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Training Log: TomN

In the last 7 days:

activity # timemileskm+m
  Trail Running2 1:45:15 10.62(9:55) 17.1(6:09) 282
  Speed work2 1:34:48 10.91(8:41) 17.56(5:24) 98
  Road running1 40:00 4.3(9:18) 6.92(5:47)
  Total5 4:00:03 25.84(9:17) 41.58(5:46) 380
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Wednesday Mar 20 #

11 AM

Speed work tempo 40:25 [4] 4.65 mi (8:42 / mi) +92m 8:11 / mi
shoes: Adrenaline 18

Cruise intervals: 3 x (1 mile at T pace + 2:00 jog). I did this around the neighborhood, and all of the 1-mile stretches had significant climbs. So it's pretty hard to go by time, but the effort was there. Also, I didn't have split times on my watch so I got them off the graph. 7:49, 7:49, and 7:41. The last one had the least climb.

Tuesday Mar 19 #

12 PM

Trail Running 48:51 [3] 5.2 mi (9:24 / mi) +112m 8:48 / mi
shoes: Adrenaline 18

Perimeter trail loop at Greenbelt Park. The trail was mostly dry, with a few wet or muddy patches. I think I counted 9 trees down across the trail, most of which could be hurdled, but there were a couple of real stoppers.

Monday Mar 18 #

1 PM

Speed work intervals 54:23 [4] 6.26 mi (8:41 / mi) +6m 8:39 / mi
shoes: Adrenaline 18

At Sligo track. Ladder at R pace: 3x(200+200 jog), 2x(400+400 jog), 1x(800+800 jog), 2x(400+400 jog), 3x(200 +200 jog). Times were 45-46 for 200s, 1:36-1:37 for 400s, and 2:23 for the 800. All right on target. The sun came out just as I left.

Saturday Mar 16 #

11 AM

Trail Running 56:24 [3] 5.42 mi (10:24 / mi) +170m 9:29 / mi
shoes: Adrenaline 18

(Mostly) trail run at Prince William National Forest Park. I was a line cook for the training camp this weekend, under Chef Florence's direction. I didn't think I could get my head into a training course, but I was looking forward to a trail run. The segment along the scenic drive was longer than I expected, and Mawavi Road down to the bridge was newly graveled and not very good running. But the South Valley Trail along the river was good and the High Meadows Trail was especially nice, with some big hills.

Friday Mar 15 #

Road running 40:00 [3] 4.3 mi (9:18 / mi)
shoes: Adrenaline 18

Morning run, but for some reason my watch was on the treadmill setting. Signs of spring are suddenly out: daffodils and forsythia are in bloom, cherries have a pink nimbus, maples have red leaf clusters.

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