Training Log Archive: ccsteveIn the 7 days ending May 5, 2008:
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Monday May 5, 2008 #
Exercises (Core - RunLessRunFaster) 15:00 [2]
Dance 1:00:00 [1]
Sunday May 4, 2008 #
Walking 30:00 [1]
Putting out fertilizer is both a leg and arm event;-)
Saturday May 3, 2008 #
Event: West Point A-Meet
Morning Run 1:17:30 [3] 7.0 mi (11:04 / mi) +230m 10:03 / mi
shoes: Nike Air Terra Humara
Made my way back to Ellison Park for a longer hilly workout.
Starting just off the road by the free-run dog bridge, headed towards Blossom Rd, and turned towards Landing Rd and continue up the hill to the top. Down Landing and past the parking lot and back via the road. (100y short of a mile loop, I'll add a jaunt around the clearing with the old fort next time back) 45 meters of climb with an interesting makeup. Starts out with a 10-15 degree climb and then throws in some undulations. Next section increases to 20-30 degree before hitting a steady 40 degree climb. Top looks like it might peak out at a 50 degree section to kick you when you're ready to be done. (My estimate only, but this is climbing the steep sledding hill, and was my eyeballing it as I ran up it...)
Ran 3 loops.
Times:
Warmup mile 1 9:43
Warmup mile 2: 10:20
[walked for several minutes]
Pre-loop running: 3:34
Loop 1 to top of hill: 3:31 (.3 miles)
Loop 1 back down to start: 5:58 (.7 miles)
Loop 2 to top of hill: 3:41
Loop 2 back down to start: 6:22
Loop 3 to top of hill: 3:51
Loop 3 back down to start: 6:49
Warmdown mile 1 (up out of Ellison and up Bunker): 13:10
Warmdown mile 2: 10:03
Starting just off the road by the free-run dog bridge, headed towards Blossom Rd, and turned towards Landing Rd and continue up the hill to the top. Down Landing and past the parking lot and back via the road. (100y short of a mile loop, I'll add a jaunt around the clearing with the old fort next time back) 45 meters of climb with an interesting makeup. Starts out with a 10-15 degree climb and then throws in some undulations. Next section increases to 20-30 degree before hitting a steady 40 degree climb. Top looks like it might peak out at a 50 degree section to kick you when you're ready to be done. (My estimate only, but this is climbing the steep sledding hill, and was my eyeballing it as I ran up it...)
Ran 3 loops.
Times:
Warmup mile 1 9:43
Warmup mile 2: 10:20
[walked for several minutes]
Pre-loop running: 3:34
Loop 1 to top of hill: 3:31 (.3 miles)
Loop 1 back down to start: 5:58 (.7 miles)
Loop 2 to top of hill: 3:41
Loop 2 back down to start: 6:22
Loop 3 to top of hill: 3:51
Loop 3 back down to start: 6:49
Warmdown mile 1 (up out of Ellison and up Bunker): 13:10
Warmdown mile 2: 10:03