Joshua D
Speedwork today at lunch, and intervals are on the menu. Did a 1.5mile w/u at a solid pace, then did (4) x 1mile repeats with 2min active recoveries. Splits tell the story: 6:02, 5:54, 5:49, and... read more
- Miles:
- 9192 total / 1185 in 2013
- Goal:
- Race healthy the whole year, no injuries. - At least (2) 100mile finishes this year - Sub 25 hour finish at Leadville
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Entries
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RUN
great Speedy Thursday - SEG as Reec... 8.1 mi 00:54 06:37 pace
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FIT
good Xtrain - legs and core 00:35
Hit the machines for leg and lower body resistance work (leg and calf extensions, curls, hip adductions and abductions), and finished up with core.
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VELO
good Xtrain - spin 12.8 mi 00:40 19.2mph pace
Recovery week, so after a couple of rest days, time to get back at it. Did a rolling hill program on the bike at very high resistance, working it rather hard, and burning off the meat and booze fr... read more
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RUN
tired Morning run - Northshore trail 10 mi 01:43 10:20 pace
Meh, not much in the tank this morning, so I kept it nice and easy on the NS trail today. After a quick loop on the Fargate side, I met Adam at the MADD shelter for a loop out on the Rockledge sid... read more
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RUN
tired Afternoon run - Pilot Knoll a... 24.2 mi 04:19 10:43 pace
Holy crap, that was an ass-whoopin'. Hit the trifecta on the trail today...mud, heat, and humidity, yeehaw! Had a late morning start, and while the first 8-10 rolled by nicely, I started to ... read more
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FIT
great Xtrain - plyo+lower body supe... 00:40
10min of plyometric drills and a leg superset circuit (l/r extensions, press, calf extensions, and hip abductions) has me ready to chew some long dirt this weekend.
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VELO
great Xtrain - spin 10.11 mi 00:30 20.2mph pace
Solid work today on the bike. Opted for hill intervals, 1min segments, and ran thru it staying at a moderate resistance throughout (90-95rpm cadence, avg HR 118). Nice low GA workout.
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FIT
good Xtrain - upper body and core 01:00
A bit wiped out from my morning run, but still made a go of some mixed upper body and core work. Looking forward to some long trail miles this weekend.
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RUN
tired Morning run - speed work 8.11 mi 00:58 07:09 pace
Ugh, tough one this morning, heavy legs and it felt more difficult than it needed to be. Started with 1.5mile w/u, then did (8) x 800 repeats. Originally intended for 60sec recoveries, but was cl... read more
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RUN
great Lunch run - easy 6 mi 00:47 07:54 pace
Nice and easy on the treadmill today. Just cruised thru some rolling hills, 1-3% grade up and down, half mile increments, and other than having to switch treadmills 3 times (annoying!), it was a g... read more
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FIT
great Xtrain - lower body/core 00:55
Went thru a leg and core circuit at lunch today; seriously tired!
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RUN
great Morning run - progression 14.03 mi 01:44 07:23 pace
Solid run this AM, as I hit one of my gently rolling out and backs for a long progression run. First mile came in a hair over 8:15, last mile just under 6:30. Other than some weird mechanical is... read more
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FIT
great Lunch Xtrain - core 00:45
Mixed up my core work as well today, opting for a focus on plank, stability, and core ball work.
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VELO
great Lunch xtrain - spin 7 mi 00:20 21.0mph pace
Lunch time spin, changing up my crosstraining approach a bit. Medium to hard progression ride, avg HR 115. Solid low GA work.
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RUN
great Afternoon run - Knob Hill trail 14.25 mi 02:12 09:14 pace
Another solid run to finish up a great training week. Went out to run the Knobber, and get in some heat training, and mission accomplished. First couple of miles were a bit sluggish, but settled ... read more
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Nice on all fronts!
11 days ago • Like
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RUN
great Morning run - Northshore Trail 17 mi 03:00 10:35 pace
Stellar running this morning with some of my favorite running peeps. Met up with Reece bright and early (yes Tim, you are a wuss), and hit the Fargate loop. Awesome morning for it, and the new tr... read more
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FIT
great Xtrain - supersets 00:50
After the quick spin, ran thru supersets for the upper body (curls, decline press), lower body (extensions, squats, press), and core (obliques, crunches). Ready for some weekend dirt!
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VELO
great Xtrain - w/u spin 5.27 mi 00:15:00 21.1mph pace
Hard warm-up spin, running thru hill climb intervals, loosening up the legs a little and getting a little HR bump.
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FIT
blah Xtrain - upper body and core 00:50
Hit some upper body resistance work, along with core focusing on stabilizers and flexors. Not a lot of motivation in this one, but got it done.
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RUN
great Morning run - hill repeats 10.08 mi 01:18 07:45 pace
Good running this morning. After about a 2.5mile w/u, I went for some hill repeats, (12) repeats total, hammering the ups hard, and recovering the downs. A 2.5mile c/d, some shaky legs, and I... read more
Great job suffering. The mud shoe sucking can be a real pain. Let summer begin!
5 days ago • Like • 1 person