Introductory Period (Wk. I)
Monday, 4-20-2009
8:07 AM- 51:59 moderate (6:20 pace) out to the Kemah Bridge ~ 8M
6:26 PM- 38:43 easy around Birmingham, AL ~ 5M
140 avg. HR (73%); 172 Max HR (89%); 387 cal. (45% fat)
Tuesday, 4-21-2009
6:12 AM- 38:03 on the Vulcan Trail ~ 5M
133 avg HR (69%); 151 Max HR (78%); 348 cal (55% fat)
Wednesday, 4-21-2009
8:11 AM- 1:05:43 around Clear Lake (30' easy + 5 x 4' fast, 3' easy) ~ 10M
157 avg. HR (81%); 173 Max HR (90%); 788 cal (35% fat)
PM: 35 min easy around Seabrook Trails ~ 5M
Thursday, 4-23-2009
8:12 AM- 43:17 Total (28:46' easy around Norbuck Park (142 avg. HR) +
@ 4 km hills, finishing uphill in 14:31 (avg. 167 HR) ~ 6M
150 avg. HR (78%); 178 Max HR (92%); 483 cal. (40% fat)
Friday, 4-24-2009
8:06 AM- 1:17:22 death wind run around Lake Hefner (OKC) ~ 11M
141 avg. HR (73%); 157 Max HR (81%); 782 cal. (50% fat)
Saturday, 4-25-2009
7:03 AM- 38:23 easy around Lake Hefner ~ 6M
142 avg. HR (74%); 158 Max HR (82%); 392 cal. (45% fat)
Sunday, 4-26-2009
9:25 AM- 1:29:06 around Norbuck Park, with 6M progression every 2M
45:28 (141 avg. HR); 12:23 (149 avg. HR); 11:50 (158 avg. HR);
11:08 (165 avg. HR); 8:15 (155 avg. HR) ~ 13M
149 avg. HR (77%); 176 Max HR (91%); 981 cal. (40% fat)
Total
69 Miles
7:57:50; 4,551 Total Calories
* Trying to get back into a routine with all the work and travel. Quite exhausted, but my health is finally coming around. The calf is still sore and tender, but it is not painful, and that can be dealt with. Tremendously out of shape and have a layer of fat on my stomach I have not noted in the past... will continue to work as hard as possible and explore the limits of my potential...
* Finished the week with a great long run at Norbuck Park... been feeling mediocre on my runs, with tightness in my left hamstring, but on today's long run I was able to loosen up and then was able to attack, as I combined workouts from Saturday and Sunday due to the OKC Marathon Expo. Great work and close to 70M for the week!
8:07 AM- 51:59 moderate (6:20 pace) out to the Kemah Bridge ~ 8M
6:26 PM- 38:43 easy around Birmingham, AL ~ 5M
140 avg. HR (73%); 172 Max HR (89%); 387 cal. (45% fat)
Tuesday, 4-21-2009
6:12 AM- 38:03 on the Vulcan Trail ~ 5M
133 avg HR (69%); 151 Max HR (78%); 348 cal (55% fat)
Wednesday, 4-21-2009
8:11 AM- 1:05:43 around Clear Lake (30' easy + 5 x 4' fast, 3' easy) ~ 10M
157 avg. HR (81%); 173 Max HR (90%); 788 cal (35% fat)
PM: 35 min easy around Seabrook Trails ~ 5M
Thursday, 4-23-2009
8:12 AM- 43:17 Total (28:46' easy around Norbuck Park (142 avg. HR) +
@ 4 km hills, finishing uphill in 14:31 (avg. 167 HR) ~ 6M
150 avg. HR (78%); 178 Max HR (92%); 483 cal. (40% fat)
Friday, 4-24-2009
8:06 AM- 1:17:22 death wind run around Lake Hefner (OKC) ~ 11M
141 avg. HR (73%); 157 Max HR (81%); 782 cal. (50% fat)
Saturday, 4-25-2009
7:03 AM- 38:23 easy around Lake Hefner ~ 6M
142 avg. HR (74%); 158 Max HR (82%); 392 cal. (45% fat)
Sunday, 4-26-2009
9:25 AM- 1:29:06 around Norbuck Park, with 6M progression every 2M
45:28 (141 avg. HR); 12:23 (149 avg. HR); 11:50 (158 avg. HR);
11:08 (165 avg. HR); 8:15 (155 avg. HR) ~ 13M
149 avg. HR (77%); 176 Max HR (91%); 981 cal. (40% fat)
Total
69 Miles
7:57:50; 4,551 Total Calories
* Trying to get back into a routine with all the work and travel. Quite exhausted, but my health is finally coming around. The calf is still sore and tender, but it is not painful, and that can be dealt with. Tremendously out of shape and have a layer of fat on my stomach I have not noted in the past... will continue to work as hard as possible and explore the limits of my potential...
* Finished the week with a great long run at Norbuck Park... been feeling mediocre on my runs, with tightness in my left hamstring, but on today's long run I was able to loosen up and then was able to attack, as I combined workouts from Saturday and Sunday due to the OKC Marathon Expo. Great work and close to 70M for the week!
