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Training Log Archive: FoxShadow

In the 7 days ending Mar 11, 2013:

activity # timemileskm+m
  Running5 4:17:24 23.25 37.42 596
  XC Skiing1 56:00 7.0(8:00) 11.27(4:58)
  Total6 5:13:24 30.25 48.68 596
averages - weight:185.5lbs

» now

Sunday Mar 10, 2013 #

Running 15:00 [2]

Warm up.
10 AM

Running race 1:38:37 [5] 8.99 mi (10:58 / mi) +378m 9:42 / mi
ahr:153 max:183

Felt much better today, and really enjoyed the course. Ran more effortlessly than yesterday. I think I was better hydrated, and yesterday I didn't bring a GU or have much caffiene. Today I drank water through
The night and had a large coffee at breakfast--felt good out there!

The terrain was a bit more technical today which I enjoyed. I had a bit more "time lost" I would guess (splits not up yet) but still felt better about the run because I felt like my legs were there. Strange how these things happen after such a larg and hard effort yesterday.

EDIT: Felt great on this day, running faster than yesterday and an average HR of 9 BPM less! Wow. This is something I need to figure out.

Saturday Mar 9, 2013 #

Running 10:00 [2]

Warm up.
9 AM

Running race 1:23:57 [5] 7.76 mi (10:49 / mi) +218m 9:57 / mi
ahr:163 max:181

Ran blue today at the IS/IC champs. I had a clean run but not the leg speed to be competitive. To be fair, I'll likely never have the leg speed to compete with the guys who are here (Erin Schirm, Mark Everett, Biz, Danish guy who won the meet). But I could run 1:15:00 instead of 1:25:00 if I could run the pace I do in mass start events. I tend to be conservative and save my speed for "the next" control or opportunity to open it up, but then it never happens.

EDIT: My heart rate was VERY HIGH for this run. My HR data confirmed that something was wrong on this day. I think it was likely dehydration, but my average HR was 10 BPM higher than most runs (and Sunday the next day), and I was going slightly slower!

The terrain here is not very technical. I think I'm fairly evenly skilled between "technical" and "good runner", but I'd rather have a technical course than an open one. Particularly after today where the nav was generally easy for me and was executed well, but I did not place well.

Overall, good stuff, and nothing to be ashamed of. Looking forward to seeing the splits so I can parse out exactly how things stacked up out there.

Thursday Mar 7, 2013 #

XC Skiing 56:00 [3] 7.0 mi (8:00 / mi)

Great ski out at Hyland, even got my first digger! Nice conditions, nice night all around. Thanks to Pete and Andrei for the company.

Wednesday Mar 6, 2013 #

Running 49:50 [5] 6.5 mi (7:40 / mi)


About a 12 minute warm-up.

Then 10 minutes at 6:40 pace.

Short break (one minute-ish)

Then 20 minutes at 6:55 pace.

5 minute cool down slow jog.

I was hot and dehydrated (came in after drinking too much diet coke) and feeling totally spent. My legs are not sore, but they feel tired - maybe a bit overtrained this last two weeks - even though my hours are lowish these past two weeks, my intensity during those hours have been high.

They say that they turn up the heat to melt the snow off of the dome. It's true, it was 75 degrees in there.

Taking it easy from here to the weekend's meet.

Tuesday Mar 5, 2013 #


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