Training Log Archive: WyattIn the 7 days ending Jan 11, 2009:
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Sunday Jan 11, 2009 #
Running 1:14:14 [2] 12.17 km (6:06 / km) +116m 5:49 / km
ahr:136 max:161 shoes: O-VJ-Grey-Spikes
Around Lorimer pond with Angelica & Tom, a bit longer than they wanted. Nice day, and one which I'd often be racing were there something on the schedule. So I did a few random pliometrics to do something different/slightly-hard to make up for a skipped race-effort day...
Saturday Jan 10, 2009 #
Running 42:40 [2] 6.97 km (6:07 / km) +164m 5:29 / km
shoes: R-NB 891's
Up 140m (w/no downs) in 2.1km in 16 minutes, back down 2km in 11 minutes (leafy or grassy trails, mostly).
Friday Jan 9, 2009 #
Running intervals 54:00 10.42 km (5:11 / km) +101m 4:57 / km
ahr:143 max:179 shoes: R-NB 891's
8x400/200-rest
92, 84, 84, 83, 81, 82, 83, 81
(dirt/gravel) track condition was decent
92, 84, 84, 83, 81, 82, 83, 81
(dirt/gravel) track condition was decent
Thursday Jan 8, 2009 #
Running 44:58 [2] 6.85 km (6:34 / km) +235m 5:36 / km
ahr:138 shoes: R-NB 891's
Joy twice. About 5:30 up the cannon sign route that I do intervals near 3:30...
Wednesday Jan 7, 2009 #
Running long 1:31:45 [2] 14.89 km (6:10 / km) +460m 5:20 / km
ahr:136 max:147 shoes: O-VJ-Grey-Spikes
Target was 2 hours, but I really ran out of gas at 1:10, and bailed home directly. Hungry, and left hand (but strangely not right) was pretty cold when arrived home. I haven't been doing proper long runs recently, so I think I'm out of practice on stuffing myself in advance...
Top of Mt. Misery (in the streeted areas) was really freezing-rain pretty - and markedly whiter than the bottom of the 130m hill on either side.. I just realized that depending on where you run up Mt. Misery (e.g. where exactly you decide is the bottom, or the top of this broad topped hill), you could climb anywhere between 70m & 160m...
Top of Mt. Misery (in the streeted areas) was really freezing-rain pretty - and markedly whiter than the bottom of the 130m hill on either side.. I just realized that depending on where you run up Mt. Misery (e.g. where exactly you decide is the bottom, or the top of this broad topped hill), you could climb anywhere between 70m & 160m...
Tuesday Jan 6, 2009 #
Running intervals 1:14:40 12.92 km (5:47 / km) +586m 4:43 / km
ahr:147 max:180 shoes: O-VJ-Grey-Spikes
7xVF Mt. Joy Cannon Sign to Top, + warmup/cooldown.
Initial target was 8, almost bailed at 4. Pace was decent - range from to 3:25 (last) to 3:39 (1st and 3rd)
Initial target was 8, almost bailed at 4. Pace was decent - range from to 3:25 (last) to 3:39 (1st and 3rd)
Monday Jan 5, 2009 #
Running 51:03 [2] 8.59 km (5:57 / km) +153m 5:27 / km
shoes: R-NB 891's
Trespassing a bit to try to extend coverage about 2.5km WNW. Upon checking at home, I apparently need to trespass further. Someone has a very large estate.