Training Log Archive: j-manIn the 30 days ending Jun 30, 2011:
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Wednesday Jun 29, 2011 #
Run 50:00 [2]
Tuesday Jun 28, 2011 #
Note
Monday Jun 27, 2011 #
Cross Training 30:00 [2]
Weight training 30:00 [3]
Sunday Jun 26, 2011 #
Run 1:00:00 [2]
shoes: Salomon SpeedCross 2 2011
One rabbit, two groundhogs, and one raccoon. Also, another catbird at Ridley.
Saturday Jun 25, 2011 #
Note
Friday Jun 24, 2011 #
Run 40:00 [2]
shoes: April 2011 Asics
Thursday Jun 23, 2011 #
Cross Training 50:00 [3]
Wednesday Jun 22, 2011 #
Note
St. Louis is the only one left--I may need to use miles for that.
Bike 1:00:00
Weight training 3:00 [3]
Tuesday Jun 21, 2011 #
Run warm up/down 1:14:00 [3]
shoes: April 2011 Asics
Plyometrics 7:00 [3]
Run warm up/down 3:30 0.5 mi (7:00 / mi)
shoes: April 2011 Asics
Run intervals 20:50 [4] 6.0 km (3:28 / km)
shoes: April 2011 Asics
1600, 1200, 1000, 800, 600, 400, 200
400 after the 1600, otherwise 200 rest
Average lap 1:23.5; weighted average lap 1:26.2
1600 543 244
1200 424 124
1000 345 139
800 256 127
600 209 204
400 119 139
200 34
I am actually quite slow. While it was the last interval and I was probably tired, shouldn't it be possible to run a 200 in less than 34 seconds? I was maxed out. Sam can run significantly faster than that, but I can hold her off for longer distances.
Run warm up/down 10:57 [2] 1.5 km (7:18 / km)
shoes: April 2011 Asics
Monday Jun 20, 2011 #
Run 30:00 [2]
shoes: April 2011 Asics
Sunday Jun 19, 2011 #
Note
Run 1:35:00
shoes: April 2011 Asics
Run 5:00 [3]
Saturday Jun 18, 2011 #
Run 1:30:00 [2]
Buggy.
Like the way I'm running, but the legs are never really feeling good. Just tight and never fast. I guess stretching could help?
Friday Jun 17, 2011 #
Cross Training 30:00 [2]
Weight training 5:00 [3]
Wednesday Jun 15, 2011 #
Run 40:00 [2]
Weight training 5:00 [3]
Tuesday Jun 14, 2011 #
Run 30:00 [2]
Monday Jun 13, 2011 #
Cross Training 40:00 [3]
Weight training 5:00 [3]
Sunday Jun 12, 2011 #
Run 1:23:36 11.7 mi (7:09 / mi)
shoes: April 2011 Asics
Thought I was moving well enough, so decided to do the boathouse tag time trial.
Got out there without too much impediment, tagging in 4319.
Thought I'd need to pull out all the stops on the way back to generate the coveted negative split, given a little bit of wind and some sort of walk along the Charles which threatened to cause a lot of congestion.
As expected, the walk was causing congestion, but the wind wasn't too bad. Also, the closed road by Harvard always helps.
Also helpful was the fast guy who materialized around Trader Joe's and was pushing/pulling me until after Mass Ave. He opened a little bit of a gap, but not too much. Definitely faster than most people who run along the river.
On the way back, clocked ~53 seconds of waiting for lights; I imagine it was comparable on the way out. But, the time here is total, not net.
4319 out, 4017 back.
Basically, this route: http://www.gmap-pedometer.com/?r=3926706
Definitely faster than this time: http://www.attackpoint.org/viewlog.jsp/user_20/per....
How much? At least a minute, maybe more.
Run warm up/down 5:00 [1]
Saturday Jun 11, 2011 #
Bike 50:00 [2] 17.05 mi (2:56 / mi)
Friday Jun 10, 2011 #
Run 1:00:00 [3]
shoes: April 2011 Asics
Weight training 5:00 [3]
Thursday Jun 9, 2011 #
Note
Note
Rescheduled return on earlier train. It left 10 minutes late at 2:10. Fell asleep. Starts to rain. Train stops and power is lost. Marooned in RI for 2-3 hours without power. Lame excuses from Amtrak do not jive with Acela trains going both directions next to us.
Get back at 11PM. No training today.
Wednesday Jun 8, 2011 #
Note
And if only I could get a little more work-like balance, though not complaining about being able to train a bit for the past two months, but can't count on that. And that is depressing.
Note
Run 41:00 [2]
shoes: April 2011 Asics
Tuesday Jun 7, 2011 #
Run warm up/down 35:00 [2]
Saw one of the blackbirds catch something like an eel in the Charles, which distracted me for a moment.
Plyometrics 5:00 [2]
shoes: April 2011 Asics
Run warm up/down 2:00 0.5 mi (4:00 / mi)
shoes: April 2011 Asics
Run intervals 18:06 [4] 5.3 km (3:25 / km)
shoes: April 2011 Asics
Long Version
800, 1600, 800, 400 x 3, 300 x 3, 5K pace for 800, 1600, <3K pace for 400, 300
200 rest, 400 after the 1600
Average lap 1:21.9
Distance Time Rest
800 242 207
mile 554 310
800 251 220
400 119 223
400 119 225
400 117 217
300 54 203
300 55 212
300 55
Run warm up/down 18:57 [2] 1.8 km (10:32 / km)
shoes: April 2011 Asics
Run warm up/down 35:00 [2]
shoes: April 2011 Asics
Monday Jun 6, 2011 #
Cross Training 40:00 [3]
Sunday Jun 5, 2011 #
Orienteering race 53:30 [4] 8.4 km (6:22 / km) +120m 5:57 / km
shoes: October 2010 Oroc 280
Saturday Jun 4, 2011 #
Run race 44:52 [5]
shoes: Salomon SpeedCross 2 2011
Run warm up/down 20:00 [2]
shoes: Salomon SpeedCross 2 2011
Hike 18:00
Friday Jun 3, 2011 #
Run 33:00 [2]
I went up where I thought the course did, but a tree (with full foliage) was completely across the trail, so I turned back, thinking it couldn't possibly go that way. In fact, they cleared it out by the morning.
Legs still flat.
Thursday Jun 2, 2011 #
Cross Training 40:00 [3]
Run 47:00 [2]
shoes: Salomon SpeedCross 2 2011
Wednesday Jun 1, 2011 #
Note
(rest day)