Sunday Mar 2 |
 | trail run intervals 48:24  10.2 km (4:45 / km) +160m 4:24 / km | |
| slept:8.5 weight:150lbs shoes: Adidas Supernova Light 6 |
| 4 loops in Forest Park - last 3 loops - fartlek - hard running uphill - 30-70 sec, normal pace flat and downhill: 8:52, 8:06, 7:56, 8:02. Right knee felt OK, despite the little swelling. |
Saturday Mar 1 |
| skiing long (skating) 1:43:30 [2] 21 km (4:56 / km) +230m 4:40 / km | |
| ahr:132 max:155 slept:7.5 shoes: Alpina Boot - Fisher RCS skati |
| skiing with Declan at Fahenstock SP, new snow, warm, soft tracks - spring conditions - banged my right knee on ice, not too bad |
| skiing 43:30 [2] 9 km (4:50 / km) +60m 4:41 / km | |
| ahr:138 max:157 shoes: Alpina Boot - Fisher RCS skati |
| part 2 - after lunch - arms were tired - legs fine - just lake and flats. |
Wednesday Feb 27 |
| strength workout (2x11 circuit) 45:00 [1] | |
| slept:8.5 |
| upper body, abs, back and legs |
Tuesday Feb 26 |
| road run (easy-MP) 49:55 [3] 10.5 km (4:45 / km) +120m 4:30 / km | |
| ahr:150 max:160 slept:7.5 weight:150lbs shoes: Asics Gel-Kahana trail |
| Forest Park trails are covered with snow and ice, so I ran on Park Lane Drive x 4 times: 10:37 (145), 10:22 (149), 10:17 (150), 10:06 (154). Knee is fine, but not 100%, no pain, just some funny feeling. |
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| C • I apologize in advance... 2 |
| strength workout (1x6 circuit + jumps) 24:00 [1] | |
| ahr:101 max:141 |
| upper body, abs, back, legs + stretching |