Thursday Jan 30 |
 | Running 1:10:09 [3]9.79 mi (7:09 / mi) | |
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| To Prospect Park, around Sergei's trail loop with him. Tried to run another loop, but felt very tight and ran home.
I think I should have stuck to my original plan of 3 weeks of increasing volume, one week off. This should have been the week off. I'll rest for a few days now... |
Wednesday Jan 29 |
| Running 45:33 [3]6.5 mi (7:00 / mi) | |
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| Running to work in the morning. Snowing. Sore. Still fun. |
Tuesday Jan 28 |
| Running 13:37 [3]1.95 mi (6:58 / mi) | |
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| Running to Prospect Park for cruise intervals. This is supposed to be my easy week, so I took Monday off and briefly considered just doing an easy run today. Decided in favor of intervals after all. |
| Running 22:30 [5]3.54 mi (6:21 / mi) | |
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| Cruise intervals around the Prospect Park loop - 2:30 on, 2:30 off. A good workout. I was definitely feeling it towards the end, but still felt pretty strong, better than during the same workout last week. This may be because it wasn't as windy today, but I will pretend that I am getting faster/stronger anyway. |
| Running 18:21 [2]2.47 mi (7:25 / mi) | |
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| A short cooldown in the park and then back home. Feeling good, but a little sore. Will take it fairly easy tomorrow. |
| Strength 25:00 [2] | |
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| The usual stuff after the run. |
Sunday Jan 26 |
| Orienteering 35:17 [4]5 km (7:03 / km) | |
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| HVO local meet at Tenfaly, NJ. Ran the green course (highest offered) with Sergei. Was pretty fun and I felt really good. We did make a couple of mistakes along the way, losing ~3:30. For the first meet of the year, not so bad. Joe B. almost got us, though! |
| Running 45:02 [2]5.63 mi (7:59 / mi) | |
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| Easy trail running with some terrain shortcuts at Tenafly after the local meet. Legs were getting sore, and I was running out of energy.
I am definitely feeling all the running I've done this past week! |
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Green - Splits |
Saturday Jan 25 |
| Running 1:28:26 [3]12.8 mi (6:55 / mi) | |
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| Two loops around Central Park and a bit more with Dmitriy. A very pleasant run, nice day.
First loop - 41:25, second - 42:48. |
Friday Jan 24 |
| Running 44:59 [3]6.5 mi (6:55 / mi) | |
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| Running to work in the morning. Temperature: 8F, windchill: -14F. Cold and windy, felt like i was not moving at all while chugging across the Brooklyn bridge.
Brrrrrr. |
Thursday Jan 23 |
| Running 44:57 [3]6.5 mi (6:55 / mi) | |
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| First attempt to run home from work. Cold. Will run a little further next time. |
Tuesday Jan 21 |
| Running 1:17:01 [3]10.99 mi (7:00 / mi) | |
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| A longish run: to Prospect Park (14:04), 2 loops around the park (23:59, 24:54), and back home (14:03).
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| Strength 20:00 [2] | |
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| The usual sit-ups, pull-ups, dips, and so on after the run. |
Monday Jan 20 |
| Running 13:20 [3]2.0 mi (6:40 / mi) | |
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| To Prospect Park for an interval workout.
Tried to convince someone to go skiing with me today, but failed miserably. Oh well, I can definitely benefit from a day at home.
Running with very strong wind at my back. |
| Running 22:09 [5]3.54 mi (6:14 / mi) | |
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| Intervals at Prospect Park: running the whole loop around, 2:30 hard followed by 2:30 easy. Ended up doing 5 intervals. The first one ended maybe 60m past the end of the loop. Felt better than I expected after yesterday's tough run with Dmitriy, but was still a little weak on hills. |
| Running 15:41 [2]2.1 mi (7:27 / mi) | |
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| Cooling down and running back home into strong wind. |
Sunday Jan 19 |
| Running 1:02:54 [4]7.62 mi (8:15 / mi) +450m 4:20 / km | |
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| Running at Silvermine in about 6 inches of snow with Dmitriy. He was fast!! Hard to keep up, but a great workout. I am exhausted... After finishing the loop, ran up the ski slope one more time. |
Saturday Jan 18 |
| Biking 20:00 [2] | |
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| Biked to and from Prospect Park. COLD!!!! |
| Running 23:37 [3]3.5 mi (6:45 / mi) | |
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| A loop around the park. Was going to do two, but I was feeling really weak and empty right from the start. When i got home, i realized that this is probably because i skipped dinner yesterday and breakfast today. Won't happen again.
Hopefull, i'll manage to get in nice hard workouts the next two days. |
Thursday Jan 16 |
| Running 56:28 [3]7.5 mi (7:32 / mi) | |
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| A run to Prospect Park, one loop around, and back with Karen, in town for a couple of days from Boston. So much more fun and easier than running alone!!
15:11 - to the park
26:40 - one loop
14:37 - back home
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| Strength 20:00 [2] | |
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| Sit-ups, pull-ups and such after the run. |
Tuesday Jan 14 |
| Running 16:03 [3]2.25 mi (7:08 / mi) | |
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| Running to Prospect Park for some intervals. |
| Running 6:50 [5]1.15 mi (5:57 / mi) | |
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| The little hill loop in Prospect Park. What a difference a lack of snow makes! Much faster this week. Was feeling it by the 4th interval.
1:20
1:24
1:22
1:22
1:22 |
| Running 30:46 [3]4.1 mi (7:30 / mi) | |
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| Running between intervals and back home from the Park. |
Monday Jan 13 |
| Running 34:16 [3]4.75 mi (7:12 / mi) | |
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| The cemetary run in the evening |
Sunday Jan 12 |
| Skiing 2:15:00 [2] | |
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| A wonderful day of skiing at Fahnestock State Park in NY with Greg and Sergei. My first time on snow this winter was great, and i felt really strong. My technique was pretty decent too, though I can surely improve. Greg and Sergei ran a 5-mile road race in the morning, but I was too wimpy to do that. Anyway, an awesome day in the snow today. Winter can be fun! |
Saturday Jan 11 |
| Biking 20:31 [2] | |
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| Biking to Dmitriy's place to meet him to go to South Mountain. |
| Running 9:03 [2]1.06 mi (8:31 / mi) | |
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| Warm-up at South Mountain, on trails. |
| Running 21:51 [4]2.5 mi (8:44 / mi) +300m 3:57 / km | |
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| Hill intervals with Dmitriy on trails. Ground was hard, rocky, and occasionally slippery, but I felt quite good the whole way.
709
723
719 |
| Running 29:39 [2]3.71 mi (7:59 / mi) | |
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| Running back downhill after the intervals and then running for a while as a cooldown. |
Thursday Jan 9 |
| Running 50:39 [3]7.4 mi (6:50 / mi) | |
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| A great day for running in the middle of winter! Over 50 degrees, and i managed to get the run in during daylight. The best i've felt all week. Read a map from November's US Champs on the way, trying to see where it all went wrong. |
| Strength 20:00 [2] | |
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| Sit-ups. pull-ups, dips, hamstring and ankle exercises after the run. |
Tuesday Jan 7 |
| Running 15:44 [3]2.25 mi (7:00 / mi) | |
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| TO Prospect Park for some intervals. |
| Running 5:47 [5]0.92 mi (6:16 / mi) | |
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| The hill loop at Prospect Park. Much harder in the snow, felt weaker and heavier than normal. I have a long way to go, but this is a good start.
1:24
1:28
1:27
1:28 |
| Running 28:15 [2]3.77 mi (7:29 / mi) | |
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| Jogging between the intervals and then back home. |
Monday Jan 6 |
| Running 33:38 [3]4.75 mi (7:04 / mi) | |
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| Cemetary run in the evening. Feeling better than yesterday. |
Sunday Jan 5 |
| Running 43:31 [3]6.09 mi (7:08 / mi) | |
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| Back in the country and feeling relatively healthy, though very out of shape. Finally have some sort of plan for the rest of the winter. |
| Biking 35:29 [2] | |
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| To and from Luke's apartment for brunch. |