Sunday Jan 13 |
 | road run warm up/down 46:00 [2] 8.8 km (5:14 / km) +60m 5:03 / km | |
| ahr:139 max:165 slept:9.0 shoes: Adidas Supernova Light 6 |
| Ran with Z-man to Victory Field and back + between intervals |
| intervals intervals (cruise) 15:29 [3] 4 km (3:52 / km) | |
| ahr:157 max:165 shoes: Adidas Supernova Light 6 |
| 4x1000/200 alternating lead with Z-man:
3:50 (158) / 1:24
3:54 (156) / 1:21
3:56 (156) / 1:24
3:49 (157) / 1:29
Same workout as last Sunday - felt easier this time. |
| stretching warm up/down (+ strength) 15:00 [0] | |
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Saturday Jan 12 |
| Note | |
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| NYRR Fred Lebow Classic (5M) |
| trail run long 1:17:43 [3] 16 km (4:51 / km) +305m 4:26 / km | |
| slept:7.0 shoes: Asics Gel-Kahana trail |
| 2.5 Perimeter Loops in Forest Park - felt good - nice, cooler day for running : 28:48, 27:36, 13:06 |
Friday Jan 11 |
| trail run 56:42 [3] 11.5 km (4:56 / km) +200m 4:32 / km | |
| ahr:148 max:161 slept:9.0 weight:153lbs shoes: Asics Gel-Kahana trail |
| 3 long horse loops in Forest Park - warm (~51F) and foggy, felt OK:
15:35 (147), 15:21 (149), 14:55 (152) |
| stretching warm up/down (legs and back) 10:00 [0] | |
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Thursday Jan 10 |
| road run (commute) 15:00 [1] 2.5 km (6:00 / km) +5m 5:56 / km | |
| slept:4.5 shoes: Asics Gel-Kayano-XII-2006 |
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Wednesday Jan 9 |
| trail run (easy-T) 57:31  12 km (4:48 / km) +190m 4:26 / km | |
| ahr:151 max:164 slept:7.5 weight:152lbs shoes: Asics DS Trainer IX |
| 5 loops in Forest Park - great day - 65F in the middle of winter - felt better at the end - 8:35 (148), 8:26 (151), 8:10 (155), 7:59 (158), 7:52 (159).
Over all a little tired from shorter sleep times and broken schedule, next week I should be fine. |
| running drills (2x5x70m) 12:00 [2] 1.4 km (8:34 / km) | |
| ahr:144 max:156 shoes: Asics DS Trainer IX |
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Monday Jan 7 |
| road run (commute) 40:13 [2] 7.9 km (5:05 / km) +35m 4:59 / km | |
| ahr:140 max:152 slept:4.5 shoes: Asics Nimbus 9 |
| Spent a night in a hospital babysitting my 94 y.o. grandma, while my mom got some rest at home. Yet, could not resist running to work on a 55F and sunny day. Felt easy, despite little sleep time. |
| stretching warm up/down 15:00 [0] | |
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