Training Log Archive: cmorseIn the 31 days ending Aug 31, 2002:
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| 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 | Sa | |||||||
Monday Aug 26, 2002 #
Run - Treadmill (rolling hill intervals) 17:30 [3] 4.0 km (4:23 / km)
ahr:158 max:168
2 minute warmup, then 1 minute rolling hill intervals - +5/-5 until 2 miles, then level and fast to the 2.5 mile mark.
Run - Treadmill (cooldown) 2:30 [2] 0.4 km (6:15 / km)
ahr:139 max:158
Wednesday Aug 21, 2002 #
Run - Treadmill (Rolling Hill Intervals) 21:57 [4] 4.82 km (4:33 / km)
ahr:148 max:182
A steady paced rolling hill workout - 1 minute uphill (+5 to +10%), 1 minute downhill (-5%) at 7.5-9.5 mph somewhat variable. 10 repeats. Ran the final 1/4 mile fullout (10-10.5 mph - past 100% max HR) on the level.
Run - Treadmill (cooldown) 4:56 [2] 0.8 km (6:10 / km)
ahr:130 max:145
1/2 mile cooldown at about 6mph
Tuesday Aug 20, 2002 #
Run - Treadmill (hill intervals) 23:03 [3] 4.82 km (4:47 / km)
ahr:150 max:160
Series of 8 rolling hills - a minute uphill at 3-5%, followed by a minute downhill at 3-5%. Some level before and after interval period.
Heart Rate holds at peak for about 30 seconds after 'cresting' hill, then heads down. Increase in heartrate on uphill usually kicks in within 10 seconds.
Heart Rate holds at peak for about 30 seconds after 'cresting' hill, then heads down. Increase in heartrate on uphill usually kicks in within 10 seconds.
Monday Aug 19, 2002 #
Run - Treadmill (treadmill) 24:22 [4] 5.15 km (4:44 / km)
Hill quarters - fast even pace, alternating uphills between 3-5% for a quarter mile, then downhill at same grade - -3-5%. Workout cut short when treadmill shut-down abrubtly during 5th uphill interval.
Felt good.....
Felt good.....
Thursday Aug 15, 2002 #
Run - Treadmill (Treadmill) 25:50 [3] 4.83 km (5:21 / km)
Easy mile, followed by (4) 1/4 mile repeats, 1/4 mile recoveries. Felt pretty good to be back in they gym although I'd rather be in the woods - the schedule just won't allow it right now
Saturday Aug 10, 2002 #
Run - Road (Warmup/Cooldown) 11:27 [1] 1.6 km (7:09 / km)
Not getting much running in, once a week or so. Better get going - O season is approaching...
Run - Road (Lake & Back) 22:14 [4] 4.5 km (4:56 / km)
1500m hard on dirt road - 5:50
1500m easy on pavement - 9:00
1500m hard as I could muster on dirt road - 7:24
mid afternoon, 92F, humid - first split took it out of me, not recovered enough on pavement to do justice to the third leg.
1500m easy on pavement - 9:00
1500m hard as I could muster on dirt road - 7:24
mid afternoon, 92F, humid - first split took it out of me, not recovered enough on pavement to do justice to the third leg.
Saturday Aug 3, 2002 #
Run - Road (Lake & Back) 31:35 [3] 6.1 km (5:11 / km)
(sick)
9:30am - Relatively easy run to lake and back, hot humid.
3:51 (800) warmup jog
6:01 (1500) dirt road relatively hard
7:54 (1500) asphalt recovery
6:40 (1500) dirt road relatively hard
7:06 (800) cooldown walk
3:51 (800) warmup jog
6:01 (1500) dirt road relatively hard
7:54 (1500) asphalt recovery
6:40 (1500) dirt road relatively hard
7:06 (800) cooldown walk