Training Log Archive: hkleafIn the 7 days ending Dec 10, 2006:
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Sunday Dec 10, 2006 #
Running (Trail) 59:54 [3] 8.0 mi (7:29 / mi)
shoes: Icebug MR BUGrip
45F, cloudy - Ran the Coralberry Trail at Big Bone in the late afternoon. Finished as the last bit of daylight vanished. I was slightly overdressed thinking it was colder outside. Parts of the trail were still soft and muddy, but overall footing weren't terrible.
Splits: 15:43, 14:56, 14:45, 14:29
Splits: 15:43, 14:56, 14:45, 14:29
Stretching warm up/down 8:35 [1]
Post-run stretch.
Cycling (Stationary) 32:00 [3] 11.52 mi (21.6 mph)
weight:56.2kg
Level 7, Manual.
HR was in the 150s (max 161) probably because of the run beforehand.
HR was in the 150s (max 161) probably because of the run beforehand.
Saturday Dec 9, 2006 #
Event: ICO Robb Hill
Running warm up/down (Road) 20:17 [2] 2.38 mi (8:31 / mi)
shoes: Asics Gel Landreth II
Warm up for the 5k - from covention center, across Clay Wade Bailey and back.
Stretching warm up/down 8:00 [1]
Pre-race stretch.
Running race (Road) 18:27 [5] 5.0 km (3:41 / km)
shoes: Asics Gel Landreth II
Jingle Bell Run
19F when I woke up, with wind chills in single digit. May have warmed up to mid 20s by the 10am start. Other than the cold air, it's a nice, calm, sunny day.
I'm using this run as the official kickoff for my winter training. It shall provide a gauge for me. Late winter I will do another race to see if there're any improvements.
As for the run today, I didn't have too high an expectation since I haven't train much in the last couple weeks. I was just glad holding a 6:00 pace wasn't a huge struggle. Having to run the bridge twice may have helped with my placing. I finished just behind the first woman, so I know that I still lack the speed in these shorter distances.
Splits: Half-3.03, 1mi-2.52 (5.56), 2mi-6.08 (12.04), 3mi-5.51 (17.55), Finish-32 (18.27)
Route | Results
19F when I woke up, with wind chills in single digit. May have warmed up to mid 20s by the 10am start. Other than the cold air, it's a nice, calm, sunny day.
I'm using this run as the official kickoff for my winter training. It shall provide a gauge for me. Late winter I will do another race to see if there're any improvements.
As for the run today, I didn't have too high an expectation since I haven't train much in the last couple weeks. I was just glad holding a 6:00 pace wasn't a huge struggle. Having to run the bridge twice may have helped with my placing. I finished just behind the first woman, so I know that I still lack the speed in these shorter distances.
Splits: Half-3.03, 1mi-2.52 (5.56), 2mi-6.08 (12.04), 3mi-5.51 (17.55), Finish-32 (18.27)
Route | Results
Note
The highlight of the day was getting to meet Henry Rono - 4 time world record holder of 10k, 5k, 3k, and 3k steeple chase. He is in town for the Jingle Bell Run and is currently preparing to challenge the M55-59 mile record in 2007.
Cycling (Stationary) 26:30 [2] 8.3 mi (18.8 mph)
weight:56.8kg
Level 7, Manual. on the recumbent.
Friday Dec 8, 2006 #
Cycling (Stationary) 35:00 [3] 12.63 mi (21.7 mph)
weight:55.8kg
Level 7, Manual.
Finally fought off inertia and got in some exercise. I didn't want to be running around in that frigid air anyway. So my training break is over and just in time to start the prep work for Boston, among other things.
Finally fought off inertia and got in some exercise. I didn't want to be running around in that frigid air anyway. So my training break is over and just in time to start the prep work for Boston, among other things.