Friday Jan 31 |
 | Road Run 34:52 [3] 4.1 mi (8:30 / mi) | |
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| Able to stride a bit better. (26:26, 8:26) |
Thursday Jan 30 |
| machines 24:00 [3] | |
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| bike h9. |
Wednesday Jan 29 |
| Road Run 38:06 [2] 4.1 mi (9:16 / mi) | |
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| UMass loop, slooowwwwww. ahr 143. mhr 151. |
Tuesday Jan 28 |
| Track 15:25 [4] 2.0 mi (7:41 / mi) | |
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| First mile felt a bit better, but started crashing over second mile, and bagged the planned third. 7:37; 7:48. AHR: 156. MHR: 162. (Why so high at this pace??) |
| Track 10:30 [2] 1.25 mi (8:23 / mi) | |
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| .75 before, .5 after. |
Sunday Jan 26 |
| Road Run 44:44 [3] 5.2 mi (8:36 / mi) | |
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| SMAC fun run from my house. Good turn-out. Ran Clement St loop (Earle St.) with Peter. I slowed over the last mile as PG blasted away. Every step hurts. |
| machines 15:00 [2] | |
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| Crosstrainer, while Adam stretched for his track workout. |
Saturday Jan 25 |
| Road Run 27:56 [3] 3.2 mi (8:43 / mi) | |
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| To Childs and back. AHR 145. |
Friday Jan 24 |
| machines 35:00 [3] | |
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| Smith. Crosstrainer, 15 (l8, 65 rpm). Bike, 20 (h9). |
Thursday Jan 23 |
| Track 15:34 [3] 2.0 mi (7:46 / mi) | |
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| Painful and discouraging. |
| Track 10:04 [2] 1.0 mi (10:03 / mi) | |
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| "cooldown" Not much better even at this pace. |
Wednesday Jan 22 |
| swim 25:50 [3] | |
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| 1200 meters. Slow. |
| machines 24:00 [3] | |
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| bike, 12 (l6/5) Stepper, 12 (h12). |
Tuesday Jan 21 |
| Track 14:00 [3] 1.75 mi (7:59 / mi) | |
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| Felt awful and bagged it. |
Monday Jan 20 |
| machines 25:00 [3] | |
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| At Smith gym. Stretched, lifted. bike 20min. (l5). Tried cross trainer for 5 minutes; better workout than stepper. Quads sore from yesterday's hills. |
Sunday Jan 19 |
| Road Run 54:23 [4] 5.9 mi (9:13 / mi) | |
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| In Charlemont. With Peter, Maddy, Dave M. Twice as far as I've run in two months, and lots of climb. Got through it OK; slow on hills. Sore ankle after. |
Saturday Jan 18 |
| Track 7:57 [3] 1.0 mi (7:56 / mi) | |
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| Warm-up. |
| Track 5:42 [5] 0.75 mi (7:35 / mi) | |
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| 6x100x100. Splits (AHR): 22.2 (138), 22.5 (150), 22.5 (152), 21.8 (154), 21.8 (156), 22.0 (156). MHR: 160. |
| Track 5:59 [3] 0.75 mi (7:57 / mi) | |
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| Cooldown. |
Friday Jan 17 |
| swim 15:03 [3] | |
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| 4x 200 with 2 minute rests. Feeling stronger. 7:24;7:47;7:53;7:59. |
| machines 12:00 [3] | |
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| bike, h10 |
Thursday Jan 16 |
| Road Run 23:37 [3] 2.9 mi (8:09 / mi) | |
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| UMass loop, very cold. Again, stride got a bit more fluid by the third mile. But never felt comfortable. AHR: 150, MHR: 159. |
Wednesday Jan 15 |
| swim 25:14 [3] | |
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| 1200 m. (8:04, 8:33; 8:37) |
| machines 18:00 [2] | |
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| stepper, h12. |
Tuesday Jan 14 |
| machines 24:00 [3] | |
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| bike, h9. |
Monday Jan 13 |
| Track 23:15 [4] 3.0 mi (7:45 / mi) | |
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| Tempo run. Able to use my left leg a little better by the end. 7:55, 7:44, 7:36. |
| Track 1:09 [3] 0.2 mi (5:44 / mi) | |
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| Six 55m strides, averaging 11.5s. |
Sunday Jan 12 |
| Road Run 27:09 [3] 3.2 mi (8:28 / mi) | |
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| Childs Park and back. 14:11; 12:58. |
Friday Jan 10 |
| swim 16:40 [3] | |
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| 800 m. (8:11; 8:29) |
| machines 26:00 [3] | |
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| bike, 18 (h9); stepper 8. |
Thursday Jan 9 |
| Track 16:00 [3] 2.0 mi (7:59 / mi) | |
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| Indoor track. Struggled. Tried but failed to find a painfree, natural feeling stride. AHR 147, MHR 153. |
| Track 47 [3] 0.14 mi (5:36 / mi) | |
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| Four 55 m. strides. Surprisingly, felt OK. Splits: 13.1, 11.6, 11.8, 10.9. |
Wednesday Jan 8 |
| swim 16:35 [3] | |
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| 800 m. (8:07; 8:28) A bit stronger. |
| Road Run 25:31 [4] 2.9 mi (8:47 / mi) | |
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| UMass loop. Short stride, snowy sidewalks, and previous swim made running 8:30 pace a hard workout. AHR, 152; MHR 160. |
Tuesday Jan 7 |
| machines 36:00 [3] | |
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| bike, 12 (h9). Stepper, 24 (h12, 345 c!) AHR: 139, MHR: 153. Legs feeling stronger. |
| Note | |
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| Dogwalk PR: 23:40. 1.6 m. (Outer loop of 5k XC course, packed snow.) Do this 4-5 times a week. |
Monday Jan 6 |
| Road Run 29:29 [2] 2.9 mi (10:09 / mi) | |
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| Easy jog from Boyden after dark; some icy or unshovelled sidewalks. AHR: 138, MHR: 151. |
Sunday Jan 5 |
| snowshoe 1:50:00 [1] | |
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| Went to Peter and Gail's for a fun run, but easily swayed to borrow Charlie and Rhonda's extra pair of snowshoes. Power line and back. Felt good, but not too taxing. |
Friday Jan 3 |
| machines 13:00 [2] 1.5 mi (8:39 / mi) | |
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| treadmill. |
Thursday Jan 2 |
| swim 17:15 [3] | |
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| 800 m. Arms tired from shoveling snow. |
| machines 24:00 [3] | |
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| stepper, h12. AHR 124, MHR 146. 333c. |
Wednesday Jan 1 |
| Road Run 21:17 [2] 2.5 mi (8:30 / mi) | |
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| Green St. loop, in rain. Promising. |