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Training Log Archive: cbruski

In the 7 days ending Sep 9:

activity # timemileskm+m
  Running4 2:54:46 18.16(9:38) 29.22(5:59)
  Cycling1 49:11 12.32(3:59) 19.83(2:29)
  Total5 3:43:57 30.48(7:21) 49.05(4:34)

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Saturday Sep 9 #

4 PM

Running (Feel) 36:43 [3] 6.01 km (6:07 / km)
shoes: Asics Gel-Kayano 22

Very easy run along the SJAMP to duckie point and back.
Felt a bit tired and creaky, but it was good to move and get the blood to flush out my muscles.
Saw Anne T ride by on her bike, and a student who graduated 6 yrs ago stopped when he recognized me, and rode along on his bike with me for about half a km!
Perfect, sunny day :)

Friday Sep 8 #

6 PM

Running intervals 55:58 [4] 10.01 km (5:35 / km)
shoes: Asics Gel-Kayano 22

1.5 km warm-up to SJAMP, then 5 x 1 km @ HM pace w/ 500 m recovery in-between each one (less than 3:00 rec). Interval times: 5:30, 5:25, 5:29, 5:17, 5:07. Followed this up with a 1.5 km warm down, the last km of which was run in 5:35. For some reason I had good energy, so the intervals were a bit speedier than I had anticipated. Nice, cool (~13 degrees), breezy conditions helped, although my hands were really cold by the 8th km! I'm positive that getting 8.5-9.0 hous of sleep each night is the ticket!

Wednesday Sep 6 #

5 PM

Running hills 50:21 [4] 8.0 km (6:18 / km)
shoes: Asics Gel-Kayano 22

4.75 km warm-up to head of S-loop area and back, then 8 x 30 s hills from Hal's house up to the little houseinthewoods along Elmhurst. Each hill sprint was just over 100 m, with jog back down to start. Finished up the rest of the 8 km by running a loop: Henley/Arkel to Connaught, along Severn, to Arkel/Henley again.
Tired after an entire day on my pegs. I have to get used to being on my feet all day on those hard floors. They're harder than the roads, I'm sure of it!
On my last hill-sprint a guy on a bike rode past me and said "That was a good sprint!" LOL, a work-out fan!

Monday Sep 4 #

11 AM

Running (Easy rec run) 31:44 [3] 5.2 km (6:06 / km)
shoes: Asics Gel-Kayano 22

Easy recovery run to S-loop area and back.
Felt tired and blah. Nap this aft!?

Sunday Sep 3 #

10 AM

Cycling (SJAMP) 49:11 [4] 19.83 km (2:29 / km)
shoes: Shimano WR61 clip-ins

Was determined to take advantage of the last Bike Sunday on the SJAMP, so I weathered (haha) the cold, rainy, windy conditions with the five or six other cyclists I encountered between Lincoln Fields and the War Museum. It was fun to have the parkway virtually all to myself, but I did get soaked to the bone! Still, it was an invigorating way to cap off the summer Parkway series and enjoy a good cardio-quad workout. I got cheered on by the Velo-Fix guys at Island Park. Saw quite a few runners out for their Sunday LSD. Glad I did mine yesterday! It would have been a long, wet run today.
But then again, it wasn't freezing rain....yet...

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