Sunday, May 10, 2009

week of 4 May

Stamina/Power Phase

Foam Roller Exercises 1-2 x this week
Did once

MPW 26
Did 26.5

Monday, May 4

Tuesday, May 5
4-5 mile easy run including 2 x 10 sec speed bounds up a hill and 2 x 10 sec high knees up a hill

5.26 @ xxx including bounds, high knees, and 10 single leg hops for distance (each leg, on flat). 5 miles is starting to seem like a long way!

Wednesday, May 6
10-15 min XT easy then Power Core Circuit but do 1 min hard XT between exercises

Thursday, May 7
3-5 mile easy run w/10 strides @ 5k effort

5.25 @ 9:27 including strides. The 4th mile was only 9:15 pace and 142 bpm. Man it was humid. 65 deg and 63 dew point (94% humidity). The "am I out of shape or is it just the weather?" question seems to be an annual rite of spring. Warning: Last year I ran 19:49 for 5k and then 35:57 for 5 miles 3 weeks later when it was about 80 and 100% humidity.

Friday, May 8
5-6 mile total run including 10 strides

6.00 @ 8:46 including strides. Intensity wasn't specified. Started easy and worked my way to moderate. avg 145 bpm.

Saturday, May 9
8-10 mile easy run w/10-20 x 30 sec’s @ 5k effort w/1 min jog rests

10 miles @ 8:46/152 bpm. Very sticky outside. Did an out and back to the rec center porta-potties. 3 seconds short of 5 miles on the out. Nice. 5 easy. Pit stop. A couple of minutes then did a bunch of 30 sec @ 5k w/1 min jog rests on the way back before jogging the last mile or so. Counting the peaks in the HR graph, turns out a bunch was 22!

Sunday, May 10
10-15 min XT easy then Power Core Circuit but do 1-2 min hard XT between exercises

Did 15 min easy, 1 PCC w/ 2 min elliptical hard between and one PCC with no XT between. Took 67 minutes total. Avg 145 bpm. Was wimpy on the first 3 or 4 but was hitting ~170 bpm on the 6 or 7 XT intervals.

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