bearly training

my training blog my training calendar my training reports Planned training log

The following equipment is nearing replacement:

Asics 2150 - Asics GT-2150: 362.45 / 350 miles

Carencro,LA

inspire me (1)

Sunday - November 12

Run

3h 00m 35s
20.02 miles
09m 01s /Mi

Great weather, started in the lower 40s, bit of a wind but plenty of sunshine, probably got up to the low 50s by the time I finished.

Last few miles were strong, averaged 8:40 over the last two. Helped out by Nick Cave and the Bad Seeds, nothing like a melodramatic tenor to get you through your suffering.

inspire me (0)

Saturday - November 11

Bike

22m 55s
6.11 miles
16.00 Mi/hr

Wussied out, temps in the 40s and 35 mph winds, was hard to maintain 12mph. No fun, so I came home.

inspire me (4)

Friday - November 10

Run

46m 14s
5.50 miles
08m 25s /Mi

Tempo run, middle 3 at 7:30-7:45 pace

inspire me (8)

Thursday - November 9

Bike

1h 28m 33s
26.15 miles
17.72 Mi/hr

Roselawn, Thirteen laps.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Incline sit-ups
3
24
24
0
0
BACK - Lateral pull-downs
2
0
12
0
120
BACK - Seated row
2
12
12
120
120
BICEPS - BB Preacher
2
12
12
50
50
CHEST - Pec deck
2
12
12
80
80
CHEST - Pushups
1
30
30
0
0
CHEST - Seated Bench Press - Machine
2
12
12
180
180
SHOULDERS - Shoulder Press - Machine
2
0
12
0
100
TRICEPS - Pulley pushdown
2
0
12
0
130

Sport

Elliptical Training
45m

inspire me (4)

Wednesday - November 8

Bike

1h 31m 08s
26.12 miles
17.20 Mi/hr

Roselawn. Thirteen laps.

Run

51m 09s
5.50 miles
09m 18s /Mi

inspire me (2)

Tuesday - November 7

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Incline sit-ups
3
24
24
0
0
BACK - Lateral pull-downs
2
0
12
0
120
BACK - Seated row
2
12
12
120
120
BICEPS - BB Preacher
2
12
12
50
50
CHEST - Pec deck
2
12
12
80
80
CHEST - Pushups
1
30
30
0
0
CHEST - Seated Bench Press - Machine
2
12
12
180
180
SHOULDERS - Shoulder Press - Machine
2
0
12
0
100
TRICEPS - Pulley pushdown
2
0
12
0
130

Sport

Elliptical Training
45m

Time to get back with the routine.

inspire me (2)

Monday - November 6

Run

2h 46m 20s
17.68 miles
09m 25s /Mi

Nice run, slower than I wanted, temps were moderate but it was a little muggy. Hamstring doing some funny, twingy stuff and the quads were still sore from Saturday. That's strange, I usually recover quickly and fully from a short race like that.

Was only going 16, but after 14 I felt good enought to do a full small loop rather than just go one mile out and back. Worked out well, did run the last mile under 9 minutes...