Training Log Archive: iansmithIn the 7 days ending Mar 11, 2018:
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Thursday Mar 8, 2018 #
Note
Smetana's Moldau, a nostalgic, turbulent, grand symphonic poem (that's actually about a river in Bohemia):
8 PM
Running 27:12 [1] 5.4 km (5:02 / km)
shoes: 201802 Asics GT1000
Hart House with my crew - just Connie and Lauren tonight. Connie and Lauren did their usual routine of stationary bikes, strength, and elliptical. I started on the track (with its odd, ~140m oval). I ran 2k to warmup, then did 6x420m (3 laps) with 1 lap slow jog of about 90s rest between bouts.
Splits: 85, 91, 89, 92, 89, 90
Splits: 85, 91, 89, 92, 89, 90
Erg 22:35 [1] 5.0 km (4:31 / km)
I then hopped on the erg for an easy 5k at 24 spm. My 500m splits were around 2:15. For the 9th 500m, I kicked it up to 30-32 spm and 1:50/500 before slowing down considerably for a gentle cooldown into the 10th. Pacing was very comfortable.
Strength training 3:00 [3]
I went to the weight room to remind my body of weights. It seems silly to go to a gym and not use weights, but I wasn't going to lift anything substantial after intervals. I did 2 sets of squats - a 0th set with 10x45 lbs, then 2x10 135 lbs. I thought about a third set, but decided I was done.
Elliptical 10:00 [1] 2.0 km (5:00 / km)
shoes: 201802 Asics GT1000
Easy cool down with Lauren and Connie.
Wednesday Mar 7, 2018 #
9 PM
Running 53:09 [1] 10.07 km (5:17 / km) +18m 5:14 / km
shoes: 201802 Asics GT1000
Monday Mar 5, 2018 #
9 PM
Running 4:00 [1] 0.8 km (5:00 / km)
shoes: 201802 Asics GT1000
Run to Hart House. Petr had some back pain from pullups over the weekend, so I went alone. My crew is talking about running a 5k/10k in May, and even though I'm a much more experienced runner than they, it's motivating to have a group.
Erg 30:00 [2] 7.15 km (4:12 / km)
I hopped on the erg for a 30 minute bout. The target effort was steady, easy-ish; I held to 2:05-2:10 500m splits at 26-28 spm. It felt ok, and to my surprise, I enjoyed erging.
10 PM
Running 43:57 [1] 8.01 km (5:29 / km) +34m 5:22 / km
shoes: 201802 Asics GT1000
Run home. Legs were initially a bit stiff after erging, but they loosened up somewhat. I ran in my Trimtex jacket because it has the pockets to carry my essentials, but it is a little awkward running with phone, wallet etc in my pockets.