Wednesday Mar 31 |
 | machines 30:00 [3] | |
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| stepper, l11. |
Tuesday Mar 30 |
| Road Run 40:13 [3] 5.2 mi (7:43 / mi) | |
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| From Smith in the dark after lifting. |
Monday Mar 29 |
| Trail Run 47:52 [3] 6.0 mi (7:57 / mi) | |
| ahr:145 max:156 |
| From Mill River to Juggler and back. Good energy; hamstring improving. 8:12, 9:30, 7:06 (24:49), 6:31, 9:12, 7:19 (23:02). |
Saturday Mar 27 |
| Orienteering 1:50:00 [3] 7.3 km (15:04 / km) +335m 12:15 / km | |
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| NEOC meet at Rocky Woods, blue course. Took it very slow in the woods because of my hamstring (though it felt a bit looser today). Still managed to make a couple of 3-4 minute mistakes. I'm guessing at the time lost: somehow I erased all my splits. Damn. |
Friday Mar 26 |
| Trail Run 39:02 [2] 4.5 mi (8:39 / mi) | |
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| Mill R. to Eastman Br. Tr. and back on Frost. Easy pace, nursing my sore hamstring. |
Wednesday Mar 24 |
| Trail/Road Run 1:30:23 [3] 11.0 mi (8:12 / mi) | |
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| With Jim from UMass. To Mill River, Frost trail, by Atkins Res., trail to Shutesbury Rd., and back by way of Strong Ave. Moderate pace first half - lots of mud and ice on trail - then picked it up coming back with a hard push up Strong. (I didn't have my monitor, but Jim hit 178.) Hamstring a bit sore during, quite sore after. |
Tuesday Mar 23 |
| machines 42:00 [2] | |
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| bike, 18, crosstrainer, 24. Left hamstring seized up into a knot in the middle of the night: very painful, and still a bit sore. Falling apart. |
Monday Mar 22 |
| Road Run 35:11 [4] 4.9 mi (7:11 / mi) | |
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| UMass loop. Hard effort; good time for my heavy Supernovas. 6:24, 5:29, 11:48, 4:22, 7:06. |
Sunday Mar 21 |
| Orienteering 1:28:37 [2] 6.5 km (13:38 / km) | |
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| After an hour and a half of mapping (updating my udpdate: God, I'm slow at this), I did most of the 2002 Mt Tom course, including those north of the road that were left out due to the snow. Leisurely pace, good contact with the map. |
Saturday Mar 20 |
| machines 22:00 [3] | |
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| Did a spin on bike after a lot of lifting. |
Friday Mar 19 |
| Trail/Road Run 46:43 [3] 5.5 mi (8:30 / mi) | |
| ahr:138 max:149 |
| XC outer loop from home. Couple inches of snow. |
Thursday Mar 18 |
| Road Run 21:18 [2] 2.75 mi (7:45 / mi) | |
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| Early morning jog before tennis. |
Tuesday Mar 16 |
| Road Run 26:00 [4] 3.25 mi (7:59 / mi) | |
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| Included 4 hard intervals along strip of grass bordering the water, about 400 m. each. Two of them racing Adam: won one, lost one. |
| Kayak 50:00 [1] | |
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| Hard work, but not very aerobic. |
Monday Mar 15 |
| Road Run 31:00 [2] 3.75 mi (8:15 / mi) | |
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| Wandering around Duck Key on our Florida vacation. Body wasn't ready for mid-80s and humid. With swimming and tennis every day, I'll go easy on the running. |
Saturday Mar 13 |
| Orienteering 1:07:00 [2] 5 km (13:24 / km) | |
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| Did some points from last November's course, leisurely. |
Friday Mar 12 |
| Trail/Road Run 51:15 [3] 6.4 mi (8:01 / mi) | |
| ahr:143 max:153 |
| From UMass, Puffers loop. Bit of a grind: didn't feel very fluid or comfortable. 8:03 7:55 19:10 8:24 7:42 |
Thursday Mar 11 |
| Road Run 40:20 [2] 4.8 mi (8:23 / mi) | |
| ahr:135 max:148 |
| UMass loop with Xcountry cutoff. Wiped out from last two days. |
Wednesday Mar 10 |
| Road Run 51:55 [4] 7.2 mi (7:12 / mi) | |
| ahr:148 max:158 |
| UMass loop with Jim P. Hard effort trying to stay with Jim, who seems to be in better shape (especially going uphill). Fastest I've run this loop in a long time. 6:41, 5:24, 11:38, 7:00, 6:24, 7:50, 6:57. |
Tuesday Mar 9 |
| Track 9:05 [5] 1.5 mi (6:03 / mi) | |
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| Three 800's at indoor track, with 5 minute jog-walk between. First 400's in 90 seconds felt easy; but got hard by the last lap. 3:02 (148, 156); 3:01 (151, 159); 3:02 (153, 160) |
| Track 26:00 [2] 3.0 mi (8:39 / mi) | |
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| Before, after, between. |
Sunday Mar 7 |
| Trail Run 1:46:04 [3] 8.0 mi (13:15 / mi) | |
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| SMAC run from Stiffler's, with Peter in the Sawmill Hills. Mix of snow, ice, mud, and mountain laurel. Hard to keep up with Peter when we head into the laurel or run on ice; good training for me. |
Saturday Mar 6 |
| Road Run 20:34 [5] 3.1 mi (6:37 / mi) | |
| ahr:154 max:160 |
| WAMDA 5k road race at Look Park (Two loops around park, plus parking lot out and backs). 35 seconds faster than last week at Forest Park, but who knows if course lengths are accurate. 13th. A good effort for now: heavy breathing. Splits (AHR): 6:25 (148), 6:43 (156), 7:26 (157). |
| Road Run 15:00 [2] 1.75 mi (8:34 / mi) | |
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| Before and after. |
Thursday Mar 4 |
| Road Run 33:25 [2] 4.1 mi (8:09 / mi) | |
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| UMass, easy. Felt OK after loosening up, but need a day off. |
Wednesday Mar 3 |
| Road Run 1:17:05 [3] 10.2 mi (7:33 / mi) | |
| ahr:144 max:156 |
| Did my Atkins Resevoir loop from UMass with Jim Plaza. (Includes miles 1.5-7 of the Jones 10 miler). Felt really good, except for front of hip; best training run in a long while. |
Tuesday Mar 2 |
| Track 28:00 [3] 3.5 mi (7:59 / mi) | |
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| Was going to take a day off from running, but after lifting at the Smith gym I checked out the new Smith indoor track and got sucked in. Sweet! Much more cushioned than the old track. Did four 400's faster than expected: felt surprisingly easy. Partly due to the very slow 400's I walk-jogged in between; but also the strengthening work on my hamstrings over the winter seems to have paid off. Splits (MHR): 87 (151), 88 (156), 85 (157), 86 (158). |
Monday Mar 1 |
| Road Run 47:34 [3] 5.9 mi (8:04 / mi) | |
| ahr:142 max:153 |
| Sand Hill loop. A major struggle. |