Training Archive: RLShadowIn the 7 days ending 2007-08-12:
| [csv] | |||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| M | T | W | H | F | S | S | |||||||
Saturday Aug 11 | ||
| Running warm up/down 14:50 [1]1.72 mi (8:38 / mi) | |
| shoes: Saucony Excursion TR2 | ||
| Warmup for race. | ||
| Running race 22:36 [4]3.1 mi (7:16 / mi) vdot: 43.1 | |
| weight:172lbs shoes: Saucony Excursion TR2 | ||
| Heritage Christian Services 5K race in Webster.
Splits: Mile 1: 7:21 Mile 2: 7:24 Mile 3: 7:10 Mile 3 to finish: 0:39 | ||
| C • Details!!! 2 | ||
| Running warm up/down 13:56 [1]1.64 mi (8:30 / mi) | |
| shoes: Saucony Excursion TR2 | ||
| Cool-down after race. | ||
Thursday Aug 9 | ||
| Running long 1:48:00 [3]12.3 mi (8:46 / mi) +30m 5:25 / km | |
| max:155 weight:169lbs shoes: Asics Gel Kahana | ||
| Early morning run, to try to beat the heat. Might have been better than later, but I was still drenched with sweat head to toe when I finished. Left the house around 7:10 am.
Headed east on Rt. 104 bike path from Bay Rd, to Rt. 250, into Webster village, Ridge Rd to Phillips, back on bike path to North Ponds Park, Hojack Trail to the second road past Klem, then back on Maple to home. Probably the last long run before I leave for Colorado on Monday. I plan on doing the Heritage 5K on Saturday so I'll take it easy tomorrow, either no running or a short run. | ||
Tuesday Aug 7 | ||
| Running hills 1:37:39 [4]6.22 mi (15:41 / mi) +700m 7:14 / km | |
| max:155 weight:171lbs shoes: Asics Gel Kahana | ||
| Bristol Mountain. Two times up and down. With Anne (on the day before she leaves for Colorado). Humid, sunny, tough workout. But she and I agreed that we should have done more workouts at Bristol as training for Pike's Peak.
Each ascent of Bristol Mt. was around 1.5 miles with a climb of around 1150 feet. Time of ascents were 29:47 and 29:25. Descents were around 1.7 miles each, a little longer than the ascents because we took a longer but more gradual downhill route at the top part of the mountain. | ||