Sunday Jun 22 |
 | trail run (easy) 58:45 [2] 10.2 km (5:46 / km) +200m 5:15 / km | |
| slept:8.0 shoes: Asics Gel-Kahana trail |
| easy 1.5 perimeter loop in Forest Park with Kseniya |
Saturday Jun 21 |
| road run warm up/down 30:56  6.4 km (4:50 / km) +85m 4:32 / km | |
| slept:8.0 weight:150lbs shoes: Adidas Supernova Light 6 |
| to Victory Field and back |
| intervals intervals (4x1200/400) 29:46  6.4 km (4:39 / km) | |
| shoes: Adidas Supernova Light 6 |
| 4:44 / 2:34,
4:41 / 2:44,
4:45 / 2:43,
4:45 / 2:50.
Nice day to run intervals - felt hard. 4:45-4:48 was target speed. Back and hip held.
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| stretching warm up/down (back and legs) 10:00 [0] | |
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| calves are a little tight, as expected |
Friday Jun 20 |
| strength workout (2x14 circuit) 41:00 [1] | |
| ahr:112 max:151 slept:8.0 weight:151lbs |
| back, legs, abs, upper body
Heap joint is healing, did not have any pain today |
Wednesday Jun 18 |
| trail run 36:36 [2] 7.4 km (4:57 / km) +140m 4:31 / km | |
| slept:5.5 shoes: Puma - Narabota XC Brown |
| Peimeter loop in Forest Park in 29:30 - more damage was descovered today. Saw one horse rider today. Right hip is complaining. |
| stretching warm up/down (back and legs) 10:00 [0] | |
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Tuesday Jun 17 |
| trail run 53:10 [2] 10.6 km (5:01 / km) +150m 4:41 / km | |
| ahr:142 max:152 slept:8.0 weight:151lbs shoes: Asics Gel-Kahana trail |
| Forest Park had the most amount of wind damage in last 15 years, multiple big and small trees are down, and some areas look like micro tornado went over. Trails are blocked, so I had to improvise with my route.
Ran easy - recovering from Sunday's race effort |
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| C • I guess horses are grounded too? 1 |