Thursday Oct 30 |
 | Running 39:03  4.92 mi (7:56 / mi) | |
| ahr:161 max:183 shoes: nike free |
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| Stretching 10:00 [0] | |
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Tuesday Oct 28 |
| Running (grass) 33:44  3.92 mi (8:36 / mi) +20m 5:16 / km | |
| ahr:152 weight:161lbs shoes: Nike Air Max 360 II |
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| Stretching 12:00 [0] | |
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Monday Oct 27 |
| Running (road) 37:39  4.18 mi (9:00 / mi) +70m 5:19 / km | |
| ahr:158 max:178 shoes: Nike Air Max 360 II |
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| Stretching 9:00 [0] | |
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Saturday Oct 25 |
| Running long (trail) 1:12:17  7.01 mi (10:17 / mi) +400m 5:27 / km | |
| ahr:160 max:178 shoes: Nike Air Max 360 II |
| looking for a bit more punishment than last weekend, so I did the sugarloaf white+blue trail combination. warmish, ~62F, just drizzling when I started out, but soon it was a full downpour for the rest of the run, so the trails mostly resembled streams. before starting I thought it might be slippery with all the wet leaves/rocks, but I never had a problem. spent a bit too much of the run wondering how waterproof the electronics in my car key were (waterproof enough apparently). overall great fun though. legs felt good during and afterwards despite all the up and down, maybe because all the water softened things up. I think it also helped that the trail was rocky enough the steep parts were like steps rather than an incline. still raining like mad on the way home, had some fun on the highway with bald tires + standing water. |
| Stretching 3:00 [0] | |
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Friday Oct 24 |
| Running 33:37  3.93 mi (8:33 / mi) | |
| ahr:159 max:182 shoes: Adidas Adizero XT |
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| Stretching 14:00 [0] | |
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Thursday Oct 23 |
| Running warm up/down 16:06  1.87 mi (8:36 / mi) | |
| ahr:159 max:173 shoes: nike free |
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| Running intervals (grass) 15:06  2.29 mi (6:35 / mi) | |
| ahr:169 max:180 shoes: nike free |
| 2x (1mi tempo + 0.15 jog)
6:07, 1:35
5:56, 1:28
Roughly same loop as a few weeks ago, but shortened to be about a mile. lower back a little tight on the first one, but things generally felt better than expected, including arches.
Some police-escorted groups walking around the area with radio antennas ARDF-style, I assume from the police training facility nearby. |
| Running warm up/down 13:09  1.58 mi (8:20 / mi) | |
| ahr:159 max:170 shoes: nike free |
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| Stretching 12:00 [0] | |
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Tuesday Oct 21 |
| Running 15:51  1.8 mi (8:47 / mi) | |
| ahr:162 max:194 shoes: Nike Air Max 360 II |
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| Stretching 10:00 [0] | |
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Monday Oct 20 |
| Running 33:59  3.94 mi (8:38 / mi) | |
| ahr:150 max:174 shoes: Adidas Adizero XT |
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| Stretching 7:00 [0] | |
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Sunday Oct 19 |
| Running long (trail) 1:09:10  7.14 mi (9:40 / mi) +250m 5:26 / km | |
| ahr:154 max:175 shoes: Nike Air Max 360 II |
| the yellow trail around sugarloaf. about 75% doubletrack, but pretty rocky. a wrong turn (still following yellow blazes) near the end put me on a side trail out to the road, but at least it was a dirt road. nice day.
http://www.sugarloafmd.com/images/maps/sugarloaf_m... |
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| C • Sugarloaf 1 |
| Stretching 10:00 [0] | |
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Friday Oct 17 |
| Running 33:29  3.91 mi (8:33 / mi) | |
| ahr:145 max:162 shoes: nike free |
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| Stretching 12:00 [0] | |
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Thursday Oct 16 |
| Running 34:40  3.96 mi (8:44 / mi) | |
| ahr:156 max:173 shoes: Nike Air Max 360 II |
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| Stretching 11:00 [0] | |
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Tuesday Oct 14 |
| Running 16:05  1.77 mi (9:05 / mi) | |
| ahr:156 max:171 shoes: Nike Air Max 360 II |
| R knee felt pretty good after the last light weeks, but stiffened up right after this run. seems like it was doing better with more running, or at least more stretching. |
| Stretching 10:00 [0] | |
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Sunday Oct 12 |
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| Event: QOC: Pohick Bay
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Tuesday Oct 7 |
| Running 33:25  3.89 mi (8:34 / mi) | |
| ahr:152 max:168 shoes: Nike Air Max 360 II |
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| Stretching 12:00 [0] | |
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Sunday Oct 5 |
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| Event: Hudson Highlander
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Wednesday Oct 1 |
| Running 43:17  4.9 mi (8:49 / mi) | |
| ahr:147 max:178 shoes: Nimbus 8 |
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| Stretching 12:00 [0] | |
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