Week of 4/30/12 – 5/6/12
This is 50k training month 3 week 2
Target HR 154-164 BPM.
Monday – 1 hour run planned. Actual: 01:00:02, 4.56 miles, 13’09″/mi, 158 bpm. 72°F. Scattered clouds. 8mph winds. 53% humidity.
Tuesday – Rest planned. Actual: Rested.
Wednesday – 1 hour run planned. Actual:
Thursday – Rest planned.
Friday – 1 hour run planned. Actual:
Saturday – 3:10 hour run planned.
Sunday – Rest planned.
Week totals:
Notes:
The week’s training flubbed due to family illnesses.
Week of 4/23/12 – 4/29/12
This is 50k training month 3 week 1
Target HR 154-164 BPM.
Monday – Rest.
Tuesday – 1 hour run planned. Actual: 01:30:44, 6 miles, 15’07″/mi, 151bpm. 68°F Mostly cloudy, winds: 10mph, humidity 60%.
Wednesday – 1 hour run planned. Actual: 01:22:48, 6 miles, 15’47″/mi, 157bpm. 68°F Mostly cloudy, winds: 8mph, humidity 60%
Thursday – 1 hour run planned. Actual: 00:56:00, 5.05 miles, 11’12″/mi, 170 bpm . 59°F, Mostly cloudy, 14mph winds, humidity 51%.
Friday – Rest. Actual: Rest
Saturday – 3 hour run planned. Actual: Rest
Sunday – Rest planned. Actual: 2:00:02, 8.51 miles, 14’06″/mi, 141BPM. Night run.
Week totals:
7hrs
25.5 miles
Notes:
Wednesday: 3 miles MAF, 4th mile around 160, 5th mile around 170, last mile 180+. Highest HR 202 bpm.
Thursday: First 2.5 miles at 160-169bpm. Miles 2.5-4 at avg 170-179bpm. Final mile 180-190bpm. Highest HR 194 bpm.
Sunday: 10pm-Midnite.
Team CLIF Bar has a good line-up of video and podcast interviews which can be found on YouTube and iTunes.
Week of 4/16/12 – 4/22/12
This is 50k training month 2 week 4
Target HR 154-164 BPM
Monday – 1 hour run planned. Actual: 4.45 miles, 00:57:55, 13’00″/mi. Avg HR 160 BPM. Weather: 61°F, Scattered clouds, Wind: 13 mph.
Tuesday – 1 hour run. Actual: Rest.
Wednesday – Rest. Actual: Rest.
Thursday – 1 hour 30 minute run. Actual: 4.63 miles, 00:56:34, 12’13″/mi. Avg HR 164 BPM. Weather: 70°F
Friday – 35 minute run. Actual: Rest.
Saturday – 2 hour 50 min run
Sunday – Rest
Notes:
Monday: Felt good. Might need to adjust base range as a result of last Friday’s final mile where I got my HR up to 200.
Tuesday: Stood at my desk practicing one-leg stances to strengthen the lower body.
Thursday: Felt good. Might need to adjust base range as a result of last Monday’s final mile where I got my HR up to 200 again.
“If I’m free, it’s because I’m always running.” ~ Jimi Hendrix
If I’m running, I had cups of coffee. 🙂
