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    TRILLIUM22   44,320
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Training Log Oct 1-7, It's done

Sunday, October 07, 2012

Monday
Morning
Scull single 10k
Erg 3k

Evening
Rowing Practice about 14k 8+
Erg 4k
ST, one set Sit ups, Push ups, Jumpies, Squat Thrusts, Juming Jacks, Lateral Lunges

Tuesday
Morning
Breakfast Latte, Kasha Cinnamon Harvest Cereal with vanilla soymilk
Scull single 8k
Between activity banana
Run 6 miles, at the Lake, my legs were tired, my pace was slow and I wasn't even winded, should have adjusted my ratio, used 1 min run/20 sec walk average pace 10:26. I did much better on the final mile when I just ran 9:44 for that one.

Wednesday
Morning
erg 2k warmup, 3.5 k moderate, 2k cool down

Evening
1k warm up
Rowing practice, just 8k so we could get home for the presidential debates
Finished practice with a set of jumpies, push-ups, sit ups, squat thrusts, lateral lunges, jumping jacks

Thursday
Morning
Latte cinnamon harvest cereal for breakfast
Scull single 6k
Luna Bar
Run 6 miles, 1.5 mile warm up, 4 X cadence drills, 4 X acceleration drills , 5 min jog HR below 70%, 6 X 400m, 2 min RI HR below 70%

Not quite sure why I threw in those 400 m repeats. I think because I tend towards really slow when I run right after rowing, unless I run with my husband. Wanted a little section where I pushed
My goal pace for the 400's was 7:50, although I did some of them on a trail so I was going to let myself be a bit slow, It turned out I could not read my Garmin in the shady trail section with my sunglasses while running. My pace on the 400's 7:53. 7:59, 7:30,7:49, 7:44. 7:41

Friday, bad weather so this was my rest day

Sat,
Morning scull in a double about 10k. We may race a double at Head of the Hooch. It all depends on available entries and boats. Temps in the 30's, frost on the dock

My stomach/gut was not happy and I skipped my afternoon run

Sunday
Morning scull in a double about 12 k
erg 4k. Temps in the 30's felt even colder than Sat

Afternoon 6 mile run in Forest Park St. Louis, did the outer loop, counterclockwise from the Visitors center, mile 2 is an uphill used 1 min run/ 20 sec walk, dropped walk breaks for the last 0.5 mile, I wish I'd hit the lap button. Average pace 9:23, splits 9:29,9:52.9:16,9:32,9:28.8:40, Looking at the graph in the training center the last 0.5 mile looks to be 8:13, Could not drop my husband today.

Although I don't tend to do Gu on a 6 mile run, my husband does, so this time I did too. So one Gu at mile 4. (Last week when I dropped my husband he had forgotten his Gu)
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  Member Comments About This Blog Post:

SIMPLELIFE4REAL 10/8/2012 3:53PM

    maybe you could hide his Gu!

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LIGHTNINGRUNNER 10/8/2012 10:39AM

    Overall great week.

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JUNEPA 10/8/2012 1:48AM

    Cool you have a head race in your near future
Bet your DH will never miss his GU again, lol

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MAGGIENCALI 10/7/2012 9:17PM

    emoticon I just tried GU Mountain Apple for the first time today. It was pretty good.

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NATPLUMMER 10/7/2012 8:33PM

    Excellent!!

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SEABREEZE64 10/7/2012 7:09PM

    Great run and work out! I thought you said you did not feel too good today. Goes to show you - how strong you are.

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LIVE2RUN4LIFE 10/7/2012 6:24PM

    Great run! Cool weather is wonderful, isn't it? That GU does make a difference.
emoticon
You ought to go for Boston -- you could do it.

Comment edited on: 10/7/2012 6:25:34 PM

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