Training Log Archive: CoachingEndurancIn the 1 days ending Jan 9, 2008:
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Wednesday Jan 9, 2008 #
Running tempo (trail) 23:43 [4] 3.0 mi (7:54 / mi) +276ft 7:16 / mi
slept:7.0 shoes: 06 Highlander Orange 8
cancelled coaching session - since i was already on the road dressed and packed to run i hit disco park and did a quick 20 min tempo. nothing special. i had more energy than i thought i would and my tempo pace wasn't hard to hold. although it is depressingly slow at 7:55/mile. baby steps.
my inner thigh/groin area felt tight.
my inner thigh/groin area felt tight.
Running (road) 14:01 [2] 1.45 mi (9:40 / mi) +197ft 8:34 / mi
shoes: 05 Hardrock 1 8.5
run commute to teach spin class and back with some groceries.
Cycling intervals (spin class) 56:18 [4] 17.0 mi (3:19 / mi)
pretty good hard class... some suffered severly.
Strength Training (high reps) 18:03 [3]
100 pushups - 6:36
60 leg lifts (sets of 20) - 4:44 abs felt great doing this. first time with lower ab work!!
2x shoulder press, lying extension, 1x front/lat dumbell raises - 6:43
60 leg lifts (sets of 20) - 4:44 abs felt great doing this. first time with lower ab work!!
2x shoulder press, lying extension, 1x front/lat dumbell raises - 6:43
Running (trail at night) 2:09:47 [3] 11.84 mi (10:58 / mi) +2306ft 9:15 / mi
shoes: 06 Highlander Orange 8
night run at cougar with rinn, glenn and rinn's buddy ken. good times and the rain held off. felt better than i thought i would since i felt like napping earlier and didn't have a chance to.
Note
sickness update: today i woke up with sore throat. probably because i played hoops, and licked my fingers to grip the ball yesterday. old habit and once i did it i thought.."oh that was dumb".