Strength
  • 30m

core
plank x3 (1:00, 50", 50")
side plank 3x30s
pullups: 3x8
decline pushup: 3x20
crunch: 50reps
straight leg raise: 3x15 each side
reverse crunch: 3x20

Run
  • 54m 44s
  • 6.03 miles
  • 09m 05s /Mi

LR 6mi
No CHO, just water

forgot HR strap, RPE was way high for this pace. I need to slow these down for a few weeks which does not bode well for my Race Pace

Run
  • 42m 54s
  • 5.07 miles
  • 08m 28s /Mi

wu- 1mi
ms-3mi @ hm pace (7:30ave, AveHR: 167)
cd- 1 mi

had to basically sprint the last .25 mi to reach the correct average. This cold is really kicking my ass. Can't breathe and am coughing nasty shit up every 5 minutes...

Sport
  • Stretching
  • 10m
Took some nyquil last night, my first time ever. Wow, that stuff is amazing! 12 straight hours of blissful sleep! Still coughing crud up, though.

Run
  • 31m 40s
  • 3.50 miles
  • 09m 03s /Mi

easy 3.5

Sport
  • Stretching
  • 10m
can't shake this cold. I've had it for a few weeks now...

Skipped 3 miler for the Royals game. BRUTAL loss, definitely out of contention now... :(

m.a.burghart's Training Log


 September 2013 
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