Fly on the uphill, Burn on the downhill...

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January 31

Run
  • 39m 45s
  • 4.13 miles
  • 09m 37s /Mi


?Afterwork....Track workout. 12x200meters in 36sec(4:48mile pace) with 1min(100m) ri.

Profile by ?
w/u- 1.0miles
6x300m with ri
1x400m ri
3x300m with ri
1x400m ri
3x300m with ri
c/d- .5miles


Swim
  • 39m 39s
  • 2200.00 yards
  • 01m 48s /100 yards

Lunchtime swim at the Y.

I felt really slow today. Hopefully it was the weights yesterday, or the stinky tempo trainer i tried using the first 1100yds. Felt better the second 1100yds.

Planned on a 38min swim.
Profile by 550yds.
L1- 10:14min, 1:52pace, felt stiff and tight.
L2- 10:20min, 1:53pace, uncontrolled flailings...
2min break, stopped using the tempo trainer
L3- 9:45min, 1:46pace, form started to feel better.
L4- 9:55min, 1:48pace

Overall this swim mentally and physically SUCKED!

  • Health data: Soreness: 2 Overall Workout: 2

January 30

Run
  • 29m 43s
  • 3.41 miles
  • 08m 43s /Mi

Morning run. Chilly but not too bad. Nice and easy recovery run.

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    30
    30
    0
    0
  • BACK - Back extensions
    3
    10
    10
    140
    140
  • BACK - Dual Axis Delt
    3
    10
    10
    95
    95
  • BACK - Lateral pull-downs
    3
    10
    10
    130
    130
  • BACK - Machine pullovers
    3
    10
    10
    125
    125
  • LEGS - Hamstring curl
    3
    20
    20
    110
    110
  • LEGS - Hip abductor
    3
    20
    20
    110
    110
  • LEGS - Hip adductor
    3
    20
    20
    110
    110
  • LEGS - Knee-ups
    3
    10
    10
    35
    35
  • LEGS - Leg Extensions
    3
    20
    20
    110
    110
  • LEGS - Leg Press
    3
    20
    20
    450
    450
  • LEGS - Seated calf raises
    3
    20
    20
    90
    90
  • SHOULDERS - Lying Side Laterals
    3
    10
    10
    80
    80

  • Health data: Sleep: 4 Fatigue: 2 Overall Workout: 3

January 29

Run
  • 1h 09m 09s
  • 6.17 miles
  • 11m 12s /Mi

Trail run with Isaac and the baby jogger. Tried to work on cruise intervals of 4m25s @ an 7 min/mile pace. Decided that since i had Isaac and would add a min onto the training pace to compensate. That only lasted about 30minutes. I was just beat after that and 'managed' my way through the remaining 4miles?


Swim
  • 52m 48s
  • 1900.00 yards
  • 02m 46s /100 yards

Lunchtime at the Y.

Profile.
300 3x100 wu, 300ez fr, every 3rd not fr
100 1x100 kick
300 4x75, 25 kick, 25 1-arm, 25 swim
150 3x50, 25br 3-2-1 drill, 25 swim
400 4x100 fr @ 1:45, 1:40, 1:35, 1:30
100 1x100 dolphin kick
300 3x100 IM on 2:00
250 1x250 cd


  • Health data: Sleep: 4 Soreness: 2 Fatigue: 2 Overall Workout: 4

January 28

Run
  • 15m
  • 1.17 miles
  • 12m 49s /Mi

Evening jog to stretch the legs after yesterday's race and today's hike.

Sport
  • Hiking
  • 3h 00m

Enchanted Rock with the family on our wedding anniversary. Good day for it.

January 27

Run
  • 2h 09m 16s
  • 14.10 miles
  • 09m 10s /Mi


Profile by lap/mile.

Used a 6min run/1min walk interval.
Walked 14 times, so 14min walking. 14*.07 is .98miles or basically just 1mile. 13.1 less 1mile is 12.1miles in 1:33:42hms is 7:44min/mile avg.

1 mile warm-up.
Never saw the first three mile markers so:
L1- m4, 33:17min, 33:17agregate, 8:20min per mile avg.
L2- m5, 7:28min, 33:17ag
L3- m6, 9:02min, 49:48ag
L4- m7, 8:16min, 58:04ag
L5- m8, 7:52min, 1:05:57ag
L6- m9, 8:11min, 1:14:08ag
L7- m10, 8:16min, 1:22:25ag
L8- m11, 8:12min, 1:30:37ag
L9- m12, 8:16min, 1:38:53ag
L10- m13.1, 8:42min, 1:47:36ag

3M Half Marathon placings.
Overall- 1073 out of 4451, 24%
Men- 708 out of 2143, 33%
AG- 134 out of 308, 44%
1st Leg - 6.4Miles, rank 1088, 52:45min, 8:15pace
2nd Leg - 6.7Miles, rank 1095, 54:47min, 8:11pace

RunTex Distance Challenge placings:
OA - 183 out of 469, 39%(up 6net, 12gross from 189/481 39%, 12 drops).
Men – 137 out of 267, 51%(up 3net, 7gross from 140/274 51%, 7 drops).
AG- 33 out of 58, 57%(down 1net, 2gross from 32/60 53%, 2drops). Lost a place in AG. AARRRGGGHHH! :)

  • Health data: Sleep: 4 Stress: 4 Fatigue: 4 Hours slept: 6 Overall Workout: 5

January 26

Run
  • 15m
  • 1.17 miles
  • 12m 49s /Mi

Just staying loose for tomorrow.

January 25

Run
  • 20m
  • 1.17 miles
  • 17m 05s /Mi

Evening run with Isaac and my dog Tie. Just stretching the legs.

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dland1009's Training Log


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