Sunday Jul 16 |
 | Running 17:46 [2] 1.8 mi (9:52 / mi) +20m 5:56 / km | |
| shoes: Asics Gel Nimbus VII #2 |
| a very easy run up towards harvard and back. my back wasn't really hurting today, but it didn't feel normal again either. |
| Stretching 20:00 [1] | |
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Saturday Jul 15 |
| Stretching 20:00 [1] | |
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| mostly stretching my hip flexors and quads all day. not sure if I made my back worse by running yesterday.
picked up the treadmill this morning. it's a relatively old (8-10yrs?) schwinn model and unfortunately only goes up to 10mph, which is a major drawback. but it seems pretty solid, and the only mention I could find on the internet said it was going for around $1900 in 1997. I could probably still do some indoor interval/tempo workouts by adjusting with some additional incline. anyways, for $0, I couldn't pass it up. |
Friday Jul 14 |
| Stretching 6:00 [1] | |
| slept:5.0 (injured) |
| my back is hurting this morning like it's 2002. probably from leaning over the crib attempting to convince samantha she was sleepy. tight hip flexors, maybe also from wednesday's speedwork. |
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| C • My upper-back/neck went to h**... 2 |
| Running long (trail) 1:10:00 [2] 8.75 mi (7:59 / mi) +200m 4:38 / km | |
| ahr:154 shoes: Asics Gel Nimbus VII |
| trails at wachusett reservoir. nice and soft from the rain, and today's heat made it a bit of a steambath towards the end. back felt ok once I got loosened up. |
| Stretching 8:00 [1] | |
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Thursday Jul 13 |
| Running (grass) 33:50 [2] 4.14 mi (8:10 / mi) +30m 4:58 / km | |
| ahr:152 slept:6.5 shoes: Asics Gel Nimbus VII |
| 5 loops at the high school. |
| Strength (ankles) 10:00 [1] | |
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| my ankle strength routine consists entirely of trying not to fall off the dynadisc stability-trainer. seemed a little easier than last time. |
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| C • fall off the dynadisc? 3 |
| Stretching 8:00 [1] | |
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Wednesday Jul 12 |
| Running warm up/down 26:00 [2] 3.25 mi (7:59 / mi) | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
| at the harvard town track. 2mi warmup, 1.25 cooldown. |
| Running intervals (track) 4:33 [5] 1.6 km (2:51 / km) | |
| shoes: Asics Gel Nimbus VII #2 |
| 4x400m, with long rest. wasn't sure how many I was going to do, but since I'm being cautious, 4 seemed like a good number to start out with. I thought maybe I would run 73s or something, but was surprized to be going ever faster without too much trouble.
400m, endhr, rest-hr (rest)
70.8, 170, 110 (4:28)
70.2, 170, 109 (4:15)
66.2, 168, 113 (4:15)
66.1, 168, 112 (4:57)
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| Stretching 10:00 [1] | |
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| C • speed 2 |
Tuesday Jul 11 |
| Bike (mtb) 42:00 [2] | |
| ahr:135 rhr:49 weight:160lbs |
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| Strength (ankles) 7:00 [1] | |
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Monday Jul 10 |
| Running 37:50 [2] 4.5 mi (8:23 / mi) | |
| ahr:145 shoes: Asics Gel Nimbus VII #2 |
| along wachusset dam in the evening. nice wind kept it feeling cool (76F) and mostly bug-free. cramp again, but mostly ran through it. |
| Stretching 10:00 [1] | |
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