Week Two Boston Marathon Training
Monday 6
Resting HR 65. Weight 174.2. Sleep 8h 2m. Deep 1h 58m. Light 6h 4m. Awake 2m.
Intervals
Relative effort 27. 5 x 5 minutes 7:59, 7:40, 8:01, 7:43, 7:28. 7.01 mi. Time 1:00:43. Avg Pace 8:40 min/mi. Elev Gain 157 ft. Avg HR 149 bpm.
Home day 3 - AwakenRecovery Run
Relative effort 6. 3.11 mi. Time 30:02. Avg Pace 9:40 min/mi. Elev Gain 17 ft. Avg HR 135 bpm.
Tuesday 7
Resting HR 64. Weight 175.2. Sleep 7h 52m. Deep 3h 5m. Light 4h 47m. Awake --.
Gym sessionBike 5 minutes
Circuit 1: BOSU balance, ab twist with med ball, plank, rope pull, push ups, ROM
Circuit 2: leg press, single arm low pulley row, cable fly
Circuit 3: shoulder press, lateral raise, front raise
Hydro massage
Circuit 2: pull ups 1-3, push ups 1-6, dips 1-3, TRX single leg squats, calf press
Circuit 3: Rear Delt, Chest Press, Row, Leg Press
Hydro massage
Circuit 1: BOSU balance, ab twist with med ball, plank, rope pull, push ups, ROM
Circuit 2: leg press, single arm low pulley row, cable fly
Circuit 3: shoulder press, lateral raise, front raise
Hydro massage
Wednesday 8
Resting HR 63. Weight 176.2. Sleep 7h 8m. Deep 1h 56m. Light 5h 12m. Awake 18m.
Home day 4 - Activate
Steady Run
Relative effort 24. Goal: Zone 2 - 20 minutes, Zone 3 - 20 minutes, Zone 4 - 20 minutes. Reality: Zone 2 - 2:15 minutes, Zone 3 - 36:24 minutes, Zone 4 - 3:25 minutes. I think the lack of sleep was detrimental to this workout. 7.40 mi. Time 1:05:05. Avg Pace 8:48 min/mi. Elev Gain 52 ft. Avg HR 147 bpm.
Power nap.
WNR Recovery
Relative effort 9. 3.18 mi. Time 32:17. Avg Pace 10:09 min/mi. Elev Gain 205 ft. Avg HR 139 bpm.
Thursday 9
Resting HR 66. Weight 174.0. Sleep 9h 9m. Deep 2h 16m. Light 6h 53m. Awake --.
Home day 5 - Soften
Friday 10
Resting HR 60. Weight 173. 8. Sleep 7h 59m. Deep 2h 30m. Light 5h 29m. Awake 7m.
Friday Fartlek
Relative effort 14. Pushed the hills. 5.52 mi. Time 50:01. Avg Pace 9:04 min/mi. Elev Gain 8 ft. Avg HR 144 bpm.
Recovery Run
Relative effort 9. 6 runs in 3 days. Feeling stronger. 3.14 mi. Time 30:02. Avg Pace 9:33 min/mi. Elev Gain 3 ft. Avg HR 139 bpm.
Saturday 11
Resting HR 65. Weight 173.6. Sleep 8h 46m. Deep 3h 43m. Light 5h 3m. Awake 3m.
CHKM Group Run
Relative effort 36. Lot of elevation. 13.04 mi. Time 2:11:05. Avg Pace 10:03 min/mi. Elev Gain 588 ft. Avg HR 143 bpm.
Home day 6 - Ignite
Home day 6 - Ignite
Sunday 12
Resting HR 64. Weight 173.2. Sleep 8h 51m. Deep 2h 7m. Light 6h 44m. Awake 3m.
Recovery Run
Relative effort 9. 4.28 mi. Time 40:02. Avg Pace 9:21 min/mi. Elev Gain 57 ft. Avg HR 136 bpm.
Gym session
Circuit 1: dumbbell press, deadlift, calf pressCircuit 2: pull ups 1-3, push ups 1-6, dips 1-3, TRX single leg squats, calf press
Circuit 3: Rear Delt, Chest Press, Row, Leg Press
Hydro massage
