Sunday Sep 14 |
 | road run warm up/down (commute) 25:00 [2] 4.9 km (5:06 / km) +20m 5:00 / km | |
| ahr:138 max:150 slept:4.0 shoes: Adidas Supernova Light 6 |
| to start of Queens half in College Point - up at 4:30 in the morning for 7 am start! |
| road run race 1:32:11  21.3 km (4:20 / km) +170m 4:10 / km vdot: 49.6 | |
| ahr:168 max:173 shoes: Adidas Supernova Light 6 |
| warm and humid, felt great for first 6 miles then ran slower, good effort all the way, lucking speed endurance;
108-th out of 3200, 8-th in my age group.
Muscles (quads and calfs) got tight for last 3 miles. |
Friday Sep 12 |
| repetitions intervals (9x200/200) 41:04  8.4 km (4:53 / km) +50m 4:45 / km | |
| ahr:150 max:169 slept:7.5 weight:152lbs shoes: Adidas Boston |
| To Victory Field + 9x200/200 (38-40/1:10-1:18) and back home. Nice. |
| stretching warm up/down 15:00 [0] | |
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Thursday Sep 11 |
| trail run tempo (easy-T) 38:04  8.4 km (4:32 / km) +90m 4:18 / km | |
| ahr:154 max:170 slept:7.5 weight:150lbs shoes: Puma - Narabota XC Green |
| 2 long horse loops in Forest Park - great running weather - Felt 100%:
14:18 (153), 13:23 (161) |
| stretching warm up/down (legs and back) 15:00 [0] | |
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Tuesday Sep 9 |
| trail run tempo 50:30  11 km (4:35 / km) +180m 4:15 / km | |
| ahr:156 max:170 slept:8.5 weight:153lbs shoes: Puma - Narabota XC Brown |
| 4 tempo loops in Forest Park in the rain: 7:56 (156), 7:42 (161), 7:41 (164), 7:39 (166) - nice run |
| stretching warm up/down (back and legs) 10:00 [0] | |
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Monday Sep 8 |
| road run (commute) 37:38  7.9 km (4:46 / km) +65m 4:35 / km | |
| ahr:153 max:169 slept:7.5 shoes: Adidas Boston |
| nice run home in the evening - faster second half |