Training Log Archive: fredderIn the 7 days ending Jan 20, 2007:
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Saturday Jan 20, 2007 #
Exercises/Stretching 40:00 [1]
(rest day)
Friday Jan 19, 2007 #
Exercises/Stretching 40:00 [1]
Orienteering 1:10:00 [3] *** 4.0 mi (17:30 / mi)
shoes: Vasque Velocity
Homemade course at Hibernia. 1:07:34
Ran pretty hard in spots--at least it seemed that way--could have been the cumulative effect of past days. Nearly "4"
Ran pretty hard in spots--at least it seemed that way--could have been the cumulative effect of past days. Nearly "4"
Thursday Jan 18, 2007 #
Exercises/Stretching 40:00 [1]
Off-Road Running intervals 40:00 [4] 4.0 mi (10:00 / mi)
shoes: Vasque Velocity
1/2mile intervals on township jogging track. 1m w/u and c/d. 4x1/2m 3:30 +/- :03 good interval pace I think--I should be able to easily replicate elsewhere (road/trails)--so I don't have to do it on a measured course.
Wednesday Jan 17, 2007 #
Exercises/Stretching 20:00 [1]
Road Running long 1:10:00 [3] 8.0 mi (8:45 / mi)
shoes: Asics Gel 2110
Greeson Rd Loop--checking out 2m 'intervals' for tempo runs. Overall pace 9:00min/m--still a bit too fast for LSD, but it was so cold, I had to run faster to keep warm. (28F and breezy)
Tuesday Jan 16, 2007 #
Exercises/Stretching 40:00 [1]
Monday Jan 15, 2007 #
Exercises/Stretching 20:00 [1]
Road Running tempo 50:00 [4] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110
Used countdown function on new watch to try 5:00 tempo runs on Bollinger loop (6m). 4 runs with 1min walk and 4min jog rest. After measuring off runs, amazingly consistent distance and pace, with appropriate adjustment for climb. 2/3 mile (flat) => 7:35min/mile. Subjectively, I was shooting for a tempo run, but the shorter distance and pace are closer to an interval workout for a 40Vdot (starting point assumption) --but considering subjective effort and constant splits, I guess I'll adjust Vdot targets instead (and increase time for tempos).