Bike
  • 30m
  • 7.50 miles
  • -----

15 min before weight workout and 15 minutes afterwards. Shake the legs out and warm up.

Sport #1
  • Gym Strength workout
  • 30m

Ft. Detrick
Chest and a good core workout

Sport #2
  • P90X Yoga
  • 30m

Not really P90X this morning. Decided to give the legs a break because they have just been really sore and I worked them hard last night. So got up this morning and just did a yoga workout. This was a nice gentle Flow routine.

Run
  • 1h 29m 54s
  • 9.00 miles
  • 07m 04s /Mi

Ft. Detrick track
2 mile warmup - legs were really tender and not wanting to move at all. Thought I was really going to be in serious trouble trying to get any kind of turnover for a track workout.
The plan was 5x.5 mile with .5 mile recovery. Wanted to work the intervals hard but get pretty much full recovery in between. The warmup was so bad that I finally decided to just run the first one with a good effort and then hope the legs work into it and make the goal to just run each one a little faster than the last. Once I got going, it turned out pretty good. I had to work hard for these and by the end of the half mile I was definetly pushing to maintain. I even added a sixth interval so I would have 3 miles of hard work. Good job.

Interval paces
1. 7:37
2. 7:28
3. 7:05
4. 6:47
5. 6:52
6. 7:00

The recovery pace was ~12:00 m/m with a combination of waking and jogging.

If I total the six intervals it was 21:13 for 3 miles which is a 7:04 pace. Wouldn't that be sweet to maintain for a 5K.

Run
  • 1h 20m 42s
  • 8.00 miles
  • 10m 05s /Mi

Ft. Detrick
Hot & Humid 90 degrees, don't know what the heat index was.
Really struggled to try to keep this at a 10 min pace. My upper back and shoulders were really tight and my legs are still sore (especially hamstrings). Kind of wanted 10 miles tonight but I'm happy with 8

Flight was delayed last night. Did not get back and to bed until after 1:00 am so did not work out this morning. Tomorrow morning I have a hair appointment at 9, so I'll skip the morning workout again and try to do some speed/track work tomorrow night.

jkholden's Training Log


 July 2017 
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Time
Distance
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