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Training Log: bill_l

In the last 7 days:

activity # timemileskm+m
  Run3 2:50:54 17.63(9:42) 28.37(6:01) 242
  Terrain1 1:37:12 5.35(18:10) 8.61(11:17) 219
  PRP1 5
  Total5 4:28:11 22.98 36.98 461
  [1-5]5 4:23:23
«
1:37
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TuWeThFrSaSuMo

Sunday Feb 26 #

9 AM

Terrain 1:37:12 [1] 5.35 mi (18:10 / mi) +219m 16:07 / mi
shoes: altra L. P. 2.0

Al Foster and Bluff Overlook trail with DC.

Butt and lower back hurting. Not badly, but 5 miles was more than enough.

Seems winter-ish weather has returned for a couple days. Already used to the warmer temps so it felt colder than the 37F. The wind contributed too

Was looking forward to the speed work sessions coming up. Won't be running for 4-6 weeks. Will need to cut back on calorie intake...

Friday Feb 24 #

Note
(injured)

Torn Glute Med, right side. About 2.6 cm long x 1.0 cm wide.
7 AM

Run (Easy) 36:48 intensity: (13 @0) + (3:03 @1) + (33:15 @2) + (17 @3) 3.98 mi (9:14 / mi) +58m 8:50 / mi
ahr:121 max:133 shoes: Altra Oly 2.0 orange 1

Firehouse 4

Legs are feeling the workout from Wednesday. Very slowww.

Daffodils are blooming.
Lots more trees budding.
3 PM

PRP 5 [5]

5 sites in the right hip. should cut recovery in half.

Thursday Feb 23 #

6 AM

Note

needed car today :(
run at lunch time....

Wednesday Feb 22 #

6 PM

Note

400, 800, 1200, 1600, 1200, 400, 800 @ 5k (400 jog rest)

Run warm up/down 23:53 intensity: (1:21 @0) + (4:53 @1) + (13:33 @2) + (4:06 @3) 2.36 mi (10:07 / mi) +24m 9:49 / mi
ahr:120 max:145 shoes: Newton Fate

A full lap at E
AND a half lap at M.
And a bathroom stop.

Run intervals (1600 repeats @ 6:25) 1:04:56 intensity: (1:48 @0) + (17:27 @1) + (15:18 @2) + (5:49 @3) + (13:15 @4) + (11:19 @5) 6.65 mi (9:46 / mi) +62m 9:30 / mi
ahr:133 max:166 shoes: Newton Fate

Scheduling conflict at Vianney so no ladder tonight. Ran clockwise perimeter laps at Meramec CC instead.

First time running 5k pace in the dark, not on a track.

Started on Couch Ave at the corner of a house near the parking lot. Small climb on Rosehill. Longer climb on big bend. Turns, traffic, and climb affected times.

3 X 1600 @ 6:25 5R. + 1x1600 @ 7:15 at the end.

6:38. 151
6:26. 155
6:28. 155
7:18. 146

1.6 mile 19:16 warm down.

68f S wind.

Felt good. Didn't seem to mind the warmth and humidity.

Tuesday Feb 21 #

6 AM

Note

Raining. Bus to ML. ML to work. Run this evening.
5 PM

Run (Commute ) 45:17 intensity: (1:26 @0) + (2:05 @1) + (33:54 @2) + (2:42 @3) + (4:53 @4) + (17 @5) 4.63 mi (9:46 / mi) +98m 9:10 / mi
ahr:128 max:160 shoes: Newton Fate

Home from Sunnen Stn

Trees are budding and dogwoods are blooming!

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Next Up

  • 0w, 2d: 4 x 1.5 mi @ marathon pace or slightly faster (3min rest) - Meramec CC
  • 1w, 2d: 3 x 2mi @ marathon pace or slightly faster (3min rest)
  • 2w, 2d: 2 x 3mi @ marathon pace or slightly faster (5min rest)
  • All Upcoming

Injuries

Hip/PelvisOther3+days
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