"Bringing the Heat"
Row 5K (RPE 8) (am)
19.45.8; 1.58.5 (25)
Bike 2 hours (pm)
Notes: Summer has finally arrived on Cape Cod. Positioned my rowing machine right under the sun for today's workout and the heat definitely makes things more difficult. However, I had my "A" game today and put out a great effort. True negative splits on each 1K down from 1.59.4 to 1.58.1. Good warm-up and cool-down today. For reference, my 5K PR is 19.36.9 (1.57.6 pace) back in January 2013.
Mary Catherine went on an awesome bike ride along the Old Colony Rail Trail all the way out and around the Chatham Light House. Lots of hills in Chatham. Contemplated wearing my heart rate monitor just to see some data. Wife made clear that this was a "fun" family outing and not a "workout." I left the monitor at home.
Sunday, June 8, 2014
Saturday, June 7, 2014
"Jacked Up"
Run 3 x 2.5 miles (rest 5 minutes between intervals)
1. 16.42
2. 15.31
3. 15.02
Notes: Goal for today's workout was to stay moderate on the first loop, aggressive on the second loop, and all-out on the third loop. First loop was average heart rate of 158 (high of 173). Recovered pretty well afterwards and was down to 110 before beginning the second loop. Second loop was average heart rate of 171 (high of 179). This was my usual effort level for hard runs. Struggled to recover afterwards, however, and only came down to 130 before beginning the third loop. Third loop was average heart rate of 176 (high of 184). This was the hardest I've run since beginning this training. I forced myself to keep pushing through some pain and heavy breathing. Now, according the trail map, this is a 2.5-mile loop. That would have me at a ~6-minute/mile pace on the final loop. That's probably not accurate, but I'm not sure how much it's off. I can say for sure that I was running very fast.
Run 3 x 2.5 miles (rest 5 minutes between intervals)
1. 16.42
2. 15.31
3. 15.02
Notes: Goal for today's workout was to stay moderate on the first loop, aggressive on the second loop, and all-out on the third loop. First loop was average heart rate of 158 (high of 173). Recovered pretty well afterwards and was down to 110 before beginning the second loop. Second loop was average heart rate of 171 (high of 179). This was my usual effort level for hard runs. Struggled to recover afterwards, however, and only came down to 130 before beginning the third loop. Third loop was average heart rate of 176 (high of 184). This was the hardest I've run since beginning this training. I forced myself to keep pushing through some pain and heavy breathing. Now, according the trail map, this is a 2.5-mile loop. That would have me at a ~6-minute/mile pace on the final loop. That's probably not accurate, but I'm not sure how much it's off. I can say for sure that I was running very fast.
Friday, June 6, 2014
"Puppy Pacing"
Hike 60 minutes (20# vest)
Notes: Lovely morning walk with Sayde. Maintained an average heart rate of 104 with a high of 121. Heart rate stayed pretty low when I was leading the walk. However, we went much faster once I dropped the lease and allowed Sayde to lead.
Hike 60 minutes (20# vest)
Notes: Lovely morning walk with Sayde. Maintained an average heart rate of 104 with a high of 121. Heart rate stayed pretty low when I was leading the walk. However, we went much faster once I dropped the lease and allowed Sayde to lead.
Wednesday, June 4, 2014
"Quantifiable Improvement"
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.53.6 (26)
2. 1.53.9 (26)
3. 1.53.9 (26)
4. 1.53.9 (26)
5. 1.53.1 (27)
6. 1.52.2 (27)
7. 1.52.0 (27)
8. 1.52.8 (27)
Notes: Combined time for all intervals was 15.05.4. Goal was sub 1.54 pace for entire workout and I accomplished that with a 1.53.1 (26) average. This is noticeable improvement over April 20th. Combined time on that date was 15.19.2 with a 1.54.9 average pace.
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.53.6 (26)
2. 1.53.9 (26)
3. 1.53.9 (26)
4. 1.53.9 (26)
5. 1.53.1 (27)
6. 1.52.2 (27)
7. 1.52.0 (27)
8. 1.52.8 (27)
Notes: Combined time for all intervals was 15.05.4. Goal was sub 1.54 pace for entire workout and I accomplished that with a 1.53.1 (26) average. This is noticeable improvement over April 20th. Combined time on that date was 15.19.2 with a 1.54.9 average pace.
Tuesday, June 3, 2014
Tuesday, June 3, 2014
"All Cylinders"
Run 4.04 miles (<180)
30.27
Notes: Great speed today with 7.32/mile pace. Heart rate also stayed very controlled. Felt as though I was cranking pretty good, yet my heart rate stayed mostly in he high-160s. Maintained an average heart rate of 167 with a high of 176. Went faster than my May 8th run and also kept lower heart rates, both average and high. Feeling very good right now. Starting to formulate a few goals to achieve by July 4th. First, I want to have built up to a 10-mile long, slow run. Second, I want to be able to do this 4.04-mile run in under 28 minutes. We'll see how it goes . . .
Run 4.04 miles (<180)
30.27
Notes: Great speed today with 7.32/mile pace. Heart rate also stayed very controlled. Felt as though I was cranking pretty good, yet my heart rate stayed mostly in he high-160s. Maintained an average heart rate of 167 with a high of 176. Went faster than my May 8th run and also kept lower heart rates, both average and high. Feeling very good right now. Starting to formulate a few goals to achieve by July 4th. First, I want to have built up to a 10-mile long, slow run. Second, I want to be able to do this 4.04-mile run in under 28 minutes. We'll see how it goes . . .
Monday, June 2, 2014
"Legs & Lungs"
Airdyne 45 minutes (<150)
Notes: Great blend this morning of leg power and conditioning. Hammered away but my heart rate stayed very controlled. Maintained average heart rate of 129 with a high of 150. Starting to round into shape a bit.
Airdyne 45 minutes (<150)
Notes: Great blend this morning of leg power and conditioning. Hammered away but my heart rate stayed very controlled. Maintained average heart rate of 129 with a high of 150. Starting to round into shape a bit.
Subscribe to:
Comments (Atom)