April 30th, 2008 at 6:00 pm
(Run)
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So, my quads were really, really sore. All last week I was working them pretty hard, and Sunday it was enough that they hurt during the easy warm-up run at track club. So, I took Monday completely off and just did a little PT yesterday. Today I was going to do 4 miles, but I started getting a blister on the arch of my foot, so I stopped short of that. I’ll do a 4 mile run in the morning, anyway, so I suppose in the long run it doesn’t really matter. 
My quads are still a bit tight, but I think I’m ready to get back to it. I have a lot going on right now, though, with three exhibitions staring me in the face and lots of painting to do! I love being busy, though.
Workout:
- Type: Run
- Date: 04/30/2008
- Time: 18:00:00
- Total Time: 00:32:57.00
- Distance: 3.03 miles
- Average Pace: 10:52.17/mile
- Ascent: 275 ft
- Descent: 278 ft
| Mile |
Pace (min/mile) |
Speed (mph) |
Elevation
Gain |
| actual |
+/- avg |
actual |
+/- avg |
| 1 |
10′ 41 |
-0′ 10 |
5.6 |
+0.1 |
+13 ft |
| 2 |
11′ 07 |
+0′ 16 |
5.4 |
-0.1 |
+10 ft |
| 3 |
10′ 48 |
-0′ 03 |
5.5 |
+0.0 |
-23 ft |
| end |
8′ 20 |
-2′ 31 |
7.2 |
+1.7 |
-3 ft |
Comments
April 30th, 2008 at 5:00 pm
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 04/30/2008
- Time: 17:00:00
- Total Time: 00:15:00.00
Comments
April 29th, 2008 at 7:00 pm
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 04/29/2008
- Time: 19:00:00
- Total Time: 00:10:00.00
Comments
April 29th, 2008 at 6:00 pm
(Strength Training)
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Workout:
- Type: Strength Training
- Date: 04/29/2008
- Time: 18:00:00
- Total Time: 00:28:00.00
30 hamstring curls off bed
40 abductions
30 adductions
30 glute raises
75 clamshells
30 squats
lots of lateral walking with band
30 single leg calf presses
30 straight leg raises
Comments
April 27th, 2008 at 5:00 pm
(Uncategorized)
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I was really, really sore in the quads, so I didn’t think it’d be a good idea to do any sprinting. Just ran the warm up and did some drills.
Workout:
- Type: Other
- Date: 04/27/2008
- Time: 17:00:00
- Total Time: 00:15:00.00
Comments
April 27th, 2008 at 11:10 am
(Strength Training)
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Workout:
- Type: Strength Training
- Date: 04/27/2008
- Time: 11:10:00
- Total Time: 00:45:00.00
3 sets of 15 bicep curls @ 15 lbs each
3 sets of 15 overhear triceps dumbbell raises @ 20 lbs
3 sets of 15 lateral raises @ 5 lbs each
3 sets of 15 front dumbbell raises @ 5 lbs each
3 sets of 15 dumbbell shoulder presses @ 5 lbs each
3 sets of 15 bent over rows @ 15 lbs each
3 sets of 15 laying chest flys @ 10 lbs each
3 sets of 10 dumbbell reverse chest flys @ 10 lbs each
3 sets of 12 dumbbell bench presses @ 15 lbs each
3 sets of 10 lateral pulldowns @ 70 lbs
3 sets of 12 dual pulley rows @ 20 lbs each
3 sets of 8 incline presses @ 15 lbs each
20 each side decline sit-ups with twist
Comments
April 27th, 2008 at 11:00 am
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 04/27/2008
- Time: 11:00:00
- Total Time: 00:10:00.00
Comments
April 26th, 2008 at 9:45 am
(Run)
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One of my favorite routes. I think this was hillier than my hill workout this week!
Workout:
- Type: Run
- Date: 04/26/2008
- Time: 09:45:00
- Total Time: 00:58:46.00
- Distance: 5.3 miles
- Average Pace: 11:05.43/mile
- Ascent: 521 ft
- Descent: 488 ft
| Mile |
Pace (min/mile) |
Speed (mph) |
Elevation
Gain |
| actual |
+/- avg |
actual |
+/- avg |
| 1 |
11′ 12 |
+0′ 06 |
5.3 |
-0.1 |
+10 ft |
| 2 |
10′ 50 |
-0′ 16 |
5.5 |
+0.1 |
0 ft |
| 3 |
11′ 00 |
-0′ 06 |
5.5 |
+0.0 |
-56 ft |
| 4 |
11′ 12 |
+0′ 06 |
5.3 |
-0.1 |
-3 ft |
| 5 |
11′ 17 |
+0′ 11 |
5.3 |
-0.1 |
+62 ft |
| end |
11′ 01 |
-0′ 05 |
5.4 |
+0.0 |
+20 ft |
Comments
April 26th, 2008 at 9:00 am
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 04/26/2008
- Time: 09:00:00
- Total Time: 00:10:00.00
Comments
April 25th, 2008 at 1:30 pm
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 04/25/2008
- Time: 13:30:00
- Total Time: 00:07:00.00
Comments
