friday, aug 12, 2011

reporting in...currently typing and doing so much work on the laptop that my arms and wrists are feeling like a secretary's...
NEW CHANGES:
- date entries now, makes it easier to find
- will record time of running x PRE each day to calculate weekly training load for running only (then a sidenote on the extra training at the gym also)

Aug 10th:
AM
first run for a while with nose being blocked up and all - everyone in house is sick - green gobbers everywhere - did 24 min easy..

Session RPE scale:
0 = rest
1 = really easy
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = just like my hardest race (i.e. all out effort)

so 24 min x 3 = 72 score for this AM

Aug 11th:

did 26 min, same route, little farther and little harder - so 26 x 4 = 104

+ 

in afternoon did @ CF 480 with Derek:

FS x 3 (205,215,215)

rest 15 sec

20 chin ups

rest 2-3 min x 3

+

team wall balls - 200 for time

6:38, i think we did 210

Aug 12th:

did the triangle loop - out gate, R, R at lights, R on 98th, up Bell Rd, R at north thompson peak, home - like 18 min total x 6 = 108 total

so for 3 days - 284 total for volume adjustments needed as i go on here

onward