• 36m 39s
  • 4.51 miles
  • 08m 07s /Mi

other hotel treadmill
15 min easy
15 min a little harder
the rest a lot harder until the legs stopped working

not the run planned.  probably should have kept it as an easy run, but that would require some intelligence.  obviously that is not present ;)

stretching and rolling afterwards.  

  • 1h 00m
  • 7.84 miles
  • 07m 39s /Mi

treadmill 1 incline
15 min wu including 4 x 30 sec pickups (128)
15 min hard (first 10 min 158, last 5 167)
remainder z2 (161)

Hotel treadmill this morning.  busted lt test.  went out too hard in the first 10 min of the test phase and couldn't keep the legs on the treadmill after 15 min.  so, we'll stick with Monday's numbers and do this again the next time test week comes around.  Treadmill is a bit wacky.  It was 58 seconds faster than the watch.  not sure how that happens.  i understand distance, but not time.

anyway, not a completely bad workout.  will run some more this weekend

rest day.  getting some work done then heading to Greensboro this afternoon for JOs and the NCISAA states on Monday

  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

15 min wu including 5 min one leg drill
lt test 30 min
15 min easy

scheduled rest day.  bike test tomorrow.  may repeat run test later this week

  • 1h 00m
  • 7.59 miles
  • 07m 54s /Mi

20 min wu including 4 x 30 sec pickups
20 min puke test
20 min easy (included 2 minutes of walking)

test week.  today was the run test.  not sure i went quite hard enough, but i may have.  on the 20 minutes, the first 11 minutes was at incline 1 starting around a 6:03 pace and slowing down slightly to 6:30 pace.  then the last nine minutes was incline of 2 bouncing around the 7:20 mark or so.  didn't quite get to puke stage, but the legs were working pretty hard.  

weight is about what i thought based upon how i feel.  thick is the best word.  

this week is going to go to hell in a handbasket quickly if the forecasts are correct.  This is musical week (Fiddler on the Roof) and it looks like there may not be a dress rehearsal and that tonight may be the last rehearsal before the first show on Thursday.  Joy.  

spot's Training Log

 February 2014 
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