Training Log Archive: j-manIn the 7 days ending Jun 25, 2011:
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Saturday Jun 25, 2011 #
Event: WPOC Keystone Capers A-event
Note
Dasha would not let me run today, but it was feasible.
Friday Jun 24, 2011 #
Run 40:00 [2]
shoes: April 2011 Asics
My final run in the Archstone Northpoint gym. Hasta la vista.
Thursday Jun 23, 2011 #
Cross Training 50:00 [3]
Level 8 hills. Went at it pretty hard. Several days later, my calves were still sore from the heavy backwards action.
Wednesday Jun 22, 2011 #
Note
Have flights now for BFLO, UNO, and CSU. (Though SW's fare sale is better on paper than in practice.)
St. Louis is the only one left--I may need to use miles for that.
St. Louis is the only one left--I may need to use miles for that.
Bike 1:00:00
Level 8. Fairly easy.
Weight training 3:00 [3]
Abs and push-ups.
Tuesday Jun 21, 2011 #
Run warm up/down 1:14:00 [3]
shoes: April 2011 Asics
To/from the track.
Plyometrics 7:00 [3]
Drills and stretches. A large crowd tonight!
Run warm up/down 3:30 0.5 mi (7:00 / mi)
shoes: April 2011 Asics
Strides.
Run intervals 20:50 [4] 6.0 km (3:28 / km)
shoes: April 2011 Asics
My last hurrah. So bittersweet. Sad, really.
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.
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
Between.
Monday Jun 20, 2011 #
Run 30:00 [2]
shoes: April 2011 Asics
Level 8 @7.
Sunday Jun 19, 2011 #
Note
Tickets, hotel, car, and now registration for WOC spectator races.
Run 1:35:00
shoes: April 2011 Asics
Ran over to the Harvard stadium and did 20 minutes of stair sprints.
Run 5:00 [3]
Dips and pull-ups on the way out and back.