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Training Log Archive: iansmith

In the 1 days ending Aug 20, 2013:

activity # timemileskm+mload
  Running1 57:36 7.22(7:59) 11.61(4:58) 944.6
  Total1 57:36 7.22(7:59) 11.61(4:58) 944.6

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Tu

Tuesday Aug 20, 2013 #

6 PM

Running 15:09 intensity: (4:44 @1) + (3:07 @2) + (2:38 @3) + (4:17 @4) + (23 @5) 2.64 km (5:44 / km) +1m 5:43 / km
ahr:150 max:186 shoes: 201210 Inov-8 Road X 255

Warmup. I was feeling sluggish, perhaps from the workout yesterday. In hindsight, I'm not really conditioned for back to back workouts.

Running 37:40 intensity: (5:04 @1) + (9:47 @2) + (5:08 @3) + (4:46 @4) + (12:55 @5) 8.2 km (4:35 / km) +3m 4:35 / km
ahr:161 max:184 shoes: 201210 Inov-8 Road X 255

Intervals at MIT. The workout for today was nominally 2x {600, 1000, 600} + 3x400, but I felt weak. It took some walking around the track to convince myself to go through the workout. My target paces for the 6, 10, and 4 were 2:06, 3:40, and 80s or 3k, 5k, and mile respectively.

I modified the workout to 2x {600, 1000}, 2x400 and an 800 at the end for good measure. I tried to keep the rest between workbouts to 90s, though I drifted up a few times. I was surprised to find that during the recovery jogs, my heart rate stayed over 140.

Splits:
600/1000: 2:03, 3:36; 2:08, 3:35
400s: 1:22, 1:19
800: 2:56 (ugh)

I was really tired by the end, but I was happy to have pushed through the workout. I prefer intervals of a km or longer because I find them harder to sustain a quick pace (which for me is in the neighborhood of 3:30/km). With 400s and 600s, I can dig into a shallow reservoir of explosive energy. I suppose it's good to work both distances. A few of my friends want to run a mile time trial in the next few weeks, which I might pursue for my own amusement.

Running 4:47 intensity: (1:54 @1) + (2:53 @2) 0.77 km (6:15 / km) +5m 6:03 / km
ahr:144 max:150 shoes: 201210 Inov-8 Road X 255

Dragged myself back to work. I finished with a thorough stretch of my hamstrings, quads, calves, and adductors. I should probably add hip flexors and glutes to the routine, as my left were tight during grapevines yesterday.

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