Training Archive: northwoodsbeacon

RUN (snowy roads) 2:02:13 [3] 24 km (5:06 / km)
shoes: Brooks Adrenaline, black

XC SKATE 1:23:42 [3] 20 km (4:11 / km)

Lester Park

C • January 24, 2010 7

XC CLASSIC 1:46:12 [3] 23 km (4:37 / km)

Piedmont, I really don't have any idea how far I went. I skied 6 loops on the not too crazy hilly portion. And I usually average about 5 minutes per km, but I felt like I was going faster than that today.

C • Wynn Davis 4

RUN warm up/down (indoor track) 53:50 [3] 10.25 km (5:15 / km)
shoes: adidas adizero Tempo

UWS Indoor Track, before,between,after
w/ Tom-O, Jess Koski and Dan Conway

RUN intervals (indoor track) 9:00 [5] 3 km (3:00 / km)
shoes: adidas supernova light

15 X 200m (200 jog) first one 37.1, last one 34.1, most of the rest averaging 36. Tom averaged a good .5 second faster.

SWIM (3000m) 1:06:00 [3] 3 km (22:00 / km)
weight:81kg

CPF

XC SKATE 1:45:34 [3] 25.25 km (4:11 / km)

Snowflake

C • How... 2

RUN warm up/down (indoor track) 57:00 [3] 11 km (5:11 / km)
shoes: adidas adizero Tempo

Griak Field House warmup and down

RUN race (indoor track) 5:04 [5] 1.0 mi (5:04 / mi) vdot: 58.5
shoes: adidas supernova light

MDRA Meet of Miles (Grand Prix) 5:03.6 (28th overall, 2nd 40+)
1:16, 2:33, 3:50, then a good last 2 laps
Right at the start my sense of self-preservation kicked in as usual and I don't go out too fast, or even fast enough. I always has a lot left, so maybe that's a good thing, I don't know. Overall grade: B+

p.s. Dan Conway's Masters field house record is still up on the big board (4:32) although Steve Plascencia beat it (4:12.98, 1999).

C • Congrats on the 1st race of the year! 2