Training Log Archive: TomNIn the 7 days ending Mar 18, 2019:
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Monday Mar 18, 2019 #
1 PM
Speed work intervals 54:23 [4] 6.26 mi (8:41 / mi) +6m 8:40 / mi
shoes: Adrenaline 18
At Sligo track. Ladder at R pace: 3x(200+200 jog), 2x(400+400 jog), 1x(800+800 jog), 2x(400+400 jog), 3x(200 +200 jog). Times were 45-46 for 200s, 1:36-1:37 for 400s, and 2:233:23 for the 800. All right on target. The sun came out just as I left.
Saturday Mar 16, 2019 #
11 AM
Trail Running 56:24 [3] 5.42 mi (10:24 / mi) +170m 9:29 / mi
shoes: Adrenaline 18
(Mostly) trail run at Prince William National Forest Park. I was a line cook for the training camp this weekend, under Chef Florence's direction. I didn't think I could get my head into a training course, but I was looking forward to a trail run. The segment along the scenic drive was longer than I expected, and Mawavi Road down to the bridge was newly graveled and not very good running. But the South Valley Trail along the river was good and the High Meadows Trail was especially nice, with some big hills.
Friday Mar 15, 2019 #
Road running 40:00 [3] 4.3 mi (9:18 / mi)
shoes: Adrenaline 18
Morning run, but for some reason my watch was on the treadmill setting. Signs of spring are suddenly out: daffodils and forsythia are in bloom, cherries have a pink nimbus, maples have red leaf clusters.
Thursday Mar 14, 2019 #
11 AM
Speed work tempo 41:08 5.22 mi (7:53 / mi) +7m 7:51 / mi
ahr:151 max:182 shoes: Adrenaline 18
Q2 this week was 20 min at T pace. I like to do these on the track because the whole point is to keep the same pace throughout. Target was 1:51-1:53 per lap. I don't have every lap time, but I think it was right on. I went 12.5 laps to make it an even 5k, 23:21.
Wednesday Mar 13, 2019 #
12 PM
Road running 40:46 4.37 mi (9:20 / mi) +101m 8:42 / mi
ahr:140 max:172 shoes: Adrenaline 18
Easy run on a fine day.
Tuesday Mar 12, 2019 #
11 AM
Road running 1:13:26 7.9 mi (9:18 / mi) +101m 8:56 / mi
ahr:125 max:171 shoes: Adrenaline 18
Long run, Rock Creek bike path from Ken-Gar to Stoneybrook.