Monday, October 24, 2011

Fall Race Training: Wk14

Last week was a pretty good training week --- if you don’t take my leg issues into consideration.  I did all three of my cross training workouts {cardio} but only managed one strength training workout {Monday}.  I had to change my planned tempo run on Thursday to an easy run where I did a run/walk of 4:1 for 45mins due to my leg.  My speed workout on Tuesday went well, except for the leg issues {do you see a theme here}.  And my 20 mile long run was great, with minimal leg issues.  Since my leg was bothering most of the week I didn’t get to take Lucy for any run/walks but we did manage to walk most of the days this week {except Thursday}.  I also finally made an appointment with a sports doctor about my leg which I went to today. 

Wk14:  10.17.11 – 10.23.11

Monday 10.17 ~ Cross Train + Strength

Cardio

  • Stationary Bike:  22min/3.55 miles
  • Elliptical:  65min/5.43 miles

Strength Training {32min}

  • 3x20 squats w/20lbs
  • 3x15 dead lifts w/20lbs
  • 3x10 lunges, each leg w/20lbs
  • 3x10 calf raises w/20lbs
  • 4x25 Swiss ball crunches
  • 3x30sec planks
  • 3x20 Russian twists
  • 3x30sec pelvic bridge
  • 3x10 push-ups
  • 3x15 seated row w/30lbs
  • 3x15 wide lat grip pulldown w/40lbs

Walk with Lucy

  • 0.45/8:26
  • 1.02/20:52

Tuesday 10.18 ~ Run 8x800 speed work

Run ~ 8x800 @ 4:43 with 90sec RI

Speed Workout:  Wk14 {Fall Race Training}

  • Overall:  4.65/48:58
  • Splits:  4:31 {9:04}, 4:28 {8:58}, 4:33 {9:07}, 4:36 {9:13}, 4:44 {9:29}, 4:38 {9:16}, 4:43 {9:27}, 4:41 {9:23}
  • Warm-up:  1.36/20:01
  • Cool down:  1.45/22:00

Walk with Lucy

  • 1.14/23:47

Wednesday 10.19 ~ Cross Train + Strength

Cardio

  • Elliptical:  65min/5.28 miles
  • Stationary Bike:  62min/11.08 miles

Walk with Lucy

  • 1.54/30:51

Thursday 10.20 ~ Run 8 tempo 3-5 easy miles

Run ~ 3-5 easy miles

Easy Run:  Wk14 {Fall Race Training}

  • Overall:  4.05/45:01/11:07 avg
  • Splits:  11:35, 11:19, 11:00, 10:34, last 0.05 = 0:31
  • Warm-up:  0.61/10:01
  • Cool down:  0.26/5:00

Friday 10.21 ~ Cross Train + Strength

Cardio

  • Elliptical:  65min/5.49 miles

Walk with Lucy 

  • 3.52/1:10:22

Saturday 10.22 ~ Run 20 miles

Run ~ 20 miles 4:1 run/walk intervals

Long Run:  Wk14 {Fall Race Training}

  • Overall:  20.0/3:49:51/11:29 avg
  • Cool down:  0.55/11:00

Walk with Lucy & the husband

  • 1.52/32:01

Sunday 10.23 ~ Rest or Walk

Walk with Lucy & the husband

  • 1.67/34:52

Total Miles = 43.79

  • Running = 32.93
  • Walking the dog = 10.86

Daily Mile Stats:
Total Time = 15hrs, 24min
Calories Burned = 7029

Weight Watchers Activity Points Earned = 83

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