Training Archive: kenIn the 31 days ending 2004-08-31:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | |||||||||||||||||||||
Sunday Aug 29 | ||
| Running (trail) 1:44:20 [3] 12.52 mi (8:20 / mi) | |
| shoes: Adidas Resp Tr X | ||
Saturday Aug 28 | ||
| Running (road) 54:12 [3] 6.95 mi (7:48 / mi) | |
| shoes: Adidas Resp Tr X | ||
| on the nashua river rail trail, while alex rode along with her bike. it was something like 88F | ||
Friday Aug 27 | ||
| Running (road) 21:07 [2] 2.64 mi (7:59 / mi) | |
| slept:5.0 shoes: Adidas Resp Tr X | ||
Thursday Aug 26 | ||
| Running 58:20 [3] 8.1 mi (7:11 / mi) | |
| ahr:158 max:176 shoes: Adidas Resp Tr X | ||
Wednesday Aug 25 | ||
| Running (warmup) 12:36 [3] 1.72 mi (7:19 / mi) | |
| shoes: Adidas Resp Tr X | ||
| Running 9:03 [5] 1.75 mi (5:10 / mi) | |
| shoes: Adidas Resp Tr X | ||
| 7x400m, with long rest (~4min, 400m walk), goal was 79 again. it felt like an odd pace, since it seemed easier to run faster or slower.
lap, end hr: 1:22, 167 1:19, 168 1:17, 171 1:17, 175 1:17, 175 1:18, 164 1:13, 186? <- "comfortably hard" I'm liking the return to this track stuff. seems like an important part of getting wicked fast at any distance. yeah, I know...forest training is coming soon. | ||
| Running (cooldown) 7:30 [3] 1.0 mi (7:30 / mi) | |
| shoes: Adidas Resp Tr X | ||
| I watched an internet-version of the mens 1500m final today. awesome. | ||
Tuesday Aug 24 | ||
| Running 47:42 [2] 6.0 mi (7:56 / mi) | |
| ahr:146 shoes: Adidas Resp Tr X | ||
| plus strides | ||
Sunday Aug 22 | ||
| Running (trail) 1:34:00 [3] 11.0 mi (8:33 / mi) | |
| ahr:150 slept:5.5 shoes: Adidas Resp Tr X | ||
Saturday Aug 21 | ||
| Running (fartlek) 36:19 [3] 4.8 mi (7:33 / mi) | |
| ahr:164 shoes: Adidas Resp Tr X | ||
Thursday Aug 19 | ||
| Running (road) 44:11 [3] 6.0 mi (7:22 / mi) | |
| ahr:162 max:175 shoes: Adidas Resp Tr X | ||
| after work with mark. | ||
Wednesday Aug 18 | ||
| Running 27:00 [3] 3.48 mi (7:45 / mi) | |
| shoes: Adidas Resp Tr X | ||
| to/from the bolton track | ||
| Running (track) 12:17 [4] 2.0 mi (6:08 / mi) | |
| shoes: Adidas Resp Tr X | ||
| 2x 1 mile, 1 min rest between. goal was 6:09
time, avg, end hr 6:09, 165, 174 6:08, 172, 175 | ||
Tuesday Aug 17 | ||
| Running 39:00 [3] 5.03 mi (7:45 / mi) | |
| shoes: Adidas Resp Tr X | ||
| Running (track) 7:50 [5] 1.5 mi (5:13 / mi) | |
| shoes: Adidas Resp Tr X | ||
| repetition workout on the track with long rests (walked same distance as previous interval... 3-4x duration). 3x (2x200,1x400) goal times were 39/79, which were not that hard, but I had a difficult time hitting them right-on.
time, end hr, recovery hr 38, 154, 120 41, 165, 122 81, 168, 119 37, 169, 123 39, 165, 124 79, 171, 119 37, 165, 121 40, 163, 122 78, 174, 126 | ||
Sunday Aug 15 | ||
| Running (trail) 1:32:00 [2] 11.0 mi (8:22 / mi) | |
| ahr:152 shoes: Adidas Resp Tr X | ||
Saturday Aug 14 | ||
| Running 36:00 [2] 4.24 mi (8:30 / mi) | |
| shoes: Adidas Resp Tr X | ||
| to/from/around the local high school track. | ||
| Running race (track) 5:12 [5] 1.0 mi (5:12 / mi) vdot: 56.8 | |
| ahr:174 max:184 shoes: Adidas Resp Tr X | ||
| I wanted to get a rough idea of how slow I was after not doing speedwork for over 2 years (since the back injury...that's right, may 2002), so I did a time trial on the track. I was considering doing 5k or 2 miles instead, but I'm glad I didn't since I was suffering enough after a mile. at least the back and legs are feeling ok afterwards.
lap, split, ahr, end hr 75.5, 1:15, 155, 176 77.9, 2:33, 178, 181 79.9, 3:53, 180, 180 78.7, 5:12, 182, 181 this gives vdot = 57, or 10 pts less than my max of 67 for the 1500/mile, and 8 less than my last mile trial. it would likely have been even lower if I tried a longer test. hopefully I can add 5 back pretty easily just by returning to interval sessions. | ||
Friday Aug 13 | ||
| Running (road) 51:16 [2] 6.0 mi (8:33 / mi) | |
| ahr:155 shoes: Adidas Resp Tr X | ||
Thursday Aug 12 | ||
| Running (road) 42:55 [3] 6.0 mi (7:09 / mi) | |
| ahr:164 max:175 shoes: Adidas Resp Tr X | ||
Tuesday Aug 10 | ||
| Running (road) 31:50 [2] 4.1 mi (7:45 / mi) | |
| ahr:155 shoes: Adidas Resp Tr X | ||
Sunday Aug 8 | ||
| Orienteering (course) 1:32:00 [3] *** 11 km (8:22 / km) +310m 7:20 / km | |
| ahr:168 shoes: VJ Falcon Spikes | ||
| re-running the 2000 troll cup course. map part1 part2. red is slower than 10 mins/k and green is faster than 8/k. I was surprised how well the track came out. I got a new gps a month or two ago, so far I really like it. it goes on your wrist, but includes an elastic expander strap so you can put it around your upper arm (under the t/o-shirt works fine); that's how I've been wearing it. much easier than any of my previous setups with external antennas, and unlike those, it stays secure, so I don't have to think about it at all.
I opted for this unit over the running version (forerunner) since that one seemed to be lacking some basic navigation features, and I didn't care about the special running features, since I pretty much only download the track after running anyway, and don't really ever look at the display while I'm going. I had it in my head that I had run much faster (84) in 2000, but I guess I wasn't so far off the pace. this may be the first time I've used the rerun splits feature. | ||
blue - Splits | ||
Saturday Aug 7 | ||
| Running (road) 58:21 [3] 7.3 mi (7:59 / mi) | |
| ahr:159 shoes: Adidas Resp Tr X | ||
Friday Aug 6 | ||
| Running (road) 42:49 [4] 6.0 mi (7:08 / mi) | |
| ahr:168 max:184 shoes: Adidas Resp Tr X | ||
| running with mark, jon and their friend ramon at lunch. these guys are fast and I was working to keep up. or maybe it was because of lack of breakfast. | ||
Thursday Aug 5 | ||
| Note | |
| slept:3.5 | ||
Wednesday Aug 4 | ||
| Running 1:01:50 [3] 7.76 mi (7:57 / mi) | |
| ahr:167 shoes: Adidas Resp Tr X | ||
Monday Aug 2 | ||
| Running 29:50 [3] 4.1 mi (7:16 / mi) | |
| ahr:163 shoes: Adidas Resp Tr X | ||
| run with mark, a few strides afterwards. legs felt good, but head still hurting from a friend's bachelor party weekend in chicago. | ||
