf raises
20 pushups
20 jumpies
45s side plank
20 squats
45s plank
45s scissor legs
40 crunches
20 calf raises