So the genius who was supposed to migrate my files from my old PC to the new one didn't do it. Lovely. Going to be a long day. Bagging the swim and pretty much everything else today as I reinstall stuff and try to get them to find my files.

  • Health data: RHR: 48 Hours slept: 7
Run
  • 1h 25m 24s
  • 10.01 miles
  • 08m 32s /Mi

4:30 club
8 mile tempo run

1 mile WU - 10:18 (HR 128)

8 miles (!) at tempo pace (goal pace 7:54-7:59)
Mile 1 - 7:51 (HR 149)
Mile 2 - 7:53 (HR 156)
Mile 3 - 7:58 (HR 159)
Mile 4 - 8:07 (HR 161)
Mile 5 - 8:07 (HR 163)
Mile 6 - 8:13 (HR 164)
Mile 7 - 8:08 (HR 164)
Mile 8 - 8:10 (HR 163)
Total time at tempo pace: 1:04:27
Actual tempo pace: 8:03

1 mile CD - 10:35 (HR 149)

Just missed my goal on the run today. Not going to fret about 4 seconds per mile on an 8 mile run. It's tough to hold a solo pace that hard for that long. And I'm not particularly crazy about tempo runs anyway.

Weighed before and after the run to see what kind of sweat rate I have. Lost 3.6 pounds on an 85 minute run in cool weather. Good? Bad? Dunno.

Getting a new computer at work today. That's great news considering the keyboard on this one doesn't work and you have to hold the power cord just right to charge it. Unfortunately, that means I'll be in the office for 4 hours with no computer. Zzzzz.

  • Health data: RHR: 60 Hours slept: 6.5
Bike
  • 45m 02s
  • 12.05 miles
  • 16.05 Mi/hr

Easy spin after dinner.

Swim
  • 39m 08s
  • 1828.80 meters
  • -----

400 WU
4x100 (50 fist, 50 free)
4x100 (50 7/8 catchup, 50 free)
4x100 (50 3/4 catchup, 50 free)
400 CD

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    6
    10
    20
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    10
    10
    0
    0
  • BACK - Back extensions
    1
    10
    10
    0
    0
  • BACK - Upright row
    3
    10
    10
    16
    16
  • BICEPS - DB Curls Alternating
    3
    10
    10
    16
    16
  • CHEST - Dumbell Pullover
    3
    10
    10
    16
    16
  • CHEST - Flat Dumbell Press
    3
    10
    10
    16
    16
  • CHEST - Flies - Flat
    3
    20
    20
    16
    16
  • FOREARMS - DB Hammercurls
    3
    10
    10
    16
    16
  • LEGS - Inner thigh
    1
    60
    60
    0
    0
  • LEGS - Outer thigh
    1
    60
    60
    0
    0
  • LEGS - Standing calf raises
    3
    20
    20
    0
    0
  • SHOULDERS - Military DB
    3
    10
    10
    16
    16
  • TRICEPS - DB Overhead Extension
    3
    10
    10
    16
    16

Nothing important or interesting to say today. Work is crazy busy right now. Suckage.

  • Health data: RHR: 56 Hours slept: 5.5
Bike
  • 1h 20m
  • 22.05 miles
  • 16.54 Mi/hr

Easy drainer ride with a meeting squashed in between.

Run
  • 24m 56s
  • 3.50 miles
  • 07m 07s /Mi

0.5 mile WU - 4:26 (HR 135)
3x1600 (goal pace 6:49-6:54)
Mile 1 - 6:43 (HR 163)
Mile 2 - 6:49 (HR 170)
Mile 3 - 6:58 (HR 171)

Decent sprint workout after work. Legs felt tight, don't think I stretched enough.

OK, so I'm severely waterlogged today. Yowza.

Plan on a run tonight. Maybe a drainer ride too.

  • Health data: Hours slept: 6

Why can I not sleep past 7 any more? Sigh.

Rest day today and tomorrow. Nothing but wall to wall football both days.

  • Health data: RHR: 56 Hours slept: 7
Run
  • 1h 49m 55s
  • 12.08 miles
  • 09m 06s /Mi

4AM recovery run. Didn't expect or try to keep my FIRST marathon long pace of 8:25-8:39 per mile. Legs are still a little pooped.

Ran past the park out to Hwy 5, then through downtown McKinney and back home. Overall felt ok, just sluggish.

Splits:
Mile 1 - 8:19 (HR 155)
Mile 2 - 8:37 (HR 149)
Mile 3 - 8:36 (HR 154)
Mile 4 - 9:02 (HR 159)
Mile 5 - 8:54 (HR 157)
Mile 6 - 9:20 (HR 162)
Mile 7 - 9:07 (HR 158)
Mile 8 - 9:16 (HR 161)
Mile 9 - 9:19 (HR 156)
Mile 10 - 9:27 (HR 157)
Mile 11 - 9:45 (HR 159)
Mile 12 - 10:00 (HR 158)

4AM CLUB RULES! Technically, the alarm went off at 3:55, but who's counting.

I don't think I've quite recovered from Sunday yet, going to take the next 2 days off and start up again on Monday.

On another note, we discovered last night that Houston is allergic to Penicillin. Good times.

  • Health data: RHR: 48 Hours slept: 6

apw0397's Training Log


 September 2006 
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Time
Distance
  • July's totals
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