Training Log Archive: cmorseIn the 7 days ending Aug 1, 2004:
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Sunday Aug 1, 2004 #
Run - Road (Lake & back) 49:57 [3] 9.5 km (5:15 / km) +40m 5:09 / km
ahr:125 max:152 rhr:46 slept:5.5
11:30am - 80ish, near 100% humidity - felt like I was pushing air the whole way. Mostly stayed under 135bpm, but pushed a bit harder on the 1st 1500m outbound.
warmup 800m 3:36 111bpm
1500m - 5:51 142avg
2850m to end of lake - 14:30 130avg
2 min walk/recovery
2850m back - 15:35 128avg
1500m (slow) - 8:23 132avg
warmup 800m 3:36 111bpm
1500m - 5:51 142avg
2850m to end of lake - 14:30 130avg
2 min walk/recovery
2850m back - 15:35 128avg
1500m (slow) - 8:23 132avg
Run - Road (cooldown walk) 7:48 [1] 0.8 km (9:45 / km) +15m 8:55 / km
ahr:105
walked back the last 800m
Note
while running along lake, I was thinking about perhaps adding 'hill' workouts - running a minute uphill into the woods away from lake, then turning around and running back to road, walk for a rest interval, then do another off-trail hill climb for a minute, repeat etc.
A good way to add terrain running intervals to an otherwise boring dirt road run?
A good way to add terrain running intervals to an otherwise boring dirt road run?
Saturday Jul 31, 2004 #
Run - Trail (Soapstone) 1:22:05 [3] 12.8 km (6:25 / km) +200m 5:57 / km
ahr:124 max:182 rhr:48 slept:8.0
8am - ran sampler then out to 4 corners, back on hemlock & race course.
Easy pace w/ Kevin for most of the run (avg 121), pushed hard over the final climb of soapstone on the race course (avg 150, max 184).
Easy pace w/ Kevin for most of the run (avg 121), pushed hard over the final climb of soapstone on the race course (avg 150, max 184).
Friday Jul 30, 2004 #
Run - Trail (Crandalls ext) 27:10 [3] 6.6 km (4:07 / km) +165m 3:40 / km
ahr:148 max:194 rhr:47 slept:7.0
5:00pm - overcast, warm. Ran outer loop but cut across by lodge, over to Red trail and reran first part for a bit of extra distance. Course has lots of twists and turns - would like to wheel it sometime. Might be nice for a mid-winter 6-hour/50k fat ass type run - short loop, big hill, heated aid station at the lodge? Who knows... will think about it.
Not sure where 194 HR came in - probably on hill although I wasn't pushing it super hard, I wasn't running it easy uphill either.
Not sure where 194 HR came in - probably on hill although I wasn't pushing it super hard, I wasn't running it easy uphill either.
Thursday Jul 29, 2004 #
Run - Road (Bridge & Back) 31:01 [2] 6.3 km (4:55 / km)
ahr:130 max:141 rhr:48 slept:8.0
8:15pm - short, easy run before it got dark. Had dinner at Harry's place on way back from Mystic - heavy stomach for running.
Turned on the HR alarm to beep over 70%. Only 66 seconds above the zone, rest stayed in the zone.
14:46 out, 15:15 back
1500m return - 7:46
Turned on the HR alarm to beep over 70%. Only 66 seconds above the zone, rest stayed in the zone.
14:46 out, 15:15 back
1500m return - 7:46
Wednesday Jul 28, 2004 #
Run - Road (Cider Mill Tempo) 20:58 [4] 5.0 km (4:12 / km)
ahr:155 max:167 rhr:48 slept:6.5
Feeling pretty tired of late, could just be lack of running opportunity. Didn't feel like driving to a trail late in the day, so opted to run the Cider Mill 5k course - USATF measured 5k - perhaps I'll run this as a weekly benchmark. Not fully sure of course, ran first mile briskly, but not excessively, then easy for the middle and pushed the latter third, although I was pretty tired the last 5 minutes or so. Intermediate marks not evident on road, so splits are at each major turn.
Gehring Rd Ext - 6:40 (HR 149 avg)
Weigold - 3:43 (HR 157 avg)
Metcalf Crossing - 4:13 (160 avg)
Finish - 6:21 (161 avg)
Gehring Rd Ext - 6:40 (HR 149 avg)
Weigold - 3:43 (HR 157 avg)
Metcalf Crossing - 4:13 (160 avg)
Finish - 6:21 (161 avg)