Training Log Archive: Ari-oIn the 1 days ending Nov 29, 2017:
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Wednesday Nov 29, 2017 #
6 AM
Run hills 23:06 [4] 1.5 mi (15:24 / mi) +529m 7:21 / mi
Not high expectations about stairs today with my knee still in recovery, but I dreamt about the stadium (the dream was weird) so I figured I'd give it a go.
Started off and the knee felt good, so I ran the big steps up and down. 10 sections in the knee had a few feels, but wasn't really bad, so kept going, HR around 160 so getting in to L4. Hit the middle on definite PR pace, HR in the high 160s to 170, dropped a t-shirt at 17, water bottle at 3, HR 172-174. It was warm—50—but not hot. I realized that I thought my PR was 23:22 but couldn't quite remember. Finished hard on the last section having positive split a bit but still 23:06. Which is a PR.
Tom Stark ran a 17:21. That's 1831m of climb and descent per hour, or 0.5m/s. I won't be seeing that any time soon.
Progression:
6/6/12 32:00
7/25/12 29:32 -2:28
7/31/13 28:32 -1:00
10/30/13 27:00 -1:32
4/30/14 25:35 -1:25
10/29/14 24:19 -1:14
11/30/16 24:10 -0:09
4/27/17 23:22 -0:48
11/29/17 23:06 -0:16
Started off and the knee felt good, so I ran the big steps up and down. 10 sections in the knee had a few feels, but wasn't really bad, so kept going, HR around 160 so getting in to L4. Hit the middle on definite PR pace, HR in the high 160s to 170, dropped a t-shirt at 17, water bottle at 3, HR 172-174. It was warm—50—but not hot. I realized that I thought my PR was 23:22 but couldn't quite remember. Finished hard on the last section having positive split a bit but still 23:06. Which is a PR.
Tom Stark ran a 17:21. That's 1831m of climb and descent per hour, or 0.5m/s. I won't be seeing that any time soon.
Progression:
6/6/12 32:00
7/25/12 29:32 -2:28
7/31/13 28:32 -1:00
10/30/13 27:00 -1:32
4/30/14 25:35 -1:25
10/29/14 24:19 -1:14
11/30/16 24:10 -0:09
4/27/17 23:22 -0:48
11/29/17 23:06 -0:16