Run 8.1 miles 1:01:52 HR 154 ave
2 mile warm up
10X500M with 300M recoveries
~1 mile cool down
Getting better at these workouts, think my footspeed is getting better
Edit:
Am I getting better?
I found the workout file for the exact same workout done on June 5. It doesn't appear that I am running much faster at all :(
Here is some data:
From 6/5/07
Dist time HR
500 1:58 160
300 1:31 143
500 1:58 165
300 1:35 145
500 2:02 167
300 1:32 148
500 2:00 167
300 1:41 143
500 2:01 169
300 1:39 147
500 2:00 170
300 1:37 145
500 2:03 170
300 1:43 143
500 2:02 169
300 1:43 146
500 2:00 170
300 1:40 145
500 2:01 169
From 10/30/07
Dist time HR
500 2:03 158
300 1:43 141
500 2:05 162
300 1:41 144
500 1:59 172
300 1:39 154
500 1:59 173
300 1:43 157
500 1:59 175
300 1:42 158
500 1:58 177
300 1:44 156
500 2:01 176
300 1:45 151
500 2:01 176
300 1:44 153
500 2:00 177
300 1:45 152
500 2:00 177
Wednesday, October 31, 2007
Monday, October 29, 2007
Monday
Back to swimming at LifeTime
3100 meters
600 warm up
300 pull
2X150
300 pull
3X100
300 pull
4X75
300 pull
6X50
100 cool down
Bike
Spin Class Hills 60 minutes HR 131
3100 meters
600 warm up
300 pull
2X150
300 pull
3X100
300 pull
4X75
300 pull
6X50
100 cool down
Bike
Spin Class Hills 60 minutes HR 131
Friday Saturday Sunday
Friday - Off
Saturday
Swim with FAST 4000 yards - mostly free
Run on Hines 5.4 miles 46:37 HR 139
Sunday
MTB with Dave Z at Island Lake Rec area 14.5 miles ~1:30 easy
Run Long(er) 10 miles 1:24:56 HR 136
HR was abnormally low, I would have expected an average closer to 140. Legs were tired near end.
Just over 36 miles for the week, that's where I would like to hold it while I bring my bike volume up some.
Saturday
Swim with FAST 4000 yards - mostly free
Run on Hines 5.4 miles 46:37 HR 139
Sunday
MTB with Dave Z at Island Lake Rec area 14.5 miles ~1:30 easy
Run Long(er) 10 miles 1:24:56 HR 136
HR was abnormally low, I would have expected an average closer to 140. Legs were tired near end.
Just over 36 miles for the week, that's where I would like to hold it while I bring my bike volume up some.
Friday, October 26, 2007
Thursday
Not too cold to run outside yet, I had a little time before it got dark.
Run 8.4 miles 1:09:53 HR 144
Felt OK, had to keep a watch on speed to keep the pace lower, fairly pleasant run out past the taboggan hill that I plan to do hill repeats on this spring prepping for DATT.
Run 8.4 miles 1:09:53 HR 144
Felt OK, had to keep a watch on speed to keep the pace lower, fairly pleasant run out past the taboggan hill that I plan to do hill repeats on this spring prepping for DATT.
Thursday, October 25, 2007
Tuesday Wednesday
Tuesday
Run Dave's track workout
3X1 mile with 400m rests
6.2 miles 49:14 HR 155
I like doing mile repeats, I feel they give me the most bang for the buck. The next day I allmost allways run faster with a lower PE and HR.
Wednesday
Run 6.25 miles 51:31 HR 143 Seemed easy had to slow myself down.
Swim with LALA 2200 yards
300 swim warmup
3X100 free
300 pull
3X100 kick
8X50 on 1:00
6X50 on :55
4X50 on :50
2X50 on 1:00
Run Dave's track workout
3X1 mile with 400m rests
6.2 miles 49:14 HR 155
I like doing mile repeats, I feel they give me the most bang for the buck. The next day I allmost allways run faster with a lower PE and HR.
Wednesday
Run 6.25 miles 51:31 HR 143 Seemed easy had to slow myself down.
Swim with LALA 2200 yards
300 swim warmup
3X100 free
300 pull
3X100 kick
8X50 on 1:00
6X50 on :55
4X50 on :50
2X50 on 1:00
Tuesday, October 23, 2007
Catching up
Thursday
Run 8.5 miles 1:10:24 HR 147 8:13 pace
Friday
Run 5.4 miles 44:06 HR 146 8:13 pace
Swim 3000 yards - a lot of breast stroke
Saturday
Swim 4000 yards - mostly free
Sunday
Run 10.4 miles 1:28:54 HR 144 8:34 pace
Monday
Off - I worked on my son's car :P
Run 8.5 miles 1:10:24 HR 147 8:13 pace
Friday
Run 5.4 miles 44:06 HR 146 8:13 pace
Swim 3000 yards - a lot of breast stroke
Saturday
Swim 4000 yards - mostly free
Sunday
Run 10.4 miles 1:28:54 HR 144 8:34 pace
Monday
Off - I worked on my son's car :P
Wednesday, October 17, 2007
Wednesday - Shoulder is feelling good
Like the title says my shoulder is feeling good, no problems with the swim at all.
Swim with LALA 3000 yards
After the warm up we did a 1650 that was kind of interesting.
After so many laps we got an 18 second break, it went like this:
11 laps, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
So the swim got faster and faster as it got closer to the end. In fact, I think I swam the 4 laps under1:30.
Run on Hines
Easy run 4 miles about 35 minutes really low HR
Swim with LALA 3000 yards
After the warm up we did a 1650 that was kind of interesting.
After so many laps we got an 18 second break, it went like this:
11 laps, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
So the swim got faster and faster as it got closer to the end. In fact, I think I swam the 4 laps under1:30.
Run on Hines
Easy run 4 miles about 35 minutes really low HR
A bit of a rocky weekend
Friday
Swim with LALA 3000 yards with some stroke work but I got it all in
Saturday
Swim with FAST 4000 yards...Stroke and drill work too but one again, we got it all in.
Bike at Holley Rec area on Gruber's Grinder
15.5 miles in about 1:45
Very difficult trail to ride. Sometimes hard to follow cuz of the leaves. Sometimes very difficult physically with steep climbs and technically with odd turns, obstacles, rocks, roots and trees.
Overall this is probably the most technically difficult trails I've been on. I put it on par with Highland Rec area's trail. I fell pretty hard about 10 miles into the ride.I was making a quick sweeping left and my front tire ran over a small branch and slid away from me. It dropped me down on my left elbow which in turn jammed my shoulder. About 10 minutes later I did it again. At first I thought I broke my collarbone but I was OK, the second time I was really felt that something was broke, but again I was OK. I rode easier for the rest of the ride.
Since I had the shoulder issue I decided to take Sunday and Monday off so no running or swimming but Sunday morning I did go canoeing with Karen and friends and I felt OK. That little trip was a lot of fun.
Tuesday I was still a bit sore but feeling much better and since this is the off season I decided not to do the track workout and rest. I'm going to try and swim on Wednesday and see how I feel.
Swim with LALA 3000 yards with some stroke work but I got it all in
Saturday
Swim with FAST 4000 yards...Stroke and drill work too but one again, we got it all in.
Bike at Holley Rec area on Gruber's Grinder
15.5 miles in about 1:45
Very difficult trail to ride. Sometimes hard to follow cuz of the leaves. Sometimes very difficult physically with steep climbs and technically with odd turns, obstacles, rocks, roots and trees.
Overall this is probably the most technically difficult trails I've been on. I put it on par with Highland Rec area's trail. I fell pretty hard about 10 miles into the ride.I was making a quick sweeping left and my front tire ran over a small branch and slid away from me. It dropped me down on my left elbow which in turn jammed my shoulder. About 10 minutes later I did it again. At first I thought I broke my collarbone but I was OK, the second time I was really felt that something was broke, but again I was OK. I rode easier for the rest of the ride.
Since I had the shoulder issue I decided to take Sunday and Monday off so no running or swimming but Sunday morning I did go canoeing with Karen and friends and I felt OK. That little trip was a lot of fun.
Tuesday I was still a bit sore but feeling much better and since this is the off season I decided not to do the track workout and rest. I'm going to try and swim on Wednesday and see how I feel.
Thursday, October 11, 2007
Thursday
It's not so nice outside now so I decided not to go mountainbiking. It looks like it's going to rain at anytime.
Run 7.7 miles 1:04:36 HR 139
Easy run, shoes felt good, starting to get colder outside at 51°F.
Run 7.7 miles 1:04:36 HR 139
Easy run, shoes felt good, starting to get colder outside at 51°F.
Wednesday, October 10, 2007
Wednesday
Run 5.25 miles in about 44 minutes HR 141
Easy run, just junk miles since swimming is today's focus.
Still working with the new shoes, hopefully they break-in soon cuz I'm going to be pissed if I blew 90-some odd dollars on a pair of shoes I'll delagate to just walking with :P
Swim with LALA
Didn't get the whole workout in cuz we ran out of time. Stroke work takes me forever. I got to swim with my buddies Jon and Gary.
400 warm up
4X100 Kick - fly, back, free w/fins, brst w/out
2X100 IM
10X150 pull, free, stroke, repeat
That's as far as I got
Easy run, just junk miles since swimming is today's focus.
Still working with the new shoes, hopefully they break-in soon cuz I'm going to be pissed if I blew 90-some odd dollars on a pair of shoes I'll delagate to just walking with :P
Swim with LALA
Didn't get the whole workout in cuz we ran out of time. Stroke work takes me forever. I got to swim with my buddies Jon and Gary.
400 warm up
4X100 Kick - fly, back, free w/fins, brst w/out
2X100 IM
10X150 pull, free, stroke, repeat
That's as far as I got
Tuesday, October 09, 2007
Tuesday - Dave's Track Workout
I've been doing these for about 4 weeks now and I don't know if I am any faster. I'm getting better at pacing for the workouts though.
Looking at data from 4 weeks ago I noticed that I'm now running 5 to 7 seconds faster per mile. I really think that is from learning the pacing and not from a gain in fitness. Last week I ran about 24 miles, this week I'll probably be closer to 30 miles now that I'm feeling recovered from IM Wisconsin.
So last night I had about a 10 minute warm up and then 8X600m trying to stay under 7:00 min/mile with 200m recovery followed by a 10 minute cool down
Times were:
2:37 started easier
2:31 too fast
2:32 too fast
2:36 better
2:36
2:35
2:32 finishing up trying to stay with Jon
2:27 Just about everything I had
The new shoes I've been doing my junk miles in aren't doing so well but the jury is still out on them sinceI only have about 40 miles on them so far. I got a pair of Mizuno Wave Precision 8's. I biggest difference between them and my Wave Riders is that the forefoot has less cushioning while the heel area seems to be about the same. That big heel seems to create a void under the arch of my foot that I don't like. The shoes are about the same weight as my Asics DS Trainers that have a more "Balanced" feel to them. The only thing I don't like about the DS Trainers is the heel section doesn't allways agree with the skin on my heel.
Looking at data from 4 weeks ago I noticed that I'm now running 5 to 7 seconds faster per mile. I really think that is from learning the pacing and not from a gain in fitness. Last week I ran about 24 miles, this week I'll probably be closer to 30 miles now that I'm feeling recovered from IM Wisconsin.
So last night I had about a 10 minute warm up and then 8X600m trying to stay under 7:00 min/mile with 200m recovery followed by a 10 minute cool down
Times were:
2:37 started easier
2:31 too fast
2:32 too fast
2:36 better
2:36
2:35
2:32 finishing up trying to stay with Jon
2:27 Just about everything I had
The new shoes I've been doing my junk miles in aren't doing so well but the jury is still out on them sinceI only have about 40 miles on them so far. I got a pair of Mizuno Wave Precision 8's. I biggest difference between them and my Wave Riders is that the forefoot has less cushioning while the heel area seems to be about the same. That big heel seems to create a void under the arch of my foot that I don't like. The shoes are about the same weight as my Asics DS Trainers that have a more "Balanced" feel to them. The only thing I don't like about the DS Trainers is the heel section doesn't allways agree with the skin on my heel.
Monday
Swim with LALA 3300 yards
300 warm up
2X150
300 on 5:30 (I should have picked a quicker interval)
3X100
300
4X75
300
6X50
300
12X25
300
300 warm up
2X150
300 on 5:30 (I should have picked a quicker interval)
3X100
300
4X75
300
6X50
300
12X25
300
Sunday, October 07, 2007
Fri Sat Sun
Friday
Swim 3000 yards with LALA - all free
Saturday - Off, I was so tired that I slept 12 hours
Sunday
MTB at Pontiac Lake 20 miles (2 loops) in about 1:50
The trail was fun, difficult on the first loop but the second loop was better and quicker. Not as physically demanding as the Poto but much rockier with some different types of technical decents.
Run later in the day 8 miles 1:06:41 HR 150
Swim 3000 yards with LALA - all free
Saturday - Off, I was so tired that I slept 12 hours
Sunday
MTB at Pontiac Lake 20 miles (2 loops) in about 1:50
The trail was fun, difficult on the first loop but the second loop was better and quicker. Not as physically demanding as the Poto but much rockier with some different types of technical decents.
Run later in the day 8 miles 1:06:41 HR 150
Thursday, October 04, 2007
Thursday
MTB both loops at Island lake
14.5 miles is about 1:02:xx HR 147
Run 4 miles in 32:30 HR 141
14.5 miles is about 1:02:xx HR 147
Run 4 miles in 32:30 HR 141
Wednesday, October 03, 2007
Wednesday
Run about 5.25 miles in about 45 minutes HR 141. Fairly easy since I knew I would be swimming afterwards.
Swim 3000 yards in about 60 minutes
All Free and I felt pretty good
4X250 on 4:30 (came in about 3:50)
4X200 on 3:30 (came in about 3:00)
4X150 on 3:30 (came in about 2:15)
4X100 on 1:40 (came in about 1:27)
4X50 on :50 (came in about :40 to :43)
A little swim around for the cool down
Swim 3000 yards in about 60 minutes
All Free and I felt pretty good
4X250 on 4:30 (came in about 3:50)
4X200 on 3:30 (came in about 3:00)
4X150 on 3:30 (came in about 2:15)
4X100 on 1:40 (came in about 1:27)
4X50 on :50 (came in about :40 to :43)
A little swim around for the cool down
Tuesday, October 02, 2007
Dave's Track workout - Tuesday
5X1000M at around 5K pace with 400M recovery jogs.
Since I don't know how fast I can run a 5K I set out at 7 min/mile which seems reasonable since it is near my Daniels "I" pace for 1000M
First 3 I held back and ran 4:22, 4:23, 4:22
The fourth one I went a little quicker at 4:16
The fifth I went as hard as I could and ran 4:10. All of the guys I was running with just took off and left me in the dust :(
Looking to improve my short running speed to under 7 min/mile by one of the Turkey Trots in about 6 weeks time. If I could get my 5K under 21:00 I would be pretty happy
Since I don't know how fast I can run a 5K I set out at 7 min/mile which seems reasonable since it is near my Daniels "I" pace for 1000M
First 3 I held back and ran 4:22, 4:23, 4:22
The fourth one I went a little quicker at 4:16
The fifth I went as hard as I could and ran 4:10. All of the guys I was running with just took off and left me in the dust :(
Looking to improve my short running speed to under 7 min/mile by one of the Turkey Trots in about 6 weeks time. If I could get my 5K under 21:00 I would be pretty happy
Monday, October 01, 2007
Monday
Swim with LALA
All I could get in was 2400 yards
400 warm up
4X100 kick IM order
8X100 middle 50 Stroke IM order
8X75 Revolving IM
Some people don't know what this is, here you go:
Each stroke is a 25
1 fly, back, breast
2 back, breast, free
3 breast, free, fly
4 free, fly, back
5 fly, back, breast
6 back, breast, free
7 breast, free, fly
8 free, fly, back
200 cool down
All I could get in was 2400 yards
400 warm up
4X100 kick IM order
8X100 middle 50 Stroke IM order
8X75 Revolving IM
Some people don't know what this is, here you go:
Each stroke is a 25
1 fly, back, breast
2 back, breast, free
3 breast, free, fly
4 free, fly, back
5 fly, back, breast
6 back, breast, free
7 breast, free, fly
8 free, fly, back
200 cool down
Fri Sat Sun
Lots of swimming again
Fri
Swim 3200 yards with LALA
Sat
Swim 3650 yards with FAST
Sun MTB on the Potowatami trail
18 miles 1:46:30 HR 145
Fri
Swim 3200 yards with LALA
Sat
Swim 3650 yards with FAST
Sun MTB on the Potowatami trail
18 miles 1:46:30 HR 145
Subscribe to:
Posts (Atom)