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Training Log Archive: hkleaf

In the 7 days ending Feb 18, 2008:

activity # timemileskm+m
  Running5 5:31:16 41.65(7:57) 67.03(4:57) 948
  X-Training1 1:05:00 7.19(9:02) 11.57(5:37)
  Stretching6 55:00
  Cycling1 10:00 3.75(22.5/h) 6.03(36.2/h)
  Total6 7:41:16 52.59 84.64 948
  [1-5]6 6:46:16
averages - weight:57.5kg

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Monday Feb 18, 2008 #

Running (Road) 1:07:53 [2] 8.22 mi (8:15 / mi) +154m 7:48 / mi
ahr:141 max:174 weight:57.6kg shoes: Asics Gel-DS Trainer 13

~31F (19F), flurries, wind - Track workout thwarted due to ice on the track. So we just ran on the road around HP. Everyone did it at tempo pace, but my legs weren't up to the task. Instead, I ran easy with Megan.

Stretching warm up/down 10:00 [0]

Sunday Feb 17, 2008 #

Cycling (Stationary) 10:00 [1] 3.75 mi (22.5 mph)
weight:57.6kg

Level 10, Alpine Pass.
C • Are you in need of a ride i... 3

X-Training (Elliptical) 1:05:00 [2] 7.19 mi (9:02 / mi)

On the Precor EFX. Crossing Training, Levels 1, 2, & 3, 719c. Trying to keep @200+ spm.

Stretching warm up/down 10:00 [0]

Saturday Feb 16, 2008 #

Running long (Road) 1:44:46 [2] 13.77 mi (7:36 / mi) +197m 7:17 / mi
ahr:150 max:181 weight:57.6kg shoes: Nike Air Pegasus+ 2007

21F, clear, sunny - Pig training group run from Lunken. I started earlier with some JFTers to run 8mi out-n-back to Mariemont. This is one of the most flat and boring routes I've run in Cincinnati. Temperature was a bit nippy at dawn, but warmed up nicely towards at end with the sun out.

Running tempo (Road) 15:00 [4] 2.5 mi (6:00 / mi)
ahr:176 max:181 shoes: Nike Air Pegasus+ 2007

On the way back from Mariemont, I was short on time to get back to the group by 8am, so had to pick up the pace by a bunch. Ended up running that last 2.5mi at ~6:00/mi pace. Perhaps the colder temp was a factor, but I was a bit surprised this effort didn't correlate with a HR above 190. Of course, I was still pretty tired by it at the end.

Stretching warm up/down 10:00 [0]

Friday Feb 15, 2008 #

Event: Interscholastic Champs
 

Note
weight:56.9kg (rest day)

Resting a bit after 3 straight days of running. R-ankle is still not 100% yet, but has been feeling much better this week.

Thursday Feb 14, 2008 #

Running (Trail) 37:06 [2] 3.45 mi (10:45 / mi) +189m 9:11 / mi
ahr:150 max:171 weight:57.6kg shoes: Icebug MR BUGrip

33F, partly cloudy - Was going to run with Heather at Mt. Airy, but the entrance road to the park was closed (presumably due to unploughed roads). For some reason I didn't think of parking at the bottom of the hill off West Fork, so instead drove over to Ault Park for a run. Nice night to be out. Hard packed snow/ice on the trails, which was fun to run on. Except for the 6 deers I saw, practically had the whole park to myself! If it was a full moon, I could've run without my headlamp!

Stretching warm up/down 5:00 [0]

Wednesday Feb 13, 2008 #

Running (Road) 36:44 [2] 4.37 mi (8:24 / mi) +80m 7:57 / mi
ahr:145 max:168 weight:57.6kg shoes: Nike Air Pegasus+ 2007

Mid 20s, partly cloudy - Hill repeats with the Road Hogs from the Spot. Same workout as 2 weeks ago, except we ran the hill loop clockwise this time. Time here includes warm up (1.06mi), downhill recoveries (.28mi), and then cool down (1.63mi) by way of "Rich man loop."

Running hills (Road) 11:39 [4] 1.92 mi (6:04 / mi) +126m 5:02 / mi
ahr:168 max:185 shoes: Nike Air Pegasus+ 2007

6x Rookwood loop (CW):
2:05.50 (141/153) -- 1:58.32 (164/171)
2:27.83 (148/172) -- 1:55.49 (166/178)
2:36.00 (150/179) -- 1:56.83 (167/178)
2:38.63 (150/180) -- 1:56.05 (170/181)
2:38.92 (155/181) -- 1:57.69 (171/181)
2:42.19 (154/182) -- 1:54.27 (172/185)

Downhill splits are listed first, then the uphill. I ran with the front group again, but some of the faster folks were absent, so these felt much easier than last time. Pretty happy with the consistency.

Stretching warm up/down 10:00 [0]

Tuesday Feb 12, 2008 #

Running (Road) 58:08 [2] 7.42 mi (7:50 / mi) +202m 7:13 / mi
ahr:144 max:159 shoes: Brooks Glycerin 4

Low 30s, light rain, occasional wind - Easy run around the neighbourhood. Some icy patches, but overall footing was fine. Even though it rained the whole time, it's still quite palmy compared to Sunday. Funny scene: the front of my shirt and reflective vest was frozen hard at the end of my run!

Stretching warm up/down 10:00 [0]

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