Sunday Feb 10 |
 | Road Run 1:26:02 [3] 10.5 mi (8:10 / mi) | |
| ahr:135 |
| Loop out Burts Pit and Florence Rd, entering Look Park from the back side along the river, and back on Rt. 9. Legs a bit tired, but not bad.
45:03 at the bridge. |
Saturday Feb 9 |
| Road Run race 20:29 [5] 3.16 mi (6:29 / mi) vdot: 49.5 | |
| weight:147lbs |
| Forest Park 5k. Temp in the low 30's and clear roads made for fine conditions. I went out hard to see if the training I've been doing would have any effect, and I was happy with the result: 21 seconds faster than 4 weeks ago. Legs felt good, but I was breathing hard. Rich Clark caught me on the final hill. 6:25, 6:39, 6:20, 1:05. |
| Road Run 13:30 [3] 1.6 mi (8:26 / mi) | |
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| Warm-up. |
| Road Run 13:28 [2] 1.4 mi (9:37 / mi) | |
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| Easy cool-down, the first mile with George and Lyn. |
| squash 1:00:00 [3] | |
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| With Adam, seven games. Lots of fun. |
Friday Feb 8 |
| Trail/Road Run 1:00:00 [2] 6.0 mi (10:00 / mi) | |
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| Outer loop from home, early AM, but with a stop at the Smith gym for some S&S. Very slow jog. Trails icy and uneven, and I'm thinking of doing the FP5k tomorrow. |
Wednesday Feb 6 |
| Road Run 58:10 [3] 7.3 mi (7:57 / mi) | |
| weight:147lbs |
| The Mt Warner loop (counterclockwise), so as to do a route I haven't done in a while. The run is mostly flat with one decent hill (.5 mi.), climbing up from Rt 47 on Mt Warner Road. Moderate pace, uneventful. |
Tuesday Feb 5 |
| Track (intervals) 15:35  2.5 mi (6:13 / mi) | |
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| Indoor track, 9:00 AM. 5x800x400 (rests were walk 100 m., slow jog 300 m.). Pace was manageable, but not easy. Track was empty except for one young guy mostly standing around but doing one 300 m. interval about every ten minutes. 3:09.7 (137, 146), 3:08.4 (142, 150), 3:07.8 (145, 150), 3:06.5 (146, 153), 3:03.1 (147, 153). Not sure what's with the low MHR's since I was breathing hard and felt pretty all out by the end. I wouldn't be surprised if my maximal HR is now under 160: really limiting. |
| Track 7:47 [3] 1.0 mi (7:46 / mi) | |
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| Warm-up mile. |
| Track 19:00 [2] 2.0 mi (9:29 / mi) | |
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| Junk before, between, and after. |
Monday Feb 4 |
| machines 30:00 [3] | |
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| Elliptical, after lifting. |