Tuesday, August 08, 2006
Feeling Recovered: 3 X 2 mile intervals
Feeling recovered this morning after day off. Legs more fresth although hamstring is very tight and focal sore spot is still there. Took 30 min to do pilates before work and stretch hamstrings.
Workout Summary: morning pilates (25')/afternoon run 10 (1:14)
5:45am: Pilates abs/low back core. Been over 2 weeks. This hurt! Got some good hamstring stretching during routine though.
5:30 pm, Run some moderate repeats on Fairmont with Rob W and Grant
1 mile wu. 2.2 mile cd.
3 X 2 mile repeats with 440 rest in 2:30 between. Rolling hills. Total ascent 400 ft
1 = 14:05, ascent 60 ft: HR ave 118/max 131/end of rest 96
2 = 14:05, ascent 120 ft: HR ave 131/max 147/end of rest 111
3 = 12:58. ascent 40 ft: HR ave 140/max 158/end of rest 106
Zone Summary
1 = 67 % (49')
2 = 13% (10')
3 = 7.5% (5'30")
4 = 10.5% (7'30")
5a/b= 2% (2')
*Hamstring very tight but no real focal pain. Became very tight on the way home driving and now sore. We'll see tomarrow. I am going to go back to hill repeats. Wanted to run with Rob prior to Canada to get a feel for how he looks running fast and when he's tired. Impressed with both his splits and his consistent form throughout the repeats.
Diet:
Breakfast: 1 cup oats with bwn sugar, 8 oz carrot juice, water, med. coffee
Lunch: Thai wheat noodles w/ broccoli, light oil. cabbage salad, 16 oz carrrot juice.
Afternoon: Med. coffee w cream
Dinner: Beef tips and noodles, about 8 oz beef and 12 oz noodles. Salad w/ low fat dressing. Diet sierra mist. 1 beer.
Workout Summary: morning pilates (25')/afternoon run 10 (1:14)
5:45am: Pilates abs/low back core. Been over 2 weeks. This hurt! Got some good hamstring stretching during routine though.
5:30 pm, Run some moderate repeats on Fairmont with Rob W and Grant
1 mile wu. 2.2 mile cd.
3 X 2 mile repeats with 440 rest in 2:30 between. Rolling hills. Total ascent 400 ft
1 = 14:05, ascent 60 ft: HR ave 118/max 131/end of rest 96
2 = 14:05, ascent 120 ft: HR ave 131/max 147/end of rest 111
3 = 12:58. ascent 40 ft: HR ave 140/max 158/end of rest 106
Zone Summary
1 = 67 % (49')
2 = 13% (10')
3 = 7.5% (5'30")
4 = 10.5% (7'30")
5a/b= 2% (2')
*Hamstring very tight but no real focal pain. Became very tight on the way home driving and now sore. We'll see tomarrow. I am going to go back to hill repeats. Wanted to run with Rob prior to Canada to get a feel for how he looks running fast and when he's tired. Impressed with both his splits and his consistent form throughout the repeats.
Diet:
Breakfast: 1 cup oats with bwn sugar, 8 oz carrot juice, water, med. coffee
Lunch: Thai wheat noodles w/ broccoli, light oil. cabbage salad, 16 oz carrrot juice.
Afternoon: Med. coffee w cream
Dinner: Beef tips and noodles, about 8 oz beef and 12 oz noodles. Salad w/ low fat dressing. Diet sierra mist. 1 beer.
