Training Log Archive: ejs192In the 7 days ending Feb 19, 2012:
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Saturday Feb 18, 2012 #
Long Run 1:33:42 [3] 9.01 mi (10:24 / mi)
ahr:174 max:184
Awesome long(ish) run in Riverside Park. Ran with Carlos, who is faster than me but has inferior endurance. Our splits:
Split Time Distance Avg Pace
1 10:20.5 1.00 10:21
2 10:18.8 1.00 10:19
3 10:22.5 1.00 10:22
4 10:23.7 1.00 10:24
5 10:18.2 1.00 10:18
6 10:37.3 1.00 10:37
7 10:32.5 1.00 10:33
8 10:43.5 1.00 10:43
9 10:23.7 1.00 10:24
The late splits are slower mostly because we were heading into the wind (which also seemed to pick up a bit); also Carlos was really flagging in the last couple miles. We picked it up toward the end, and I really felt like I could have kept going for at least another mile. Great run! Next up: long run with actual hills.
Split Time Distance Avg Pace
1 10:20.5 1.00 10:21
2 10:18.8 1.00 10:19
3 10:22.5 1.00 10:22
4 10:23.7 1.00 10:24
5 10:18.2 1.00 10:18
6 10:37.3 1.00 10:37
7 10:32.5 1.00 10:33
8 10:43.5 1.00 10:43
9 10:23.7 1.00 10:24
The late splits are slower mostly because we were heading into the wind (which also seemed to pick up a bit); also Carlos was really flagging in the last couple miles. We picked it up toward the end, and I really felt like I could have kept going for at least another mile. Great run! Next up: long run with actual hills.
Yoga 1:00:00 [1]
Wednesday Feb 15, 2012 #
Spin Class 45:00 [4]
exhausted from hard training on Monday/Tuesday
Tuesday Feb 14, 2012 #
Jackrabbit workout 47:32 [3] 4.51 mi (10:32 / mi)
The bulk of this workout was 6x400m repeats uphill (roughly from Columbus Circle past Tavern). The repeats were generally done in 2:15-2:25. There were 400m recoveries between repeats as well as warmup and cool down. The repeats felt tough but I was able to maintain a consistent pace.
Monday Feb 13, 2012 #
Long Run long 1:32:51 [4] 8.11 mi (11:27 / mi)
ahr:163 max:176
Morning run in Riverside Park. It was chilly, but I quickly got used to the cold. I started out moving slowly - I was stiff from the early hour, and still nursing a groin pull. After the first mile I picked it up a bit - I could tell I had a tailwind and wanted to take advantage. I started to feel pretty good nearing the halfway point, but as soon as I turned around the headwind blasted me. I don't know if the wind got stronger (it certainly got louder - I could no longer hear my music) but I struggled to make any headway at all. Moreover, I think I lost about 0.2 mile due to satellite issues because I didn't turn around until after the 4 mile point but I had to run past where I started to get to 8 miles. So, the splits are not great - the first mile was 11:17 and then I had 3 miles near or below 11; when I turned around I had a mile at 11:22 and then they just went up and up, with the last two miles being slower than 12 minutes. By the end, I wasn't even really pushing to go at a decent pace - it was so windy, and I was so cold. But hopefully this run has made me stronger and there will be a better long run next week.