Sunday Mar 16 |
 | trail run (easy) 56:10 [2] 10.6 km (5:18 / km) +200m 4:51 / km | |
| ahr:138 max:156 slept:7.0 shoes: Asics Gel-Kahana trail |
| Very Easy run with Z-man in Forest Park - 1.5 Perimeter Loop |
Thursday Mar 13 |
| trail run warm up/down (and road) 31:29 [2] 6.4 km (4:55 / km) +80m 4:38 / km | |
| ahr:142 max:158 slept:8.0 weight:150lbs shoes: Adidas Supernova Light 6 |
| To Victory Field and back |
| repetitions (14x100/100) 13:00 [4] 2.8 km (4:39 / km) | |
| ahr:154 max:161 shoes: Adidas Supernova Light 6 |
| 18.2-20.2 sec - right hip joint did not like the speed, have to watch it. |
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| C • What is this thing ?! 4 |
| stretching warm up/down (back and legs) 15:00 [0] | |
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Wednesday Mar 12 |
| trail run tempo (easy-T) 49:42  11 km (4:31 / km) +160m 4:13 / km | |
| ahr:155 max:170 slept:8.5 weight:149lbs shoes: Asics DS Trainer IX |
| 4 loops in Forest Park - felt easy, after 2 days of rest:
7:59 - 156 (161),
7:48 - 159 (164),
7:54 - 160 (167), dogs :)
7:25 - 164 (170)
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| stretching warm up/down (+ strength) 15:00 [1] | |
| ahr:105 max:125 |
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Monday Mar 10 |
| road run warm up/down (commute) 26:00 [2] 5 km (5:12 / km) +45m 4:59 / km | |
| slept:7.5 |
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