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Training Log Archive: iansmith

In the 7 days ending Dec 22, 2013:

activity	#	time	miles		km		+m	load
Running	6	4:54:17	33.88	(8:41)	54.52	(5:24)	124	103.4
Cross Country Skiing	1	2:05:28	10.05	(12:29)	16.18	(7:45)	34	13.1
Strength training	1	20:00						10.0
Total	7	7:19:45	43.93		70.7		158	126.5
[1-5]	7	7:19:33

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Sunday Dec 22, 2013 #

10 PM

Running 1:11:35 13.86 km (5:10 / km) +44m 5:05 / km
ahr:150 max:160 shoes: 201304 Asics Gel Cumulus 13

Easy run around the river in the fog. I made an effort to run on grass rather than hard surfaces, though my triceps and legs felt slightly sore after yesterday's skiing. I felt serene in the quiet.

Saturday Dec 21, 2013 #

3 PM

Cross Country Skiing 2:05:28 16.18 km (7:45 / km) +34m 7:40 / km
ahr:123 max:150

This was my first cross country outing of the season - a visit to Weston. It was warm - around 10 C, but there were 20-25 cm of snow on the ground. The snow surface was soft and slushy in some places. With my sad technique, I cruised around and flailed a bit, chiefly doing V2 alternate.

C • Yay skiing! 2

Thursday Dec 19, 2013 #

7 PM

Running 19:33 3.65 km (5:21 / km) +14m 5:15 / km
ahr:145 max:168 shoes: 201304 Asics Gel Cumulus 13

Run to track after Roger's farewell Sushi dinner at Fuji.

Running 1:04:17 10.8 km (5:57 / km)
ahr:147 max:180 shoes: 201304 Asics Gel Cumulus 13

The third CSU indoor track workout. I arrived just as John was explaining the workout - just in time to catch all the running. The drills would have been beneficial, of course.

The workout was short: 1000, 800, 2x6, 2x4, 2x2. I tacked on an extra 200 at the end to run with Magnus and Izzy on their last bout. I felt sluggish - which I attributed to the sushi and general fatigue. I hung with the fast group, but backed off when I felt like I was working too hard. My splits are revealing - I shouldn't really be running any faster than 3:30/km, and 40s/200 on the shorter guys.

Splits:
1000: 3:22
800: 2:46
600s: 2:00, 2:02
400s: 79, 73
200s: 33, 33, 31

Oops. I chatted a bit with Amory and Kevin, and introduced myself to Kent, a speedy masters runner. O-attendance was good, with Alex, Magnus, Izzy, and Barb. Magnus greeted me with a cheeky smirk when I showed up late.

11 PM

Running 16:48 2.72 km (6:10 / km) +28m 5:52 / km
ahr:145 max:156 shoes: 201304 Asics Gel Cumulus 13

Wednesday Dec 18, 2013 #

9 AM

Running 16:03 2.86 km (5:36 / km) +3m 5:35 / km
ahr:148 max:159 shoes: 201304 NB 860

8 PM

Running 51:01 9.12 km (5:35 / km) +35m 5:29 / km
ahr:148 max:159 shoes: 201304 NB 860

Easy run; 20-30 cm of snow on the ground and in the streets.

Tuesday Dec 17, 2013 #

Note

The 2014 USATF New England Road Racing Grand Prix looks fun, but I have no interest in running a marathon next year, and some of the races are poorly timed with respect to orienteering events. Alas.

7 PM

Running (Treadmill) 55:00 11.5 km (4:47 / km)
ahr:170

Tonight's workout was a threshold run, but snow has been steadily falling all day, and about 10 cm had settled on the ground. I went to the War Memorial Pool and ran 55 minutes on the treadmill. My workout was 15 minutes of warmup at 7.2 mph, 3 x 7 minute cruise intervals at 9.1 mph (2 minutes rest at 6 mph), and 15 minutes of cooldown. Running on the treadmill was incredibly warm and sweaty, but c'est la vie.

Strength training (Shoveling snow) 20:00 [3]

I'm still not used to snow, so this was a delightful novelty.

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