The Training Blog of PharmerG

Completed an upper body workout targeting 5 muscle groups: chest, shoulders, back, triceps, biceps

Logbook Activity

• Type: Strength Training
• Date: 05/05/2008
• Time: 08:00:00
• Total Time: 00:40:00.00

First leg in the shiprock marathon relay for the hospital team. Ran a 42:37 min 5 mile run. Goal was to run an 8 min/mile pace. Almost got it.

Logbook Activity

• Type: Run
• Date: 05/03/2008
• Time: 07:00:00
• Total Time: 00:42:37.00
• Distance: 5 miles
• Average Pace: 8:31.36/mile

I wanted to increase my average cadence to >80 during my brick as to be able to feel better on the run. I accomplished this goal.

Felt much better on the run than during the triathlon a week ago, but dispite that, I am sore today (I wasn’t after the triathlon!). Bettered my 5 k time but still not as fast as I would have like to go. I have to continue to remind myself that I am going for distance not time.

Logbook Activity

• Type: Run
• Date: 04/28/2008
• Time: 15:45:00
• Total Time: 00:28:52.38
• Average Pace: 9:37.85/mile

I wanted to increase my average cadence to >80 during my brick as to be able to feel better on the run. I accomplished this goal.

Logbook Activity

• Type: Cycle
• Date: 04/28/2008
• Time: 15:00:00
• Total Time: 00:43:44.90
• Average Heart rate: 160
• Max Heart rate: 175
• Average Speed: 16.14 mph
• Max Speed: 26.7 mph
• Average Cadence: 83
• Max Cadence: 140

Logbook Activity

• Type: Run
• Date: 04/26/2008
• Time: 07:30:00
• Total Time: 00:28:32.00
• Distance: 3 miles
• Average Pace: 9:30.52/mile

Need to increase average cadence of my rides and decrease average heart rate.

Logbook Activity

• Type: Cycle
• Date: 04/25/2008
• Time: 13:00:00
• Total Time: 1:40:41.00
• Average Heart rate: 162
• Max Heart rate: 184
• Average Speed: 14.34 mph
• Ascent: 1000 ft
• Descent: 1000 ft
• Average Cadence: 73
• Max Cadence: 131

Took the kids swimming and at the pool for the last 10 mins of every hour, children under the age of 14 have to sit out (cruel isn’t it) while the lifeguards go on break. Lap swimmers are allowed to continue to swim. Since we arrived 15min prior to them having to sit out, I had them count my laps.

Did a 400yd warm-up;
followed by 4×100yd kick (back, breast, butterfly, free)
then 4×100yd pull (back, breast, free, free)
finished with 200yd easy warm-down

then tag in the kid’s/lasy river pool (which we almost had to ourselfs) - they won!

Logbook Activity

• Type: Swim
• Date: 04/25/2008
• Time: 10:30:00
• Total Time: 00:30:00.00
• Distance: 1400 yd
• Average Pace: 2:08.64/100yd

Physical Fitness Test
1.5 mile run in 11:31 (need to improve on that time for the next year)-Level 2
58 push-ups-Level 2
75 sit-ups-Level 2

Logbook Activity

• Type: Run
• Date: 04/23/2008
• Time: 12:00:00
• Total Time: 00:11:31.00
• Distance: 1.5 miles
• Average Pace: 7:40.95/mile

Need to get ready for a relay marathon. Will run a 5 mile leg at the Shiprock Marathon on May 3rd.

Logbook Activity

• Type: Run
• Date: 04/21/2008
• Time: 19:00:00
• Total Time: 00:25:00.00
• Distance: 3 miles
• Average Pace: 8:20/mile