The Training Blog of HorseFly

Strength Training - 0.7 hours - 2/8/2010

Workout:

• Type: Strength Training
• Date: 02/08/2010
• Time: 21:00:00
• Total Time: 00:44:00.00
• Average Heart rate: 137
• Max Heart rate: 177
• Calories: 203

Add comment Digg! this story. February 8th, 2010 horsefly

3 Miles + 10 hill sprints

5 minute warm up +  3 miles @5mph 1% + 10 x 6% @8mph + cool down

First run after the norovirus.  Felt pretty good.  My HR was higher than normal throughout.  Usually I can’t sustain a pace once my HR gets to 184, but today I ran quite a bit at 188 and it felt easy enough.  I think my allergy medication is doing that, but I’m not sure.

Workout:

• Type: Run
• Date: 02/03/2010
• Time: 21:00:00
• Total Time: 1:04:36.00
• Average Heart rate: 171
• Max Heart rate: 194
• Calories: 322
• Distance: 4.5 miles
• Average Pace: 14:21.24/mile
• Max Pace: 7:30/mile

Add comment Digg! this story. February 3rd, 2010 horsefly

Run - 2 Miles

Incline 1%. Ran 1st mile at 5mph, then did intervals through 2nd mile. Walked the other .350 miles for recovery. Includes stretching and cool down.

Workout:

• Type: Run
• Date: 02/03/2010
• Time: 10:05:00
• Total Time: 00:38:03.00
• Average Heart rate: 169
• Max Heart rate: 196
• Calories: 228
• Distance: 2.35 miles
• Average Pace: 16:10.35/mile
• Max Pace: 8:34.29/mile

Add comment Digg! this story. February 3rd, 2010 horsefly

8 x 10s Hill Sprint + cool down

Incline 7%

Workout:

• Type: Run
• Date: 01/27/2010
• Time: 21:00:00
• Total Time: 00:23:26.00
• Average Heart rate: 157
• Max Heart rate: 191
• Calories: 139
• Distance: 1 miles
• Average Pace: 23:26.25/mile
• Max Pace: 7:30/mile

Add comment Digg! this story. January 27th, 2010 horsefly

3 miles

Incline 1%

Workout:

• Type: Run
• Date: 01/27/2010
• Time: 20:30:00
• Total Time: 00:36:00.00
• Average Heart rate: 174
• Max Heart rate: 187
• Calories: 253
• Distance: 3 miles
• Average Pace: 12:00/mile
• Max Pace: 12:00/mile

Add comment Digg! this story. January 27th, 2010 horsefly

Strength Training + Stretch

Workout:

• Type: Strength Training
• Date: 01/25/2010
• Time: 20:56:00
• Total Time: 00:50:15.00
• Average Heart rate: 123
• Max Heart rate: 167
• Calories: 188

Add comment Digg! this story. January 25th, 2010 horsefly

Two Interesting Articles

Man, do I feel especially slow: Humans can run 40 mph

Gee, I am an inefficient runner: Perfect Pace

Add comment Digg! this story. January 25th, 2010 horsefly

Pushed Myself

Well, technically the Garmin Virtual Partner pushed me. Set it up for 5 miles in 58 minutes. Which I did with 18 seconds to spare. It was rough though because not only have I been averaging 13 min/mile for the last 7 months, but I also was on a course with a very large hill. So I’m proud of myself. I think there was genuine concern for me from some park goers at the end when I blew by with a purple face and gasping for air. My HR was 203 for the last 5th of a mile as I had to make up some lost ground from the giant hill.

The only question is will I be able to get to 11:00 min/mile for 13.1 miles by end of April. I may have set my goal unreasonably high, but I’m gonna go for it.

Workout:

• Type: Run
• Date: 01/24/2010
• Time: 13:41:39
• Total Time: 1:01:59.95
• Average Heart rate: 178
• Max Heart rate: 206
• Calories: 546
• Distance: 5.13 miles
• Average Pace: 12:05.81/mile
• Max Pace: 6:04.74/mile
• Ascent: 611.07 ft
• Descent: 685.58 ft

Add comment Digg! this story. January 24th, 2010 horsefly

Run 00:34:41.03

Workout:

• Type: Run
• Date: 01/23/2010
• Time: 15:58:31
• Total Time: 00:34:41.03
• Average Heart rate: 175
• Max Heart rate: 225
• Calories: 346
• Distance: 3.05 miles
• Average Pace: 11:21.82/mile
• Max Pace: 8:37.99/mile
• Ascent: 311.06 ft
• Descent: 324.46 ft

Add comment Digg! this story. January 23rd, 2010 horsefly

4×400m

1% incline, 6.4mph intervals, walking for rest.

Workout:

• Type: Run
• Date: 01/20/2010
• Time: 20:41:00
• Total Time: 00:19:30.00
• Average Heart rate: 170
• Max Heart rate: 194
• Calories: 132
• Distance: 1.5 miles
• Average Pace: 12:59.22/mile
• Max Pace: 9:22.5/mile

Add comment Digg! this story. January 20th, 2010 horsefly