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Training Log Archive: iansmith

In the 1 days ending May 22, 2012:

activity # timemileskm+mload
  Running2 1:22:13 9.51(8:39) 15.31(5:22) 2073.0
  Total2 1:22:13 9.51(8:39) 15.31(5:22) 2073.0

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Tu

Tuesday May 22, 2012 #

6 PM

Running warm up/down 21:27 intensity: (24 @1) + (20 @2) + (19:51 @3) + (52 @4) 4.14 km (5:11 / km) +20m 5:04 / km
ahr:149 max:160 shoes: 201104 Mizuno Waverider 14

Warm up and run over to MIT. GimpyFoot at first felt somewhat uncomfortable, but the various tissues seemed to loosen up as I ran along. I considered aborting the track workout, but when I arrived at MIT, it felt good enough.

Running 30:49 intensity: (30 @1) + (2:58 @2) + (7:53 @3) + (11:39 @4) + (7:49 @5) 5.99 km (5:09 / km)
ahr:161 max:190 shoes: 201104 Mizuno Waverider 14

First track workout since the rise of GimpyFoot! I joined the CSU crew at the MIT track on a drizzly day for 12x400 at alternating 5k, 3k pace. Only five were in attendance: Giacomo, Terry, SGB, Patrick, and me. I had planned to run 8, but I missed the first two due to tardiness and felt like staying with the group. My target times based on my recent running time trials were 87 for 5k pace and 84 for 3k pace, and I deliberately backed off to try to hit those. Doing so took great restraint, especially with Giacomo blasting 79/72s. He ran 65s for the last 400.

Splits: 84, 81; 87, 83, 88, 83; 85, 82, 87, 77

Running warm up/down 11:17 intensity: (2:36 @1) + (1:39 @2) + (6:54 @3) + (8 @4) 1.18 km (9:31 / km)
ahr:135 max:167 shoes: 201104 Mizuno Waverider 14

Run around Briggs' field; I chatted with Giacomo about NEOC meets and our summer plans.
9 PM

Running 18:40 intensity: (59 @1) + (10 @2) + (1:05 @3) + (7:44 @4) + (8:42 @5) 4.0 km (4:40 / km)
ahr:160 shoes: 201104 Mizuno Waverider 14

Run home; I was motivated to hurry home, and pushed into tempo pace. As my glasses were obscured by drizzle, and I lacked a light, I was wary of bad footing. However, I stopped for a bit at traffic lights and still ran comfortably under 5:00/km. GimpyFoot felt ok.

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