Training Log Archive: BenderIn the 7 days ending Apr 26, 2015:
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Sunday Apr 26, 2015 #
2 PM
Running warm up/down 15:00 [2]
shoes: NB Minimus 20
w/u travel to park, plus some dynamic stuff
Running tempo 24:07 5.6 km (4:18 / km) +104m 3:56 / km
ahr:151 max:160 shoes: NB Minimus 20
TOTNT - Riverdale Rally
...hello old friend.
Haven't attempted the ol' benchmark in a loooooong time, so had it planned for today all week to see how treadmill running transfers to the real world. Unfortunately due to family scheduling, our wkly family ritual visit to the local greasy spoon was delayed to lunch today instead of yesterday. So already starting behind the eight ball with a slippery set of friend eggs, dripping bacon, side of potatoes, sopping toast and pancake ...plus about 6 cups of black sludge sloshing in the belly and only an hour to digest does not make for a comfortable tempo workout. But I got the green light to head out the door and wasn't going to let a uniformed coloured meal dissuade me!
Conditions: (Level 3) ...temp ~8deg, sunny and squishy ground in spots; inlcuding super wet muck along the bottom of Riverdale Farm.
West Loop: 10:43.49 (Cm. 10:43.49)
East Loop: 10:51.15 (Cm. 21:34.64)
UOTV: 02:32.23 (Cm. 24:06.87)
...no new PB today, but happy with the outcome.
...hello old friend.
Haven't attempted the ol' benchmark in a loooooong time, so had it planned for today all week to see how treadmill running transfers to the real world. Unfortunately due to family scheduling, our wkly family ritual visit to the local greasy spoon was delayed to lunch today instead of yesterday. So already starting behind the eight ball with a slippery set of friend eggs, dripping bacon, side of potatoes, sopping toast and pancake ...plus about 6 cups of black sludge sloshing in the belly and only an hour to digest does not make for a comfortable tempo workout. But I got the green light to head out the door and wasn't going to let a uniformed coloured meal dissuade me!
Conditions: (Level 3) ...temp ~8deg, sunny and squishy ground in spots; inlcuding super wet muck along the bottom of Riverdale Farm.
West Loop: 10:43.49 (Cm. 10:43.49)
East Loop: 10:51.15 (Cm. 21:34.64)
UOTV: 02:32.23 (Cm. 24:06.87)
...no new PB today, but happy with the outcome.
Running long 51:13 10.23 km (5:00 / km) +212m 4:32 / km
ahr:144 max:155 shoes: NB Minimus 20
Kept going to add some abuse to the legs after three unplanned days off.
Wednesday Apr 22, 2015 #
Running intervals 1:00:00
shoes: Green Neon Zeros
Treadmill Pyramids
w/u
1-2-3-4-4-3-2-1-1-2-3-4 on @3:50mpk and 2% w 1min btwn
c/d
stretching
w/u
1-2-3-4-4-3-2-1-1-2-3-4 on @3:50mpk and 2% w 1min btwn
c/d
stretching
Tuesday Apr 21, 2015 #
Plyos 50:00 [4]
Monday Apr 20, 2015 #
Running intervals 30:00
Short lunchtime workout to stretch the tight calves after yesterday's pavement pounding.
w/u
4x4 @3:53mpk and 2% w 1min btwn each
c/d
+plus 5min stretching
w/u
4x4 @3:53mpk and 2% w 1min btwn each
c/d
+plus 5min stretching