Sunday Feb 3 |
 | Note | |
| |
| NYRR Gridiron Classic, Central Park |
| road run 38:50 [2] 7.8 km (4:59 / km) +35m 4:52 / km | |
| ahr:140 max:150 slept:7.5 shoes: Asics Gel-Kayano-XII-2006 |
| To Victory Field with Z-man + some loops on grass + back |
| repetitions (9x100/100) 8:45 [3] 1.8 km (4:52 / km) | |
| ahr:150 max:156 shoes: Asics Gel-Kayano-XII-2006 |
| 20-22 sec / 34-37 sec, knee somewhat liked the speed, but did not like the jogs in between |
| strength workout (+ stretching) 12:00 [1] | |
| ahr:92 max:140 |
| @ Victory Field "gym" |
Saturday Feb 2 |
| trail run 48:00  10.5 km (4:34 / km) +150m 4:16 / km | |
| ahr:152 max:165 slept:6.5 shoes: Adidas Supernova Light 6 |
| 4 loops in Forest Park - felt easy for the speed, but knee was complaining after the run: 8:18 (150), 8:10 (153), 8:03 (154) 7:47 (158) |
| strength workout warm up/down (7x1 cicuit) 15:00 [1] | |
| |
| abs, legs, back and upper body + stretching |
Thursday Jan 31 |
| strength workout (circuit 10x2 +) 40:00 [1] | |
| ahr:104 max:141 slept:8.5 |
| abs, knee, ankle, back + upper body x 2 times
Knee is better today. |
| stretching warm up/down (back and legs) 15:00 [0] | |
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Wednesday Jan 30 |
| trail run (easy) 39:50 [2] 7.7 km (5:10 / km) +145m 4:44 / km | |
| ahr:144 max:157 slept:8.5 shoes: Asics Gel-Kahana trail |
| 2 long horse loops in Forest Park - right knee was fine during the run, minimum discomfort. |
| strength workout warm up/down 15:00 [1] | |
| ahr:105 max:136 |
| knee+ankle+abs+back+upper body - added some jumps to my routine from this article: http://www.bodybuilding.com/fun/peak43.htm |
| stretching warm up/down (legs and back) 10:00 [0] | |
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Tuesday Jan 29 |
| strength workout (2x8 circuit) 32:00 [1] | |
| ahr:104 max:141 slept:8.0 |
| Added new (to me) knee and ankle strength routine |