Sunday Jan 21 |
 | road run warm up/down 10:00 [2]2 km (5:00 / km) +10m 4:53 / km | |
| ahr:142 max:156 slept:6.5 |
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| road run race 1:35:13 [4]21.1 km (4:31 / km) +155m 4:21 / km vdot: 47.8 | |
| ahr:163 max:172 shoes: Asics DS Trainer X |
| Manhattan Half (2 loops in CP + a mile) - 9 minutes slower then last year, ran out of energy after 75 min, legs are tired, back was hurting after I stopped, but felt better after stretching and changing into warm and dry gear.
Splits:
6:30, 7:00, 6:56, 6:40, 7:00, 7:03,
6:59, 7:24, 7:12, 7:11, 7:33, 8:16,
8:24, 0:59 |
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| C • No more road races! 3 |
Saturday Jan 20 |
| trail run 42:00 [3]8.5 km (4:56 / km) +145m 4:33 / km | |
| ahr:154 max:168 slept:8.0 weight:155lbs shoes: Asics DS-Trainer IIX |
| 2 long horse loops in FP - legs felt better today - back did not bother me much |
| strength workout (+ stretching) 20:00 [1] | |
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Wednesday Jan 17 |
| stretching 20:00 [0] | |
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Tuesday Jan 16 |
| trail run 40:27 [2]7.4 km (5:28 / km) +100m 5:07 / km | |
| ahr:150 max:168 slept:6.5 shoes: Asics Gel-Kayano-XII-2006 |
| one perimeter loop in FP - slow but HR is high |
| strength workout (+ stretching) 20:00 [1] | |
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Monday Jan 15 |
| stretching (+ strength) 20:00 [1] | |
| slept:10.0 weight:155lbs |
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