Sunday Jun 15 |
 | road run warm up/down 34:30 [2]6.5 km (5:18 / km) +50m 5:07 / km | |
| ahr:134 max:155 slept:4.5 shoes: Adidas Supernova Light 6 |
| before and after road race and over GWB to Fort Lee |
| road run race 31:35 [5]5.0 mi (6:18 / mi) +55m 3:48 / km vdot: 52.4 | |
| ahr:168 max:178 shoes: Adidas Supernova Light 6 |
| 5 miles in Central Park -
6:11, 6:03, 6:31, 6:26, 6:24 - felt good, finished within goal time - out of 32:00, 31:15 - the next goal |
| Orienteering 1:20:00  ***** 7 km (11:26 / km) +320m 9:18 / km | |
| spiked:16/16c shoes: Puma - Narabota XC Green |
| hanging and picking up controls from training in Harriman - was very tired piking up contols |
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| C • Long day! 9 |
Saturday Jun 14 |
| trail run warm up/down 26:10 [2]5.2 km (5:02 / km) +65m 4:44 / km | |
| ahr:145 max:155 slept:9.5 weight:151lbs shoes: Asics Gel-Kahana trail |
| Warm ~ 87F & a little humid - to FP + loop + back |
| repetitions (16x20sec/30sec) 12:50 [3]2.9 km (4:26 / km) +55m 4:03 / km | |
| ahr:157 max:164 shoes: Asics Gel-Kahana trail |
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| road run (commute) 21:30 [3]4.5 km (4:47 / km) +20m 4:40 / km | |
| shoes: Nike Air Pegasus 2006 |
| to my uncles place |
Thursday Jun 12 |
| road run (commute) 35:43 [3]7.9 km (4:31 / km) +35m 4:25 / km | |
| slept:10.0 weight:150lbs shoes: Nike Air Pegasus 2006 |
| nice and warm, no humidity ~83F, legs feel fresh. |
| stretching warm up/down (legs and back) 10:00 [0] | |
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Wednesday Jun 11 |
| trail run warm up/down 27:59 [2]5.5 km (5:05 / km) +60m 4:49 / km | |
| slept:6.5 weight:149lbs shoes: Asics DS Trainer IX |
| to Victory Field and back |
| intervals intervals (8x400/200) 23:26  4.9 km (4:47 / km) | |
| shoes: Asics DS Trainer IX |
| hard running - used edge of artificial grass for running - softer ground:
1:24, 1:22, 1:24, 1:26, 1:25, 1:32, 1:28, 1:27. I think 87 sec is about right for me for this workout at this time, although 82 did not feel too hard at the moment. |
Monday Jun 9 |
| trail run 47:17 [3]9.8 km (4:49 / km) +150m 4:29 / km | |
| ahr:152 max:163 slept:8.0 shoes: Adidas Supernova Light 6 |
| 4 loops in Forest Park during heat wave - 90F + humid, not too bad in the begining, but felt the heat after ~ 30 min: 8:22 (150), 8:19 (153), 8:23 (155), 8:35 (156) |