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Training Log Archive: iansmith

In the 7 days ending Dec 8, 2013:

activity # timemileskm+mload
  Running6 5:36:58 38.46(8:46) 61.9(5:27) 363121.1
  Strength training1 10:005.0
  Total6 5:46:58 38.46 61.9 363126.1
  [1-5]6 5:46:01

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MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

10 PM

Running long 1:36:55 intensity: (7 @0) + (24:46 @1) + (59:41 @2) + (11:03 @3) + (1:18 @4) 17.78 km (5:27 / km) +99m 5:18 / km
ahr:147 max:169 shoes: 201304 NB 860

Conditions were lightly snowy for my long run. Shortly after I started, I decided to return to my apt to acquire more clothing. For the duration, I wore LSL, tights, gloves, and a balaclava. I continued The Kite Runner and was a bit chilly and a little tired by the end.

Saturday Dec 7, 2013 #

1 PM

Running 56:52 intensity: (4 @0) + (40:21 @1) + (14:21 @2) + (2:06 @3) 7.89 km (7:12 / km) +158m 6:33 / km
ahr:138 max:171 shoes: 201304 NB 860

Friday Dec 6, 2013 #

Note

Yay Route to Christmas!

November was a bit of a disaster, with only 200 km of running and orienteering. I was pretty trashed after trips to the Bay area and DVOAland - probably due to insufficient sleep to recover from the stresses of travel and competition. I'm excited about December to get back into a solid training routine.
C • You need a Holiday Jingle 5... 1

Thursday Dec 5, 2013 #

6 PM

Running 18:04 intensity: (6:32 @1) + (9:58 @2) + (1:34 @3) 3.7 km (4:53 / km) +14m 4:48 / km
ahr:146 max:160 shoes: 201210 Inov-8 Road X 255

Run to track workout. The weather was very pleasant - nearly 10 C, with a light fog.

Running 30:41 intensity: (8:35 @1) + (5:40 @2) + (4:41 @3) + (5:30 @4) + (6:15 @5) 6.0 km (5:07 / km) +1m 5:07 / km
ahr:157 max:183 shoes: 201210 Inov-8 Road X 255

CSU Indoor Track workout. The orienteering turnout was good, with Alex, Magnus, newcomer Barb, Raphi, and me. Good times were had by all. Fearless leader Terry was out, but other fearless leader John chose a gentle workout of 2x800, 4x400 to get everyone into indoor track mode. The 800s were supposed to be 5k and 3k pace respectively.

Splits:
800s: 2:47, 2:40
400s: 74, 73, 75, 72
Bonus 200: 33

I tagged behind Patrick, Tom, Amory, and John; I'm quite astonished to see my 400 times. Fortunately, I have ordered a cheap splits watch off Amazon so I will be able to actually read my watch. I need to get either my 305 or 405 refurb'd (probs 305, as its nonfunctional) for track workouts, which is really the only time I need to be able to see the screen, apart from when I'm using my forerunner in map mode to cheat.

Running 23:29 intensity: (12:52 @1) + (10:07 @2) + (21 @3) + (6 @4) + (3 @5) 4.05 km (5:48 / km) +26m 5:37 / km
ahr:143 max:190 shoes: 201210 Inov-8 Road X 255

Run home. Acquired burrito.

Strength training 10:00 [3]

Some running drills before the track workout. Bounds, skips, flexibility exercises, and dynamic stretches.

Wednesday Dec 4, 2013 #

9 AM

Running 14:59 [1] 2.73 km (5:29 / km) +2m 5:28 / km
shoes: 201304 NB 860

Commute with heavy backpack.
10 PM

Running 32:10 [1] 6.33 km (5:05 / km) +32m 4:57 / km
shoes: 201304 NB 860

Run home.

Tuesday Dec 3, 2013 #

6 PM

Running 1:03:48 intensity: (46 @0) + (5:20 @1) + (9:04 @2) + (26:49 @3) + (7:06 @4) + (14:43 @5) 13.41 km (4:45 / km) +31m 4:42 / km
ahr:159 max:179 shoes: 201304 NB 860

Threshold workout. I warmed up for twenty minutes, then ran from the Longfellow bridge to River St on the south side of the river. This route is about 5 km and doesn't cross streets. I was aiming for about 4:00/km, but I'm satisfied with the pace, especially with the ahr of 175 (a little high). There was a chill headwind for much of the run. I continued The Kite Runner.

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