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Training Log Archive: jfredrickson

In the 7 days ending Dec 4, 2006:

activity

time

miles

Road Run

3:39:02

29.01

(7:33)

46.69

(4:41)

Trail Run

1:27:51

11.3

(7:46)

18.19

(4:50)

150

Stretching

10:00

Total

5:16:53

40.31

64.87

150

[1-5]

5:06:53

averages - sleep:8.1

1:39

0:00

» now

Monday Dec 4, 2006 #

Note
slept:10.0 (sick) (rest day)

Wasn't feeling able to drive back up to Worcester until this morning, and I just went back to bed when I got there. Finally able to hold food and water down, so hopefully I will have my strength back tomorrow.

Sunday Dec 3, 2006 #

Event: WCOC Five Ponds meet

Note
slept:6.0 (sick) (rest day)

Went down to NYC last night to celebrate my sister's birthday. Ate something that didn't agree with me and ended up spending the day throwing up in her apartment. Missed the WCOC local meet. Damn.

C • hope your feeling better today... 6

Saturday Dec 2, 2006 #

Trail Run long 1:27:51 [1] 11.3 mi (7:46 / mi) +150m 7:28 / mi
slept:7.0 shoes: Adidas a3 Prowl

Some nice LSD on a brilliant, crisp Fall day. Ran out and back 45 minutes from the far side of the Rail Trail. Was a couple minutes fast on the way back because I was feeling quite good all of a sudden. Looking at the map though, it is slightly downhill for the last several miles. It's amazing how visible the trail is from the satellite imagery: http://www.gmap-pedometer.com/?r=570396

C • Wow, never seen that befor. 1

Friday Dec 1, 2006 #

Road Run warm up/down 23:54 [2] 3.21 mi (7:27 / mi)
slept:8.0 shoes: Adidas a3 Prowl

Warm-up run out along Mills to Mower St for a tempo run over the back side of Airport hill. Legs felt really good after a day off. It was pouring when I started, but it stopped after about 5 minutes and was gorgeous for the rest of the run. Temps must have been close to 60 degrees. A bit scary for the first day of December.

Road Run tempo 30:00 [4] 4.12 mi (7:17 / mi)
shoes: Adidas a3 Prowl

Tempo run up the nasty Mower hill and the back side of Airport hill and then down the long side of Airport hill back toward Main St. Definitely the nastiest hill section I've got. Next time I will try to start the tempo segment earlier in the loop though so that I can finish closer to the top of the hill and save the downhill for the cooldown.

Road Run warm up/down 18:57 [1] 2.38 mi (7:58 / mi)
shoes: Adidas a3 Prowl

Cool down back to my dorm.

Thursday Nov 30, 2006 #

Note
slept:10.0 (rest day)

Didn't have time to make it out today. Not bad to give the legs a chance to recover a bit from the shock of those first intervals though. Will do the tempo run tomorrow instead of an easy day.

Wednesday Nov 29, 2006 #

Stretching 10:00 [0]
slept:8.0 shoes: Adidas a3 Prowl

Legs were feeling really tight after yesterday's intervals. It's been over a month since I have done any speed workouts so I think it was a bit of a shock for my legs.

Road Run long 1:29:11 [1] 11.5 mi (7:45 / mi)
shoes: Adidas a3 Prowl

Wasn't able to get out until 10pm, but decided to do a loop outside in the dark anyway (although I didn't really have a choice since the gym closes at 10). The long coes loop is actully really well lit up at night so it was quite pleasant. I basically just ran that twice and then added on a little extra at the end to round out the 90 minutes.

Legs still felt very tight from yesterday's intervals despite the stretching I did before going out. And rather than getting loose as I ran they just ached the whole time. It wasn't exactly a nice experience. But I guess the beginning is always a bit tough as you ease into it.

Tuesday Nov 28, 2006 #

Road Run warm up/down 16:00 [2] 2.1 mi (7:37 / mi)
slept:8.0 shoes: Adidas a3 Prowl

Brisk warm-up out on Mill St. to June St.

Road Run intervals 24:00 [5] 3.6 mi (6:40 / mi)
shoes: Adidas a3 Prowl

6x 3-minute intervals with 1 minute slow jog in between. Continued on Mill St. from the intersection with June St., around the Getty station, to Worcester State and back. Felt good to be pushing hard.

C • Good 5

Road Run 17:00 [1] 2.1 mi (8:06 / mi)
shoes: Adidas a3 Prowl

Easy cool-down back to my dorm.

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