Run
  • 20m
  • 2.00 miles
  • 10m /Mi

Recovery Run: Good day for this as I have a couple of sore spots and they feel much better now.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Bike
  • 30m
  • 6.00 miles
  • 12.00 Mi/hr

Nice easy slow recovery ride.

Run
  • 54m 29s
  • 6.00 miles
  • 09m 05s /Mi

MAF Test.
Mile 1: 8:54.5 142
Mile 2: 8:53.5 143
Mile 3: 9:04.0 142
Mile 4: 9:08.2 144
Mile 5: 9:11.9 145
Mile 6: 9:16.5 145

1:12 per mile faster than the last time I ran the test.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 32m 07s
  • 3.77 miles
  • 08m 31s /Mi

.29 mile Fartlek's
Set 1: 02:43.8 136
Set 2: 02:06.1 152 159
Set 3: 02:50.9 142
Set 4: 02:03.7 153 161
Set 5: 02:46.0 145
Set 6: 02:04.5 154 161
Set 7: 02:52.3 143
Set 8: 02:00.9 154 162
Set 9: 02:54.4 143
Set 10: 02:02.9 154 165
Set 11: 02:48.5 147
Set 12: 02:01.8 156 166
Set 13: 02:51.2 144
C/D 02:59.9 109 97

Fartlek Runs today, 2 laps Z1 pace followed by 2 faster laps.  Z1 pace was 9:45 average and fast pace was 7:05 pace.  First numbers are average heart rate, second number if present was heart at end of fast laps.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 1h 33m
  • 10.00 miles
  • 09m 18s /Mi

Long Steady Distance
Mile 1: 9:17.9 134
Mile 2: 9:07.4 139
Mile 3: 9:07.9 141
Mile 4: 9:02.5 144
Mile 5: 9:20.9 143
Mile 6: 9:26.3 142
Mile 7: 9:26.3 142
Mile 8: 9:25.6 144
Mile 9: 9:32.4 143
Mile 10: 9:13.2 149

2.5 minute cool down walk, HR 107 at end.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 40 Hours slept: 8 Overall Workout: 3
Run
  • 1h 14m
  • 8.00 miles
  • 09m 15s /Mi

Long Steady Run
Mile 1: 9:36.3 140
Mile 2: 9:13.4 137
Mile 3: 9:09.3 138
Mile 4: 9:05.0 142
Mile 5: 9:05.5 145
Mile 6: 9:20.9 144
Mile 7: 9:15.5 145
Mile 8: 9:13.9 146

Wow!  What a run this morning.  First mile was a bit slower and heart rate average a tad high as my HRM was reading 171 my first lap, had to make an adjustment so lost a bit of time there.  The laps kept getting faster and I felt great!  A group of ROTC students came to run a two mile test, I was passing half of them at my LSD pace, and I think I'm still slow at that.  Run was in High Z1 and Low-Mid Z2, every thing went well.  After a 3 minute walking lap (1/8 mile) my heart rate was down to 100.  I would say this is by far my best training run of the new year.  We'll be doing a 5km time trial in my running class on the 23rd of February, I'm looking foward to see how I do in that.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 45 Hours slept: 8.5 Overall Workout: 4

tolefanjh's Training Log


 February 2006 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28    
 
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Distance
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