Sunday Feb 25 |
 | skiing long 1:44:30 [3] 24 km (4:21 / km) +300m 4:06 / km | |
| ahr:146 max:164 slept:8.5 |
| Skiing at Fahnestock - mostly lake and flat part, one loop into Bushy Ridge part. Fast conditions. Declan is an enimal, he left me in the dust early, and was skiing long after I was done. |
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| C • man I wish i could have come. ... 5 |
Saturday Feb 24 |
| road run warm up/down 21:00 [2] 3.2 km (6:34 / km) +20m 6:22 / km | |
| ahr:132 max:145 slept:4.5 shoes: Asics DS Trainer X |
| Before and after road race, yet another chilly morning before the race ~ 20F and windy. |
| road run race 25:46 [5] 4.0 mi (6:26 / mi) +35m 3:54 / km vdot: 50.5 | |
| ahr:166 max:172 shoes: Asics DS Trainer X |
| Al Gordon Snowflake 4 miles - the man is 105 y.o. today. Felt fine after getting out of start traffic:
6:30 - 162 167
6:23 - 166 168
6:32 - 168 171
6:20 - 168 172
Right Achilles tendon is sore, nothing serious; I expected that from hard running on a cold day. Salt therapy will take care of this in two days.
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Friday Feb 23 |
| road run 51:32 [3] 10.4 km (4:57 / km) +50m 4:50 / km | |
| ahr:147 max:165 slept:10.0 weight:158.5lbs shoes: Nike Air Pegasus 2006 |
| to Victory Field and back + 11 loops on new track fighting wind :). Incorporated 1 km @ 4:20. I hit season high with 158.5 lbs today, and had all kind of aches today, while running |
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| C • Cykerki... 3 |
| stretching 10:00 [1] | |
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Wednesday Feb 21 |
| road run 52:09 [3] 10.6 km (4:55 / km) +90m 4:43 / km | |
| ahr:149 max:158 slept:8.0 shoes: Nike Air Pegasus 2006 |
| 4 x Park lane: 11:06 (148), 10:55 (148), 10:55 (149), 11:28 (150) - after strides. Sping like day, snow is almost gone. |
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| C • ride to NC? 4 |
| repetitions intervals (6x100/100) 6:28 [4] 1.2 km (5:23 / km) | |
| ahr:153 max:162 shoes: Nike Air Pegasus 2006 |
| 19.5 - 20.5 sec (@Victory Field) |
| stretching 10:00 [0] | |
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Tuesday Feb 20 |
| road run 51:30 [3] 10.5 km (4:54 / km) +100m 4:41 / km | |
| ahr:153 max:165 slept:8.0 shoes: Nike Air Pegasus 2006 |
| Forest Park Lane x 4 times: 11:00 (151), 10:55 (153), 10:42 (156), 10:28 (158) - warmer day, last two felt like effort 4, but speed was 3 - legs felt tired from skiing. |