Sunday Jul 29 |
 | trail run long 3:00:00 [2] 20.2 km (8:55 / km) +710m 7:35 / km | |
| ahr:122 max:156 slept:8.0 shoes: Asics Gel-Kahana trail |
| Turkey Hill- Bailytowm-Silvermine-Bailytown loop with Valeriy on a muggy day, not too hot thou. |
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| C • low ahr 6 |
Saturday Jul 28 |
| trail run warm up/down 38:35 [3] 8 km (4:49 / km) +60m 4:39 / km | |
| ahr:148 max:160 slept:8.0 shoes: Adidas Supernova Light 6 |
| to Victory Field and Back + some laps on track - warm ~ 85F and humid, I felt OK with it |
| intervals intervals (4x1000/200) 21:00  4.8 km (4:22 / km) | |
| ahr:162 max:171 shoes: Adidas Supernova Light 6 |
| cruise intervals - target was 3:56 - 3:49 (165), 3:53(162), 3:56 (164), 3:56 (166) - first two felt easy, last two felt like work, heat did not help. |
Thursday Jul 26 |
| trail run 40:16 [3] 8.5 km (4:44 / km) +100m 4:28 / km | |
| ahr:151 max:162 slept:10.0 shoes: Adidas Supernova Light 6 |
| 2 long horse loops - 14:47 (150), 14:22 (156) - warm day ~82F, getting humid. |
| cycling (commute) 48:20 [2] 16 km (3:01 / km) +95m 2:56 / km | |
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| to work and back - felt great to bike again |
Wednesday Jul 25 |
| road run (commute) 39:15  7.9 km (4:58 / km) +60m 4:47 / km | |
| ahr:142 max:161 shoes: Nike Air Pegasus 2006 |
| run home |
| stretching warm up/down 10:00 [0] | |
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Tuesday Jul 24 |
| road run warm up/down 37:40  8 km (4:42 / km) +70m 4:31 / km | |
| ahr:148 max:161 slept:6.5 shoes: Adidas Supernova Light 6 |
| To Victory Field and back + some laps @ track |
| repetitions intervals (10x200/200) 20:20  4 km (5:05 / km) | |
| ahr:154 max:168 shoes: Adidas Supernova Light 6 |
| 37.2-38.5 / 1:10-1:28 - felt good, little pain in feet and Achilles during warm up, nothing during intervals or after. |
| stretching warm up/down 10:00 [0] | |
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