scheduled rest day.  the workout today will be resisting eating the candy i'm supposed to be giving out 

  • 45m 23s
  • 5.20 miles
  • 08m 43s /Mi

big loop and out to mile mark and back
easy run

nice easy run this morning. back to being more fall like with the temps this morning.  legs feel appropriately tired given the last three days.  get tomorrow off then two days of 13 miles for the weekend.

  • 1h 07m 07s
  • 8.05 miles
  • 08m 20s /Mi

3 small loops
4 x 4 min hard w/ 1 min recovery beginning at 30 min mark

wednesday morning speed work.  good run.  

  • 53m 49s
  • 5.95 miles
  • 09m 02s /Mi

big loop and small loop

easy run.  heart rate wouldn't get up until about 1.5 miles in when i went up the first hill.  not sure if the transmitter is quirky or the belt itself.  i have other belts so i should change it up to see if it makes any more sense

  • 41m 58s
  • 2000.00 yards
  • 02m 06s /100 yards

wu: 350
pull: 300
kick: 200 (alt 25's of free and fly)
5 x 100 w/ 5 sec rest
pull: 300
cd: 350 alt 50's of breast and free

  • 25m

bench press 15 x 105
glute curls w/ exercise ball x 15
hip raises x 15
assisted pull ups 15 x 40lbs
one legged squats x 10 each leg
one legged wood chops w/ 6lb medicine ball
bent arm pull downs 15 x 40lbs
step ups x 10 each leg
bird dogs x 20
shoulder adduction w/ black band x 12 each shoulder
bend and reach x 10 each leg
internal shoulder rotation x 10 w/ 10lb cable
v-ups x 10
external shoulder rotation x 10 w/ 10lb cable
open can x 10 w/ 5lb barbells

  • Elliptical Training
  • 05m

warm up before lifting

good way to start the week.  legs and body were tired from the weekend's runs.  plus missing dinner saturday night didn't help either.  that explains the 156lbs.  

  • 1h 58m 43s
  • 12.25 miles
  • 09m 41s /Mi

about as a good a run as i could expect given the warmer temps and the amount of alcohol i consumed the afternoon before listening to the Connells.  That was a lot of fun, but i have to remember that 4 mother earth beers is significantly more alcohol than 4 regular beers.  Didn't eat dinner. (was asleep before then ;0)

  • 1h 53m 35s
  • 12.25 miles
  • 09m 16s /Mi

downtown dog park hospital loop

first run with the altra's.  good run.  a little sore in some new places, but that could also be from not running more than 6.5 miles in one sitting in two weeks.  Will do it again tomorrow.  in the meantime, compression socks for the day :)


Couple of thoughts on the heart rate.  For the last 1/3 of the run it was in the high 160's-low 170's.  thought it meant the strap wasn't working again, but when i hit my walk part it went down to where it should be.  so the average hr above may be high, but i couldn't find a valid reason other than the high number to change it.

spot's Training Log

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