Training Log Archive: cmorseIn the 31 days ending Aug 31, 2001:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||
Thursday Aug 30, 2001 #
Run - Treadmill (Bike) 21:26 [3]
6:15am - treadmills all occupied (oh yeah, the students are back) easy spinning on bike (105-120rpm) until treadmill opened up.
Run - Treadmill (Speed Intervals) 14:09 [4] 3.2 km (4:25 / km)
6:45am - by the time a treadmill opened back up, not much time for running. Already warmed up though so no warmup required. Programs locked out for some reason so did a 'manual' speed session. 8mph recovery and 9/10/11/12 incremental intervals at 60 sec each with last one at 120 sec. Then cooled down to HR less than 110 at 7.5mph to 2 mile mark. Brief, but still felt like a good workout. Fast speeds forced me to run at a high leg turnover, shorter stride length. HRmax = 174
Tuesday Aug 28, 2001 #
Note
HRr = 44
Run - Treadmill (Bike) 23:43 [3]
7:30am - 10 minutes easy spinning (120-130rpm), 6 minutes at LVL9of12 (100-110rpm, 170 HRmax), 7.5 min easy spinning (120-130rpm)
Run - Treadmill (Treadmill) 11:52 [3] 2.4 km (4:57 / km)
8:00am - Easy 1.5M on treadmill, no inclines today, calves tight. Can feel quads a bit after bike though.
Monday Aug 27, 2001 #
Note
HRr = 50
Run - Treadmill (Treadmill) 30:25 [4] 6.45 km (4:43 / km)
6:10am - Rolling Hills program on treadmill. Max incline 6%, speed variable between 7.5-10 mph.
Run - Treadmill (Treadmill) 3:58 [2] 0.5 km (7:56 / km)
6:10am - cooldown (4mph)
Sunday Aug 26, 2001 #
Run - Treadmill (Hill + Speed Interval) 43:50 [4] 9.65 km (4:33 / km)
10:15am - back in the gym finally. Set machine for a 46min Hill Interval workout. Set for 7% max and ran at 8mph. During each 2 minute 'recovery' I would do a 30-40 sec increase to 9-10.5mph. HR peaked in the 155-157 range during this phase. About 2/3 through workout, I began limiting the hills to 3% but increasing the duration and speed of the recovery sprints as high as 11.5mph during which I registered a HR of 180. Time does not include cooldown
Run - Treadmill (Treadmill Cooldown) 2:12 [2] 0.27 km (8:09 / km)
11:00am - cooldown - walking at 4mph
Run - Treadmill (Lifecycle) 12:15 [3]
11:00 am - still kind of hot, so decided to try Lifecycle to cooldown by spinning with no resistance for a while. Had trouble figuring out the programming and the HR sensor on bar seemed out of whack. So suffice to say I spun at 110-130rpm's for around 12 minutes. No idea of real HR or distance. But who really cares anyway....
Saturday Aug 25, 2001 #
Note
HRr = 50
Wednesday Aug 22, 2001 #
Run - Trail (Southern Soapstone) 1:21:52 [3] 16.5 km (4:58 / km)
6:40am - clear, 60's - ran Shenipsit Trail to southern end of Soapstone Course, followed 1/2 Marathon North, faking the cross country in about the right spot, crossing over ridge prior to Webster Rd and picking up the outbound portion of course. Skipped the streambed and stayed on Shenipsit Trail for the return. Felt good outbound, HR in the 150-155 range with occasional spikes to upper 160's. Sluggish on the last 20 minutes but I have not been running much of late, so its kind of expected...
Run - Trail (cool-down) 8:00 [1]
Walked the last stretch from stream crossing back to house, walked about, fed goats etc until HR back under 100
Friday Aug 17, 2001 #
Run - Treadmill (Hill Intervals) 31:23 [4] 5.63 km (5:34 / km)
10:15am - originally set out to do 46min Hill Interval workout. But having been sick, lack of sleep, lousy eating habits has caught up with me. 3,6,9% inclines were ok, but the first 12% really beat me up (5min/km on all) and I just could not recover between intervals, finally bailing at just over 30 minutes.
Note
HRrest=43
Monday Aug 13, 2001 #
Run - Mixed (Shenipsit Lake) 48:57 [4] 10.25 km (4:47 / km)
7:30am - overcast, humid - Ran trails to Shenipsit Trail to warm-up, then run fast pace on Shenipsit Trail to Grahaber Road (HR = 165-168). Cross road to follow powerlines (hills) and then down to lake. Ran fartlek-style intervals on dirt roads running HR to 170, then backing off until HR in low 150's then repeat. No repeats on paved portion of Shenipsit Lake Road. Felt good to be out having not run in over a week.
Tuesday Aug 7, 2001 #
Run - Treadmill (Hill Intervals) 22:00 [4] 4.3 km (5:07 / km)
6:15am - 22 minute Hill Interval Program - 8.5mph, 3%, 5%, 9%, 5% inclines 2 minutes on, 2 minutes recovery (flat). HRmax - 178
Note
HRrest - 46
Thursday Aug 2, 2001 #
Run - Mixed (Huckleberry Trail (VA Tec) 46:49 [3] 9.85 km (4:45 / km)
6:00am - In Virginia on business, decided to run the famed Huckleberry Trail - but found out its a road without cars. Not enough soft shoulder to run on, pretty flat and boring. Ran a bit too hard and had a minor hamstring pull on the pavement. Not going to run at all the rest of the week.