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Training Log Archive: iansmith

In the 7 days ending Aug 16, 2015:

	activity	#	time	miles		km		+m	load
	Running	4	3:12:07	22.83	(8:25)	36.74	(5:14)	72	85.7
	Elliptical	1	30:00	2.8	(10:44)	4.5	(6:40)		3.0
	Erg	1	21:29	3.11	(6:55)	5.0	(4:18)		5.4
	Strength training	1	20:00						10.0
	Total	5	4:23:36	28.73		46.24		72	104.1
averages - weight:84kg

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Sunday Aug 16, 2015 #

5 PM

Elliptical 30:00 [1] 4.5 km (6:40 / km)
shoes: 201505 Inov-8 Flite 230

Warmup on elliptical. I tried to keep my cadence at 95-100, though I lagged near the end because it was hot. There was only one other guy in the gym; I listened to episode 17 of a machine learning podcast featuring my collaborator, Jennifer Listgarten. She gave me a shoutout, woo. http://www.thetalkingmachines.com/

Strength training 20:00 [3]

5x15 leg curls at 70 lbs
5x10 leg extensions at 85 lbs
3x10 squats at 135-145 lbs
medicine ball assisted kayakers
5 pullups for kicks

Especially during the squats, I didn't feel the targeted muscles were the limiting factors; rather, it was everything else stabilizing everything that felt unfamiliar. I kept the weight moderate, as I haven't lifted in quite some time, but I felt like I could have done more.

Erg 21:29 [2] 5.0 km (4:18 / km)
weight:84kg

5k erg for maximum cross training fun. My butt started to hurt a bit, and I noticed my posture was deteriorating; fortunately, the angle of the display - and in particular seeing something behind it at the catch - made assessment easy, and I tried to correct. Stroke rate of about 26, with time/500m in the 2:05-2:15 range by design. Weighed in at 84 kg (186 lbs for you metrically challenged), but after the workout. That's a lot to drag up hills.

C • Weighed in 2

Saturday Aug 15, 2015 #

7 AM

Running 36:06 [1] 6.17 km (5:51 / km) +70m 5:32 / km
shoes: 201507 Mizuno Wave Inspire 11

Easy run with Alex and Boris before games and waffles.

Friday Aug 14, 2015 #

Event: 2015 Canadian Orienteering Championships

7 PM

Running 55:00 [1] 10.9 km (5:03 / km)
shoes: 201507 Mizuno Wave Inspire 11

Evening run around the river. Garmin was gimpy (database was full) and failed to record anything. Museum of Science - BU loop. Pleasant day, albeit humid.

Tuesday Aug 11, 2015 #

6 PM

Running 19:44 [1] 3.94 km (5:01 / km)
shoes: 201507 Mizuno Wave Inspire 11

Run to the track.

Running 3:47 [1] 0.8 km (4:44 / km) +1m 4:42 / km
shoes: 201507 Mizuno Wave Inspire 11

After drills, some strides. I chatted with Patrick and Udeh.

Running intervals 35:00 [5] 7.23 km (4:50 / km) +1m 4:50 / km
shoes: 201507 Mizuno Wave Inspire 11

Workout today was 3x {1000, 600, 200}. I tagged along behind Patrick and Udeh. Unfortunately, my Garmin database was full, so it didn't record splits for most of the second and third set. I was quite slow by the end, just hanging on. I guessed my later splits from the track.

Splits:
1000: 3:37, 3:42, 3:50
200: 38, 40, 38
600: 2:06, 2:10, 2:10

Running 26:00 [1] 4.7 km (5:32 / km)
shoes: 201507 Mizuno Wave Inspire 11

Run back to work.

10 PM

Running 16:30 [1] 3.0 km (5:30 / km)
shoes: 201507 Mizuno Wave Inspire 11

Run home.

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