The Road to “22” and “47” (August 2016)

8/16/16

So well it’s great that I want to get faster, however the next day I got really sick. I still am. Anyways, here’s the first workout i did:

3 x ~200m @ 100%

Here are the conditions of my run:

  • ~3 MPH headwind
  • physically sick
  • no spikes on
  • no blocks used

I hit a 26-27 everytime so I’m glad i still have my speed, even while sick! I went from the dot on the right by the end of the grass to the end of the last driveway by the leftward dot. Normally this workout would’ve been 5-8 200m @100%, but being sick I didn’t want to over do it. I’ll be making a post later on how much spikes, blocks, and wind affect your running times.

Total Distance: 200m x 3 = 600m @ ~17 MPH

Total Calories Burned: ~0.4 x 600 = ~240 calories

Using the calculator on:

http://myweb.lmu.edu/jmureika/track/wind/200altwind.html

to correct my speed for my wind it said i went a speed of anywhere from:

~26.386 ± 0.5 sec for my 200m sprints

8/18/16

Still sick, but doing better than 2 days ago! Once again no spikes or blocks used, but anyways here’s the workout:

  • (Walk for a min then jog for a min) x 5
  • 2 x 585m run (full recovery)
  • 10 x 30m flying sprints (full recovery)

 

Approximate Calories Burned:

  • 10 x 30m Sprints — (~644 cal / mile) so (~644 x 0.186411) = ~120 calories
  • 2 x 585m @~10 MPH — (~18 cal / minute) so ( ~18 x (134 seconds/60)) = ~80 calories
  • During the walk / jog thing I ran around ~9300 ft. (~2835m) in 10 minutes so:
    • walked @~8.5 MPH for 5 minutes = (~13 cal / minute) so (~13 x 5) = ~65 calories
    • ran @~13.3 MPH for 5 minutes = (~24 cal / minute) so (~24 x 5) = ~120 calories
  • TOTAL: ~385 calories

8/19/16

The only cold symptom left is a stuffy nose, but these normally stick with me so hopefully it goes away sooner than later! Anyways here’s the workout:

  • 3 x 1.26km run
    • 1st one ran @6:01 — ~7.8 MPH average
    • 2nd one ran @6:03 — ~7.8 MPH average
    • 3rd one ran @6:12 — ~7.6 MPH average
    • ~3.78km @18:16 — ~7.72 MPH average
    • Calories Burned:~267 calories
  • 2 x 925m run
    • 1st one ran @4:06 — ~8.4 MPH average
    • 2nd one ran @4:18 — ~8.02 MPH average
    • 1.85km @8:24 — ~8.21 MPH average
    • Calories Burned:~130 calories
  • 5 x 80m Sprints @~16.6 MPH
    • Calories Burned:~160 calories
  • Total Calories Burned:~557 calories
  • Total Distance: 6.03km @~27:34

 

8/20/16

Well ‘m still sick, only with the stuffy nose though. Here’s the sprint workout today.

10 x 30m sprints

  • Calories Burned: ~120 calories

5 x 80m sprints

  • Calories Burned: ~160 calories

10 x “Sprint 70 ft. then Jog 420 ft@4MPH.”

  • Calories Burned: ~76 cal (4200ft. jog @4MPH) + ~86 cal (700ft. Sprints)=
    • ~162 calories

Total Calories Burned:~442 calories

Total Distance Ran: ~2345m

8/22/16

Stuffy nose almost gone! YAY! Anyways here’s the workout:

~1750m (in ~7 minutes) @9.3MPH

  • ~122 calories burned

3 x 80m Sprint

  • ~96 calories burned

Total Calories Burned: ~218 calories burned

Total Distance Ran: ~2390m

8/23/16

Damn stuffy nose again!

Workout:

3 x 520m Runs (in 110 seconds) @10.6MPH /// ~107 calories

4 x 80m Sprints /// ~128 calories

Total Calories Burned: ~235 calories

Total Distance Ran: ~1880m

Below is a collection of google map screenshots displaying the ft. and meter(m) amount for my runs.

150m loop8-18-16(3)8-18-16(2)8-18-16(1)80m sprint g earth screenshot1.26km run gmaps screenshot925m gmapa screenshotg maps calc200m street g map

 

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