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Training Log Archive: hkleaf

In the 30 days ending Sep 30, 2008:

	activity	#	time	miles		km		+m
	Running	16	16:33:59	124.85	(7:58)	200.93	(4:57)	2040
	Orienteering	7	7:39:35	30.5		49.09		1370	25 /	105c	23%
	Cycling	5	4:36:17	93.93	(20.4/h)	151.17	(32.8/h)
	Stretching	17	2:35:00
	Speed/Track	4	2:02:33	20.1	(6:06)	32.34	(3:47)	124
	Soccer	1	1:00:00
	Spinning	1	50:00
	Swimming	1	19:31	0.62	(31:25)	1.0	(19:31)
	Total	23	35:36:55	270.0		434.53		3534	25 /	105c	23%
	[1-5]	23	33:01:55
averages - sleep:5.5

4:02

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» now

Tuesday Sep 30, 2008 #

Running (Road) 26:36 [2] 3.4 mi (7:49 / mi) +63m 7:24 / mi
ahr:149 max:182 shoes: Brooks Glycerin 4

69F, mostly cloudy - Fall training group run from the Levee. We ran over to Longworth Hall for the road intervals again. This time, instead of starting on the W end of the loop, we started at the practice field (on the SE corner). The workout was 6x loop @60s faster than MP, with 2min rest inbetween. For my group this meant 6:30-6:40/mi. We ended up running 6:25-6:30/mi. Then I ran a 7th one with Dave DeNoma @5:35/mi. I had thought that my legs would be too tired from NAOC, but they responded well for the intervals.

1.70mi 14:17.84 -- 129/139 (warm up)
1.70mi 12:18.81 -- 153/167 (cool down, with Dave)

Speed/Track intervals (Road) 46:20 [3] 7.35 mi (6:18 / mi)
ahr:157 max:182 shoes: Brooks Glycerin 4

7x 1.05mi loop, with 2min rest:
6:50.27 -- 137/163 (2:00.20 -- 138/164)
6:41.18 -- 158/168 (2:00.37 -- 136/165)
6:45.35 -- 159/172 (2:00.05 -- 137/164)
6:44.55 -- 159/170 (2:00.65 -- 134/162)
6:44.68 -- 158/166 (2:00.55 -- 133/164)
6:45.95 -- 159/168 (2:44.75 -- 131/163)
5:47.57 -- 172/182 (1:55.40 -- 154/182)

Monday Sep 29, 2008 #

Note
(rest day)

Scheduled rest day. Pretty tired from the weekend. It was wet, but mostly fun. I'll try to finish the write up soon.

Sunday Sep 28, 2008 #

Note

OCIN NOD - Mt. Airy

Running warm up/down (Mixed Road/Grass) 24:57 [2] 2.6 mi (9:36 / mi) +96m 8:37 / mi
ahr:126 max:146 slept:7.5 shoes: VJ Integrator

~60F, overcast - Warm up from campground to Start, plus some extra running. Then cool down jog from Finish back to car.
1.63mi 15:41 -- 123/146 (warm up)
0.97mi 9:16 -- 131/142 (cool down)

Orienteering race (A-Meet Long) 2:05:00 [5] **** 17.6 km (7:06 / km) +230m 6:40 / km
ahr:162 max:178 shoes: VJ Integrator

NAOC Long. More details later.

Stretching warm up/down 10:00 [0]

While waiting for Vlad and Serge to finish, and also a little here and there during pit stops on the way home.

Note

Travel home from Syracuse, via Rochester, Columbus, and Oxford. I literally traversed from NE corner of Ohio to its SW corner - the longest distance I could drive within the state while not looping! Looong day. Pretty exhausted!

Stopped in Downtown Rochester for lunch. Nick Tahou Hots was closed, but luckily Steve T. Hots and Potatoes on the west side of town was open. I ordered the famous "Garbage Plate." Not the most healthy food for my body, but I was very hungry... It was delicious!

Blue - Splits

Saturday Sep 27, 2008 #

Running warm up/down (Mixed Road/Grass) 30:38 [2] 2.92 mi (10:29 / mi) +86m 9:37 / mi
ahr:127 max:154 slept:7.5 shoes: VJ Integrator

Low 60s, rain - warm up from parking to Start, plus some running around. Then cool down after the finish back to the car, chatted with Ian S. along the way.
2.06mi 19:03 -- 134/154 (warm up)
0.86mi 11:35 -- 116/127 (cool down)

Orienteering race (A-meet Middle) 56:37 [4] ****
ahr:167 max:183 shoes: VJ Integrator

NAOC Middle. More details later.

Stretching warm up/down 10:00 [0]

Nice stretch in the hotel room while killing time before the banquet.

Blue - Splits

Friday Sep 26, 2008 #

Event: North American Championships

Running warm up/down (Mixed Grass/Road) 13:14 [2] ** 1.45 mi (9:07 / mi) +31m 8:33 / mi
ahr:153 max:181 slept:7.0 shoes: VJ Integrator

Low 60s, overcast, threat of rain - Warm up for the first sprint, back and forth between parking lot and start area. Ran with a 1:10 Green Lakes SP map just to get a bearing on things. Didn't notice the chest/rib pain much, and decided that I wouldn't let it be an excuse or distration during the race.

Orienteering race (A-meet Sprint) 14:45 [5] *** 2.63 km (5:37 / km) +50m 5:07 / km
ahr:175 max:191 14c shoes: VJ Integrator

CNYO A-Meet/NAOC - Green Lakes State Park, Fayettville, New York.
Blue/Red Prelim Course: 2.1km, 50m, 14c. (1:4000, 2.5m)
Course Setter: ?
Low 60s, overcast

Running warm up/down (Mixed Grass/Road) 20:00 [2] 2.13 mi (9:23 / mi) +65m 8:35 / mi
ahr:139 max:189 shoes: VJ Integrator

Orienteering race (A-meet Sprint) 25:16 [5] *** 4.9 km (5:09 / km) +55m 4:53 / km
ahr:182 max:193 shoes: VJ Integrator

Stretching warm up/down 10:00 [0]

Brief stretching for both sprints.

Note

After the sprints, went with Mike M, Vlad G, Serge P, and Guy O to Dinosaur Bar-B-Que in Downtown Syracuse for dinner. I had the Traditional Sampler - 1/4 Chicken: Leg & Thigh, 1/4 Rack of Ribs, Texas Beef Brisket (sliced), plus 2 Sides (Chowder Soup and Black Beans & Rice) and Honey Hush Cornbread. Too much food. I had the ribs leftover for lunch tomorrow.

Sprint Red/Blue Preliminary - Splits

Sprint Red/Blue Final - Splits

Thursday Sep 25, 2008 #

Event: ROC Mendon Ponds

Note
slept:0.0 (rest day)

Travel day from NKY via Oxford and Columbus to Henrietta, NY just outside of Rochester. Stopped for dinner in West Seneca, NY near Buffalo. Ordered the Roast Beef on Kimmelweck at Schwabl's, which was really salty for my taste. The restaurant was cool though.

Wednesday Sep 24, 2008 #

Cycling (Stationary) 1:02:00 [2] 17.31 mi (16.8 mph)

Level 8-9, Manual, 602c.
The rib/chest pain is still there. Deep breaths still hurt. Sleep on the R-side last night was also uncomfortable. :(
Legs still aren't 100% either. So no sense of leaving early to do the Mendon Ponds meet.

Stretching warm up/down 10:00 [0]

Tuesday Sep 23, 2008 #

Running (Mixed Road/Grass) 1:02:11 [2] 8.0 mi (7:46 / mi) +179m 7:16 / mi
ahr:140 max:171 shoes: Brooks Glycerin 4

83F, mostly clear - Fall training group run from the Spot. Hill repeats were originally on the menu, but with most people just completed a 22mi run over the weekend, we stepped it down to a regular run (though still with a rolling route). I didn't have a particularly good run. There was this pain around the area of my R-chest/rib cage, that was giving me a hard time breathing. It's painful everytime I tried to take a deeper breathe, and from the jarring of downhill running. It felt like I was only able to take in half the air of my normal breath. Towards the end, it got a little better, but never completely went away. I'm not sure of the cause - perhaps a bruised or strain rib? Problem is, I don't recall falling down or running into anything the last few days. It's possible this was from incidental contact during soccer (blocking a shot, running into a player), but then it didn't bother me on Sat or Sun. Whatever it is, I hope it gets better real quick. Otherwise, it'll be extremely hard to race in the woods this weekend.

Monday Sep 22, 2008 #

Note
(rest day)

Scheduled rest day.

Sunday Sep 21, 2008 #

Note

MVOC Harvest-O at Twin Creek.

Running (Mixed Road/Trail) 12:15 [2] 1.44 mi (8:31 / mi) +55m 7:36 / mi
ahr:136 max:158 shoes: Icebug MR BUGrip

80s?, mostly clear - Warm up run along park road before orienteering, just trying to loosen up the legs.

Orienteering (C-Meet) 41:00 [3] *** 5.26 km (7:48 / km) +170m 6:43 / km
ahr:163 max:182 spiked:11/13c shoes: Icebug MR BUGrip

MVOC Harvest O' - Twin Creek Metropark (Camp Hook), Carlisle, Ohio.
Green Course: 4.2km, 13c. (1:10000, 5m)
Course Setter: Tom McClory
~80s, sunny, mostly clear

Cedarcreek and I carpooled together, and picked up Kiki near WPAFB on the way to the meet. My legs (esp. the hamstrings) were a bit sore and stiff still. The goal for the day was picking a good route choice, and then try to keep moving at a steady pace the whole time. This was mostly accomplished other than 2 mistakes. At #2, I ran around the S side of pond and got confused by an unmapped reentrant. Then on the leg to #9, I was slowed considerably by the rough open. I didn't do a good job of holding my compass bearing, and drifted N to the road. The rest of the course wasn't very technical, with a lot of trail/road running options. So I took advantage of that and stayed out of the green. Overall, I felt the course could've been a bit more challenging, but for a first time course setter, this was a very good start. Most importantly, I got some orienteering out of it, and got my legs loosen up in the process.

Green - Splits

Saturday Sep 20, 2008 #

Running long (Road) 2:49:26 [2] 22.05 mi (7:41 / mi) +204m 7:28 / mi
ahr:134 max:175 shoes: Adidas Supernova Cushion 6

62F (rising), mostly clear, sunny - Fall training group run from the Levee. For most, this was their last long run before tapering for the race. Luckily, the weather cooperated. I led out the 8:00/mi group again, but didn't do a very good job of maintaining a consistent pace for them. Probably due to the cooler temps, we were generally running 10-15s faster per mile. The HR looked good, so I didn't fight it. About mid-way thru, I needed a restroom break, then spent the next mile+ running at tempo pace to catch back with the group. Soon after, my legs started getting tired. The last couple miles were more of a struggle than I'd like, but we only slowed to ~8:15/mi pace. Note to self: in the future, try not to play 2 soccer games the night before (less than 10hrs) a 22mi run!

Stretching warm up/down 5:00 [0]

Friday Sep 19, 2008 #

Cycling (Stationary) 28:17 [2] ** 9.47 mi (20.1 mph)

Level 11, Hills, 261c. A quick warm up for the soccer games. All the time I could sqeeze in before UAF closed. Read the Busse Woods map (middle) from last year.

Soccer (Indoor) 1:00:00 [3]
shoes: Adidas Absolion TRX FG David B

My old team was short a couple guys, so I was asked to sub in for the night. It'd been a little while since I last played, and I felt rusty. But I had some scoring chances, and got lucky with a goal off a deflection. We still lost 2-5. After the first game, I got roped into subbing for another team. Our defense wasn't very good again, so we lost 1-6. It was still fun to be running around.

Stretching warm up/down 10:00 [0]

Thursday Sep 18, 2008 #

Running (Road) 37:32 [2] 4.48 mi (8:23 / mi) +67m 8:00 / mi
ahr:138 max:176 shoes: Asics Gel-DS Trainer 13

~80F, clear - Speedwork at Withrow with JFT group. Once again, the track was closed for soccer games. After some deliberation, we decided to try our luck over at Norwood. The football team was practicing on the field when we got there, but the track stayed open. The run over there is ~2.25mi, a bit long for warm up/down, so we cut the intervals portion a bit short.

2.23mi 17:23.69 -- 132/148 (warm up)
2.25mi 20:08.21 -- 143/176 (cool down)

Speed/Track intervals (Strides) 5:26 [3] 1.2 km (4:32 / km)
ahr:137 max:161 shoes: Asics Gel-DS Trainer 13

10x100m strides, w/ ~20m recovery.

Speed/Track intervals 30:43 [4] 5.25 mi (5:51 / mi)
ahr:170 max:181 shoes: Asics Gel-DS Trainer 13

The intervals portion. I did 3x (1200m, 1600m). Rest was 100s and 1 lap jog respectively. Target times were 4:15 and 6:00.

4:14.66 -- 141/179 (1:41.31 -- 164/178)
5:59.85 -- 167/177 (2:33.88 -- 154/177)
4:16.13 -- 170/181 (1:41.46 -- 161/178)
5:58.38 -- 170/177 (2:31.40 -- 156/177)
4:16.23 -- 172/178 (1:40.59 -- 163/177)
5:58.18 -- 172/178

Happy with the consistency. The effort was easier than last week's, thus the lower HR numbers. Felt I could've done a 4th set, but didn't want to make the others wait. Plus there'll be a tough weekend coming up anyway.

Running (Track) 10:09 [2] 1.12 mi (9:04 / mi)
shoes: Asics Gel-DS Trainer 13

Recoveries inbetween.

Stretching warm up/down 10:00 [0]

Wednesday Sep 17, 2008 #

Note
(rest day)

Unplanned rest day. Went to the Reds game with Mom instead.

Tuesday Sep 16, 2008 #

Orienteering 32:29 [2] *** 3.93 km (8:16 / km) +153m 6:55 / km
ahr:156 max:185 30c shoes: Asics Gel-Trail Attack 3

75F, partly cloudy - I drew up a short 4k course with lots of controls to run around in Ault Park before the group run. Thought I was reading the contours well, and didn't have trouble finding the features (none were real difficult to begin with). I just wasn't able to move very fast due to 1) extra downed trees from the storm (a good chunk of woods SW of the playing field is completely gone now), 2) green vegetation in some parts. Put in a good surge up the big hill on Observatory (~460m) @3:45/km pace. Had to cut out the last 5 controls due to time contraints.

Running tempo (Road) 57:30 [3] 8.55 mi (6:44 / mi) +186m 6:18 / mi
ahr:161 max:182 shoes: Nike Air Pegasus+ 2007

Fall training group run from Ault Park. One of the hillier runs we've done lately, yet most in the front kept up a solid pace. I did most of this at ~tempo effort. HRavg wasn't higher because of the few long downhill stretches. 3 prolonged stops may have been a factor also. Felt strong on the uphills, and happy to run fast for a sustained period.
Time here includes a 5min cool down (running with the mid-pack of the group) at ~8:30/mi pace.

Stretching warm up/down 10:00 [0]

Monday Sep 15, 2008 #

Spinning intervals 50:00 [3] **
shoes: Forte CR310

At UAF, warm up for 16', then 4x4' on 3' off, and cool down for the rest. Brought a Hickory Run map (USTT-middle) along for reading. Sweated buckets...

Swimming (Indoor) 19:31 [2] 1.0 km (19:31 / km)

First time in the pool since Fundy.
500 free warm up
600 w/ pull buoy
Total = 1100yds.

Stretching warm up/down 10:00 [0]

Sunday Sep 14, 2008 #

Note

Mid-Autumn Festival
The remnants of Ike swept through the area today, bringing along tropical storm level winds with hurrican level gusts. Many trees are downed, power outages, property damages, fires, and even fatalities. I heeded the high wind warning and cancelled my plan to do some training at Hueston Woods. Lucky for me I didn't go, but very sad for the two motorcyclists who were killed by a fallen tree in the park.

Running (Road) 48:07 [2] 6.07 mi (7:56 / mi) +130m 7:26 / mi
ahr:134 max:150 shoes: Brooks Glycerin 4

67F, cloudy, some wind - Late night jaunt under the full moon after the wind storm swept past. I wanted to get the legs moving a bit, and also to check on the damages around the neighborhood. Other than some downed trees, things looked to be in good shape.

Stretching warm up/down 10:00 [0]

Saturday Sep 13, 2008 #

Event: DVOA Training Weekend - Hickory Run

Note

ICO NOD - Southwestway Park, Orchard School
OLOU NOD - Bernheim Forest

Running long (Mixed Road/Grass) 1:51:00 [2] 14.12 mi (7:52 / mi) +249m 7:27 / mi
ahr:135 max:176 shoes: Adidas Supernova Cushion 6

73F, partly cloudy, humid - Fall training group run from the Spot. I paced at 8:00/mi again. Water/gu stops were spaced out a lot more evenly than last week, so I didn't have any trouble with fatigue or dehydration. Many others, however, had a tough time out there today.

Stretching warm up/down 5:00 [0]

Orienteering race (C-Meet) 1:17:43 [3] *** 6.65 km (11:41 / km) +332m 9:21 / km
ahr:177 max:191 spiked:14/17c shoes: Icebug MR BUGrip

OLOU NOD Event - Jefferson Memorial Forest (Horine Section), Louisville, Kentucky.
Red Course: 5.9km, 200m, 17c. (1:10000, 5m)
Course Setter: Dan Mattingly
Hi 80s, sunny, humid

After refueling with a quick breakfast, I hurried down to make the start window at OLOU's event. I was late, but Dan was nice enough to let me go out anyway. This park is steep - I was reminded of it on the drive in. Since I had already done a longish run in the morning, the plan is to take it easy and try to minimize mistakes. I ran whenever I was on trails or in open woods, but the steep slopes really slowed me down. Even side-hilling was tough. There were a couple of hesitations when I was on loose contact, and one bad route choice. Otherwise, things went smoothly.

At one point during the run, I hated the course because of all the ups and downs. After finishing and having some time to clear my head, I thought it was fine. Some of the legs were set up to make me choose between shorter distance w/ steep climb or longer distance along trail. My only complaint was the water control running dry when I got there. As a result, I think my body was overheated. Some numbness/tingling sensation developed around my hands and face shortly after I finished. Luckily, they went away after I doused myself with some cool water from the spigot.

Running warm up/down (Trail) 3:00 [2] 0.6 km (5:00 / km)
shoes: Icebug MR BUGrip

Brisk warm up run from the car to start/registration.

Orienteering 45:38 [1] *** 3.36 km (13:35 / km) +150m 11:06 / km
ahr:125 max:156 shoes: Icebug MR BUGrip

After yet another rest and refueling, I headed over to Cherokee Park to spend more time on a map. This might have worked better if 1) I had set a couple short courses to run, and 2) I had the energy to actually run them. Instead, it was more a map walk/jog, control-picking in stretches. The vegetation mapping seems incomplete (it was much greener than indicated, but then it's also summer), and the point features like dot knolls and depression are all really small/shallow. Not the most productive session, but still better than nothing.

Friday Sep 12, 2008 #

Note

CAOC B-Meet?

Note
(rest day)

Rest day in anticipation of a long day tomorrow, or just an excuse to be lazy!

Thursday Sep 11, 2008 #

Running (Grass) 35:49 [2] 3.62 mi (9:54 / mi)
ahr:160 max:191 shoes: Asics Gel-DS Trainer 13

85F, overcast, humid - Track workout with JFT group @ Withrow, except we were prohibited from the track due to ongoing HS soccer games. So I suggested we move over to the adjacent grass soccer/baseball field and run laps there. Each lap was ~1/3mi according to FR305. I decided to do 10 laps w/ 60-70s rest inbetween. After 2 laps, Jonathan, whom I've never met before jumped in to run with me. Our paces were very close, so it was good to have him along for extra motivation.

1.51mi 12:23.05 -- 125/137 (warm up)
1.35mi 12:07.85 -- 158/189 (cool down)
0.76mi 11:18.01 -- 176/191 (recoveries)

Speed/Track intervals (Strides) 6:23 [3] 1.5 km (4:15 / km)
ahr:157 max:171 shoes: Asics Gel-DS Trainer 13

10x strides from end to end. It took ~40 paces on average vs. the usual ~30 paces for the track straightaways.

Speed/Track intervals (Grass) 17:38 [5] 3.31 mi (5:20 / mi) +34m 5:10 / mi
ahr:176 max:191 shoes: Asics Gel-DS Trainer 13

10x grass field (~0.33mi each), w/ 60-70s rest:
1:40.83 -- 164/181 (68.30 -- 172/182)
1:45.83 -- 175/185 (66.22 -- 174/186)
1:45.53 -- 174/186 (67.33 -- 175/186)
1:46.91 -- 177/186 (66.53 -- 176/186)
1:46.58 -- 177/188 (66.87 -- 175/187)
1:47.17 -- 178/187 (67.98 -- 174/187)
1:45.20 -- 178/190 (68.21 -- 178/189)
1:46.51 -- 179/188 (68.81 -- 178/188)
1:46.52 -- 180/191 (68.78 -- 179/191)
1:47.24 -- 181/190 (68.98 -- 176/189)

The first one was obviously way too fast, so I dialed it down and was happy with the relative consistency of the remaining laps. The recoveries started out as a light jog, but eventually devolved into walking pace. The HR may not have shown it, but I was working quite hard to keep the pace in the last few reps. Craig and Heather actually did another set of 5x half laps after this, but I was done. So I just cooled down with Jonathan.

Stretching warm up/down 10:00 [0]

Wednesday Sep 10, 2008 #

Cycling (Stationary) 1:02:00 [2] ** 24.3 mi (23.5 mph)

Levels 10-13, Alpine Pass, 645c. while reading some NY maps.

Stretching warm up/down 10:00 [0]

Tuesday Sep 9, 2008 #

Running (Road) 1:12:24 [2] 9.56 mi (7:34 / mi)
shoes: Brooks Glycerin 4

75F, partly cloudy - Fall training group run from the Levee. We jogged over to Longworth Hall for some road intervals. I led the 7:00/mi group, doing the ~1mi loop 5 times, with about 2:00 rest inbetween. Since it wasn't a real interval workout for me, I won't bother to separate the entry.

2.16mi 18:44.21 (warm up)
1.02mi 7:02.07 (6:53/mi)
1.05mi 7:07.99 (6:48/mi)
1.05mi 7:10.23 (6:49/mi)
1.05mi 7:11.23 (6:50/mi)
1.05mi 7:12.65 (6:50/mi)
2.18mi 17:55.22 (cool down)

Monday Sep 8, 2008 #

Note
(rest day)

Scheduled rest day. Legs are mostly normal.

Sunday Sep 7, 2008 #

Orienteering 41:07 [3] *** 4.76 km (8:38 / km) +230m 6:57 / km
ahr:163 max:186 31c shoes: Icebug MR BUGrip

77F, mostly sunny - Training (control picking) at Mt. Airy using a combination of controls from different meets. It wasn't anywhere near race pace as my legs still aren't recover from yesterday, but I tried to keep moving the whole time. Hesitated/slowed down a few times to verify my location, but otherwise things went smoothly.
*Distance above is from Garmin. Straight-line measures 4.4km.

Saturday Sep 6, 2008 #

Running long (Mixed Road/Grass) 2:38:01 [2] 20.16 mi (7:50 / mi) +269m 7:32 / mi
ahr:136 max:158 shoes: Nike Air Pegasus+ 2007

Hi 60s (rising), partly cloudy, light breeze - Fall training group run from the Levee. Construction by the flood wall at the Dayton Marina caused a slight detour and shortened the route a little. The rain that fell all yesterday stopped just in time for us, but the humidity was still on the high side. I was pacing at ~8:00/mi with a small group. Lower temps kept the HR in a good range, but this being my first 20 miler since April, my legs started getting tired around mile 12 already! Some bloks and gatorade boosted me enough to finish at pace, but I wasn't very useful the rest of the day.

Stretching warm up/down 5:00 [0]

Friday Sep 5, 2008 #

Cycling (Stationary) 1:02:00 [2] ** 18.28 mi (17.7 mph)

Levels 8-9, Manual, 633c. Easy spin while reading some CNYO maps.

Thursday Sep 4, 2008 #

Running (Trail) 33:50 [2] * 3.57 mi (9:29 / mi) +210m 8:01 / mi
shoes: Icebug MR BUGrip

85F, mostly cloudy - Trail intervals at Mt. Airy on the Blue Spruce (J) Loop. I did a brief warm up along Larch Ridge (Aboretum), then did 4x 4min on, 3min off, and cool down through Lingo Woods and Pine Ridge back to the car. Finished just as it was getting too dark to see in the woods. Speaking of the forest, it appeared to be very dry. Other than quite a few downed tree, visibility and runnability in the terrain looked excellent. None of the streams I came across had water in them. Spotted a pair of deers (a young male and a female) and a fat racoon.

1.15mi 11:38.55 -- 136/169 (warm up)
1.05mi 10:10.60 -- 168/179 (cool down)
plus recoveries inbetween intervals.

Speed/Track intervals (Trail) 16:03 [5] * 2.51 mi (6:24 / mi) +90m 5:45 / mi
ahr:173 max:193 shoes: Icebug MR BUGrip

Interval portion of the workout. There were a few downed trees along the way, so I got to work on lifting my legs and hurdling over obstacles while running fast. I left the water bottle in the car and paid for it. The 3rd and 4th intervals were slightly slower even though HR was higher.

0.64mi 4:02.32 -- 144/181 (0.34mi 2:59.90 -- 166/182)
0.64mi 3:59.85 -- 181/190 (0.35mi 3:00.35 -- 167/187)
0.61mi 4:00.38 -- 183/188 (0.34mi 2:59.67 -- 180/188)
0.62mi 4:00.35 -- 186/193 (0.34mi 3:00.78 -- 173/193)

It looks like I covered ~1k per 4:00, which was just shy of a complete loop. Perhaps I will be able to complete the loop when I get better on the trails.

Stretching warm up/down 10:00 [0]

Wednesday Sep 3, 2008 #

Cycling (Stationary) 1:02:00 [2] ** 24.57 mi (23.8 mph)

Level 11, Alpine Pass, 602c. while reading some NY maps.

Stretching warm up/down 10:00 [0]

Tuesday Sep 2, 2008 #

Running (Mixed Road/Grass) 1:07:20 [3] 9.24 mi (7:17 / mi) +150m 6:56 / mi
ahr:155 max:184 shoes: Adidas Supernova Cushion 6

Low 90s, overcast, scattered storm - Fall training group run from Crossroads. A simple out-n-back route for 70min negative split workout. The front pack started out pretty fast, so I tried to pull back and stay in a reasonable pace. On the way back up Delta and Linwood, I put in two surges up the hill at T effort, then cruise in near MP chasing after Heather. Nice hard workout.

4.6mi 35:01 -- 142/162 (out portion)
0.88mi 5:53 -- 171/180 (1st surge, 70ft climb)
0.98mi 6:24 -- 172/184 (2nd surge, 80ft climb, after water break)
2.78mi 20:01 -- 167/177

Stretching warm up/down 10:00 [0]

Monday Sep 1, 2008 #

Note

Early Bird deadline for NAOC is tomorrow!

Note
(rest day)

Scheduled rest day. Stayed for the banquet/award to see Laurie receive her 1st place age group price. Then stopped by the Trail Store on the way back to try on some Inov8 shoes.

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