Sunday Jan 6 |
 | road run warm up/down 42:45 [2] 7.5 km (5:42 / km) +65m 5:28 / km | |
| ahr:140 max:166 slept:8.0 weight:152lbs shoes: Adidas Supernova Light 6 |
| Ran with Z-man and Kseniya to Victory Field and back + between intervals |
| intervals intervals (cruise intervals) 15:43 [4] 4 km (3:56 / km) | |
| ahr:158 max:166 shoes: Adidas Supernova Light 6 |
| 4x1000/200 alternating lead with Z-man:
3:58 (159) / 1:24
3:54 (157) / 1:27
3:57 (157) / 1:26
3:54 (158) / 1:28
Felt in control - a little faster than I expected - we ran it on grass
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Friday Jan 4 |
| trail run long 1:09:14 [2] 13.2 km (5:15 / km) +155m 4:57 / km | |
| ahr:143 max:153 slept:8.0 shoes: Asics Gel-Kayano-XII-2006 |
| 2 perimeter loops in Forest Park - easy - felt good. It was nice out, just a little windy - 31F |
| stretching warm up/down (back and legs) 10:00 [0] | |
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Thursday Jan 3 |
| trail run 50:10 [3] 10.3 km (4:52 / km) +125m 4:36 / km | |
| ahr:150 max:160 slept:8.5 shoes: Asics Gel-Kahana trail |
| 4 loops in Forest Park - 8:48 (149), 8:50 (149), 8:36 (150), 8:27 (154) - cold day (19 F and windy), could use extra windbraker on legs. |
| running drills (2x5x70m) 11:10 [3] 1.4 km (7:59 / km) | |
| ahr:145 max:158 shoes: Asics Gel-Kahana trail |
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| stretching warm up/down (legs and back) 15:00 [0] | |
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Wednesday Jan 2 |
| road run (commute) 44:46  9.15 km (4:54 / km) +50m 4:46 / km | |
| ahr:146 max:157 slept:8.0 shoes: Asics Nimbus 9 |
| getting colder - head wind all the way |
Tuesday Jan 1 |
| road run intervals 50:08  9.6 km (5:13 / km) +75m 5:02 / km | |
| ahr:144 max:176 slept:8.5 shoes: Asics DS Trainer IX |
| Ran with Z-man and Kseniya to Victory Field and back plus 2x2000/400: 8:25, 8:03 - felt good. |
Monday Dec 31 |
| trail run (+ strides) 1:10:00 [2] 12 km (5:50 / km) +165m 5:27 / km | |
| ahr:144 max:167 slept:8.5 shoes: Adidas Supernova Light 6 |
| Last run of this year was one of the better ones - Boris, Kat, Z-man and I ran trails and track and pine grow of Forest Park - some srides in the middle - great run - good way to finish training this year. |