Sunday Aug 17 |
 | trail run warm up/down 14:00 [2] 2 km (7:00 / km) +60m 6:05 / km | |
| ahr:133 max:152 slept:6.0 shoes: Puma - Narabota XC Brown |
| With Gaga @ PEEC |
| Orienteering hills (Blue) 1:37:16  **** 12 km (8:06 / km) +540m 6:37 / km | |
| spiked:17/22c shoes: Puma - Narabota XC Brown |
| Blue @ Spackman Creek - Clean start up to # 5 - lost 1 min in rout and execution to 5, went to 7 (+ 2:40), lost 1 min on 9, 3 min on 14, and 3 min on 20 - too low. Great training - course was of a championship standard - physical and technical. I did not push today much. Z-man - 1:22:56.
J-man managed to escape me at the meet, and therefore avoided a dose of soft tissue brain massage.
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BLUE - Splits |
Saturday Aug 16 |
| road run warm up/down 33:30 [2] 5.8 km (5:47 / km) +30m 5:38 / km | |
| ahr:132 max:150 slept:5.0 shoes: Adidas Supernova Light 6 |
| Before and after road race |
| road run race 31:05  5.0 mi (6:13 / mi) +45m 3:45 / km vdot: 55.5 | |
| ahr:166 max:171 shoes: Adidas Supernova Light 6 |
| NYRRC Club Championship 5 miles - most competitive race in NYRRC regular season - most the fast guns were present - ran yet one more PB , beat my goal of 31:15 - now 30:30 in view, and some day may be out of 30 min. Conditions were good, ~ 68F, high himidity but at this temp. was not a big problem:
6:08 - 160 - 168,
5:58 - 167 - 170,
6:12 - 168 - 171,
6:36 - 166 - 168, this is my weak spot on a course - mostly climb need to work mentally on this.
6:09 - 166 - 171
Finished 258 out of 756, 22 in my age category |
Friday Aug 15 |
| road run warm up/down 29:12  5.9 km (4:57 / km) +45m 4:46 / km | |
| ahr:149 max:162 slept:8.0 weight:150lbs shoes: Adidas Boston |
| To Victory Field + 1 km in 4:20 + back after repetitions |
| repetitions intervals (12x100/100) 12:20  2.4 km (5:08 / km) | |
| ahr:146 max:160 shoes: Adidas Boston |
| 18.7-20.2 / 37-42 - not a great day for running - felt beat up - must be high humidity? |
| stretching warm up/down (legs, back) 10:00 [0] | |
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Wednesday Aug 13 |
| trail run intervals (10x2 min/1 min) 46:00  9.8 km (4:42 / km) +150m 4:22 / km | |
| ahr:152 max:168 slept:8.0 shoes: Adidas Supernova Light 6 |
| 4 loops in Forest Park while running 10x2/1 intervals: 8:00 (151), 8:04 (155), 8:09 (158), 7:50 (159) - nice day, hard work |
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| C • Be ready :) 9 |
| stretching warm up/down 15:00 [0] | |
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Tuesday Aug 12 |
| road run (easy-T) 36:23  8 km (4:33 / km) +65m 4:22 / km | |
| ahr:153 max:162 slept:6.0 shoes: Adidas Boston |
| To Victory Field + 2 km + back. Gorgeous day for running - Wyoming kind of weather - cool and dry! |
| stretching warm up/down 10:00 [0] | |
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