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Training Log Archive: hkleaf

In the 7 days ending Apr 13, 2008:

activity # timemileskm+m
  Running4 5:38:13 41.77(8:06) 67.23(5:02) 670
  Stretching5 50:00
  Swimming1 44:00 1.25(35:14) 2.01(21:53)
  Speed/Track1 33:48 5.75(5:53) 9.25(3:39)
  Rowing1 8:50 1.24(7:06) 2.0(4:25)
  Total6 7:54:51 50.01 80.48 670
  [1-5]5 7:04:51
averages - weight:56kg

» now

Sunday Apr 13, 2008 #

(rest day)

Feeling pretty tired. So no sprints for me, unfortunately.

Saturday Apr 12, 2008 #

Running long (Road) 2:47:40 [2] 21.9 mi (7:39 / mi) +342m 7:18 / mi
ahr:133 max:164 weight:56.2kg shoes: Nike Air Pegasus+ 2007

45F, mostly cloudy, windy - Pig training group run from Newport Levee. I started earlier to add in ~3.5mi on my own. Decent day to be out, if a bit on the cool side with the wind. Lots of local runners everywhere doing their last long run. My legs were still fatiqued from the Yasso workout, so I was content to keep it nice and easy. Started off with JT and Paul, who jetted off after a couple miles of warm up. Ran mostly with Mark then, until Brian and George caught up to us in the second half. Picked up the pace in the last couple miles for a nice finish. The strong headwind on Eastern wasn't much fun, so I was very glad to be done.

3.41mi 27:19 (8:00/mi) -- 129/142
18.5mi 2:20:21 (7:35/mi) -- 134/164

Stretching warm up/down 10:00 [0]

Didn't have enough time after the run to make it to the OLOU meet. Probably a good thing for my legs.

Friday Apr 11, 2008 #

Rowing (Ergometer) 8:50 [3] 2.0 km (4:25 / km)

I'm withering away... :-/
Avg. 2:12.5, 27-31spm.

Swimming (Indoor) 44:00 [2] 2.01 km (21:53 / km)

Easy swim.
500yd warm up
500yd catch w/ pull buoy
500yd finger tips w/ pull buoy
500yd free, trying to put everything together
4x50yd to finish up.


Stretching warm up/down 10:00 [0]

Thursday Apr 10, 2008 #

Running (Mixed Road/Grass) 43:13 [2] 5.38 mi (8:02 / mi)
weight:55.8kg shoes: Asics Gel-DS Trainer 13

~70F, cloudy - Ran over to Ryle for a solo track workout. Speedwork has been sporadic all through winter and spring, so I just wanted to have one last good session before the taper begins next week. Thought about doing mile repeats, but since legs still seemed tired in yesterday's run, I decided to go with the Yassos.

Brought along some DVOA maps to practice reading at high speed. It wasn't easy, as my brain wasn't always able to process the data. The exercise only lasted through half of the intervals before it got too dark to read the map.

For cool down, I took a different route home in order to avoid running on unlit roads. Little did I know it would be an extra 2.7mi when compared to my warm up route! It was way more than I'd bargain for. Luckily, I got a ride back for the last 2mi of the journey.

Speed/Track intervals (Strides) 5:25 [3] 1.2 km (4:31 / km)
ahr:137 max:166 shoes: Asics Gel-DS Trainer 13

10x100m strides (w/ 20m recovery).

Speed/Track intervals (Y800s) 28:23 [5] *** 5.0 mi (5:41 / mi)
ahr:178 max:203 shoes: Asics Gel-DS Trainer 13

10x 800m (w/ 200m recovery):
2:54.13 -- 161/174 (92.73 -- 172/188)
2:52.72 -- 173/186 (90.62 -- 175/187)
2:52.55 -- 183/203* (90.05 -- 180/188)
2:49.50 -- 186/193 (90.70 -- 179/191)
2:52.13 -- 180/187 (90.87 -- 169/183)
2:50.45 -- 179/186 (90.70 -- 171/185)
2:50.55 -- 179/187 (90.35 -- 170/186)
2:48.73 -- 181/187 (90.24 -- 168/185)
2:46.01 -- 182/190 (90.30 -- 169/185)
2:45.92 -- 179/188 (91.00 -- 166/184)

Pleased with the times. Consistency wasn't the best, but reading the map probably contributed to this. I was quite surprised by the last few reps, in a good way.
*HR had a brief spike above 200bpm at the beginning of 3rd repeat. It's the first time I've ever seen it that high, it actually triggered the alarm on my watch! Since the rest of the data in subsequent laps appear normal/reasonable, I'm going to assume this temporary spike is an anomaly for now.

Running (Track) 15:07 [1] 2.0 km (7:34 / km)
shoes: Asics Gel-DS Trainer 13

Recovery inbetween intervals.

Stretching warm up/down 10:00 [0]

Wednesday Apr 9, 2008 #

Running (Mixed Road/Grass) 1:04:18 [2] 8.55 mi (7:31 / mi) +141m 7:09 / mi
ahr:136 max:159 weight:56.5kg shoes: Brooks Glycerin 4

Low 60s, mostly cloudy - Pig training group run from Crossroads. Pretty tame out-n-back route with an uphill first half and downhill finish. I started up front trying to keep pace with Craig and Ryan, but after 4 miles my legs began to tire. They just didn't want to turn over fast enough, perhaps still feeling the effects from the long weekend. So I dropped back and ran with the next group - Stephen, Thies, et al. - the rest of the way. Nice evening for a run.

Stretching warm up/down 10:00 [0]

Tuesday Apr 8, 2008 #

Running (Mixed Trail/Grass) 47:55 [2] ** 4.7 mi (10:12 / mi) +187m 9:04 / mi
ahr:151 max:188 weight:56.5kg shoes: Asics Gel-Trail Attack 3

Upper 60s, partly cloudy - Easy recovery run around Burnet Woods (with map). I had fun picking out a route that would cover every single trail in the park, plus some of the disc golf areas. Quite a few people out and about due to the nice weather. The trails though were still soft and muddy in many spots. Finished with a dash up Clifton along the W edge of park (~.5mi) and back down to the car.


Totally forgot to stretch as I was in a hurry. Walked over to meet my friends at the Esquire to watch Run Fatboy Run. For the Tuesday bargain price, it was definitely worth a good laugh.

Monday Apr 7, 2008 #

weight:55.8kg (rest day)

Scheduled rest day. I think I felt asleep on the floor while trying to stretch! Pretty much sore everywhere! Legs aren't too bad, but shoulders are worse. I apparently also got a bit sunburned from yesterday. And the lack of appetite and proper nutritions over the weekend is showing itself on the scale.

Stretching warm up/down 10:00 [0]

Hamstrings are real tight. Gluts/hips are sore.

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