Training Archive: hkleafIn the 7 days ending 2008-06-29:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Jun 29 | ||
| Cycling (Road) 1:50:29 [2]25.1 mi (4:23 / mi) +304m 2:38 / km | |
| ahr:126 max:152 slept:6.0 | ||
| 79F, partly cloudy, windy - The bike crits and block party were fun last night, which meant I slept in a bit and missed the start of the triathlon. I wasn't competing in it, but a few of my friends were, so I made my way to the riverfront and cheered them on their run leg. Due to recent rain and high bacterial count in the Ohio, the swim portion was cancelled. That's too bad, as it was the part of the race I was most excited to watch. The weather was otherwise pleasant for the biking and running.
After the race wrapped up and a quick lunch, I went on an easy solo ride along the river. Out to Lunken via Riverside Dr. and partly on the Ohio River Trail, then a loop around the airport trail, and back towards downtown. I also made my way west along the river a little, but didn't make it onto Rte.50. Pleasant temperature, but had some wicked head/cross winds most of the time, which made for some not so easy flat miles. | ||
| Running (Road) 20:15 [2]2.72 mi (7:27 / mi) +30m 4:28 / km | |
| ahr:148 max:163 shoes: Brooks Glycerin 4 | ||
| 79F, partly cloudy, windy - a short recovery run along Friendship Park and Sawyer Point after the bike ride. | ||
| Stretching warm up/down 5:00 [0] | |
Saturday Jun 28 | ||
| Note | |
| Hyde Park Blast | ||
| Running (Road) 16:54 [2]2.05 mi (8:14 / mi) +44m 4:48 / km | |
| ahr:144 max:158 shoes: Asics Gel-DS Trainer 13 | ||
| 70s, overcast, humid - Brief warm up for the race. Also did some butt kicks and strides (not logged). Legs felt somewhat heavy for this, but at least my headache and general tiredness from the last couple days have dissipated. | ||
| Running race (Road) 23:39 [5]4.0 mi (5:54 / mi) +87m 3:26 / km vdot: 55.9 | |
| ahr:186 max:199 shoes: Asics Gel-DS Trainer 13 | ||
| 7th Annual Hyde Park Blast - Cincinnati, Ohio
Course The race. After the not so great warm up, I didn't harbour much expectation. I would be happy to hold a 6:10-6:15 pace and treat time as a tempo workout. Perhaps the warm up did the tricks and got the funk out of me, because I started out at what I felt was an easy effort, and still ran way faster than planned in the first mile. I chatted with Brian N, Kerry Lee, Melanie, and Craig along the way. Then came the 1k long hill up Erie past the Police station just after 2k mark. Since I was feeling ok, I kept up the effort and passed a bunch of people, and even caught up to Andy Jones and Dan Bird, a couple of the Earthdrummers. Once we crested the hill, they quickly passed back. I was starting to tire a little, and just trying to hang with them as best I can until the next hill. When we reached Handasyde at mile 3, I pushed hard up the hill, passing a few more folks. My HR monitor was beeping at me nonstop, meaning my HR was above 195 and maxing out. I didn't dare to look until I was near the top. I peeked once and saw 199! But the end was near and a nice downhill was coming up, so I pushed on. It was nice to finish, and a surprise to see that I had a PR by 14sec over last year's easier course! My stomach felt all knotted up, about a step below the puking level, so the effort was there. More importantly, both ankles held up nicely without setbacks. :) Splits per mile, with HRavg / HRmax: 5:49.84 -- 171/182 6:06.82 -- 188/195 5:56.40 -- 188/194 5:45.88 -- 196/199 I finished 20th overall in the regular race. Combining with the elite's race (separate start, with price money), I would've been tied for 60th overall, and 57th male, again a whopping 5min behind the winner! | ||
| Running warm up/down (Road) 11:14 [2]1.17 mi (9:36 / mi) +24m 5:36 / km | |
| ahr:144 max:157 shoes: Asics Gel Landreth II | ||
| Cool down after the race. This included running out to Paxton and back to the square while watching the elites race. | ||
| Stretching warm up/down 10:00 [0] | |
| Strength (Weights) 10:00 [3] | |
| Core (lower back, abs) and legs (press, calves) | ||
| Swimming (Indoor) 1:00:00 [2]2.83 km (21:12 / km) | |
| After brunch at First Watch with some fellow runners, I went over to UAF for a brief strength session and an easy swim, partly to loosen up the legs and partly to fill in the time before the afternoon bike crits and block party.
It was pretty much a non-stop swim with pull buoy, covering a total of 3100yds. | ||
Friday Jun 27 | ||
| Event: MVOC / ORRRC Adventure Night-O IV | ||
| Note | |
| (rest day) | ||
| Been feeling pretty crappy the last couple days. Generally tired and low in energy. Not sure what's wrong. We'll see how I feel tomorrow. May not be much of a blast. | ||
Wednesday Jun 25 | ||
| Cycling (Stationary) 1:02:00 [2]18.88 mi (3:16 / mi) | |
| Level 8, Manual, 636c. | ||
Tuesday Jun 24 | ||
| Running (Road) 59:05 [2]7.0 mi (8:26 / mi) +140m 4:56 / km | |
| ahr:149 max:173 shoes: Adidas Supernova Cushion 6 | ||
| 85F, sunny - Fall group training run from Crossroads. We did a preview of the HP Blast course at an easy pace. Should be a tough test come Saturday. | ||
| Strength (Free Weights) 10:00 [3] | |
| Ankles and core. | ||
| Stretching warm up/down 10:00 [0] | |
Monday Jun 23 | ||
| Cycling (Road) 21:18 [2]5.17 mi (4:07 / mi) +90m 2:26 / km | |
| ahr:131 max:158 | ||
| To grocery and back. | ||
| Strength (Calisthenics) 15:00 [3] | |
| Planks, sit-ups, and push-ups. | ||
| Stretching warm up/down 5:00 [0] | |