Saturday May 10 |
 | trail run long 1:14:10 [3] 16 km (4:38 / km) +320m 4:13 / km | |
| ahr:152 max:163 slept:9.0 shoes: Asics Gel-Kahana trail |
| 2.5 perimeter loops in Forest Park - felt better on second loop:
27:38 (149), 26:39 (155), 12:46 (154) |
Friday May 9 |
| strength workout (2x14 circuit+stretching) 37:00 [1] | |
| slept:8.0 |
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Thursday May 8 |
| strength workout (+ stretching) 20:00 [1] | |
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Wednesday May 7 |
| road run intervals (5x1000/200) 54:34  11.6 km (4:42 / km) +60m 4:35 / km | |
| ahr:148 max:170 slept:8.0 weight:150lbs shoes: Adidas Supernova Light 6 |
| to Victory Field + 5x1000/200 + back + some strength and stretching.
It felt good running today:
3:56 159 - 164
3:53 159 - 167
3:56 159 - 168
3:55 160 - 170
3:57 159 - 170 |
| strength workout warm up/down (+ stretching) 10:00 [1] | |
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Monday May 5 |
| trail run (easy) 47:30  10.1 km (4:42 / km) +150m 4:23 / km | |
| ahr:146 max:155 slept:8.0 weight:147lbs shoes: Asics DS Trainer IX |
| Felt tired today; great day for running, could not miss it. |
| stretching (+ strength) 10:00 [1] | |
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