"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.
Sunday, June 1, 2014
Sunday, June 1, 2014
"Vitamin D"
Row 10K (RPE 8) (am)
42.44.8; 2.08.2 (23)
Dennis Highlands (pm)
82
Notes: Monster effort on the rower. Amazing energy today following a great night's sleep. Did this is the driveway right under the sun. Strength, endurance, and Vitamin D, all in one sitting.
Played some really good golf today. Had a stretch of 9 straight pars from Holes 7-15. Bogied the first 4 holes and then took a triple on Hole 6. Pulled the living daylights out a 6-iron on Hole 16 that went out-of-bounds. 4-putted the 18th green for an eventful 82. This could've been a mid-70s round with a little tightening up. Not a very tough course, though. Very enjoyable afternoon.
Row 10K (RPE 8) (am)
42.44.8; 2.08.2 (23)
Dennis Highlands (pm)
82
Notes: Monster effort on the rower. Amazing energy today following a great night's sleep. Did this is the driveway right under the sun. Strength, endurance, and Vitamin D, all in one sitting.
Played some really good golf today. Had a stretch of 9 straight pars from Holes 7-15. Bogied the first 4 holes and then took a triple on Hole 6. Pulled the living daylights out a 6-iron on Hole 16 that went out-of-bounds. 4-putted the 18th green for an eventful 82. This could've been a mid-70s round with a little tightening up. Not a very tough course, though. Very enjoyable afternoon.
Saturday, May 31, 2014
"He's Going the Distance"
Run 7.64 miles (<165)
1.07.37
Notes: Have finally built up the ability to handle 7 miles, the distance of the Falmouth Road Race. This was the longest run of my life, both distance and time-wise. Average pace was 8.51/mile. Maintained average heart rate of 161 with a high of 169. Really struggled to control heart rate today. What felt like it should've been 155-160 turned out to be 164-166. Goal is to lengthen out to 10 miles and then work on increasing speed within heart rate cap.
Run 7.64 miles (<165)
1.07.37
Notes: Have finally built up the ability to handle 7 miles, the distance of the Falmouth Road Race. This was the longest run of my life, both distance and time-wise. Average pace was 8.51/mile. Maintained average heart rate of 161 with a high of 169. Really struggled to control heart rate today. What felt like it should've been 155-160 turned out to be 164-166. Goal is to lengthen out to 10 miles and then work on increasing speed within heart rate cap.
Friday, May 30, 2014
"User's Choice"
Airdyne 45 minutes (<150)
Notes: Woke up this morning with the plan of doing whichever type of exercise I felt like doing. For whatever reason, I woke up really wanting to zone out on the Airdyne. So, I did, and it was great. Maintained average heart rate of 132 with a high of 154. Feeling good about my training.
Airdyne 45 minutes (<150)
Notes: Woke up this morning with the plan of doing whichever type of exercise I felt like doing. For whatever reason, I woke up really wanting to zone out on the Airdyne. So, I did, and it was great. Maintained average heart rate of 132 with a high of 154. Feeling good about my training.
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