Saturday Sep 22 |
 | Running race 9:33 [5] 3 km (3:11 / km) +20m 3:05 / km vdot: 62.0 | |
| slept:7.0 shoes: 07 New Balance 790 |
| "Race" over the 3000m route. Started out to do a regular H&H, but decided to string the first couple of intervals together to get a 3k time. Not a great day for it - gusty west winds meant that the 3rd km was directly upwind, and noticeably slow. It's slightly downhill, compared to the second km which is uphill, so I normally am about 5-10 sec faster on the third km than the second. Not today - though some of that is likely due to an overeager first 1000m.
2:58
3:15
3:20
Still, it looks more or less like I'm on track. Will see how the 5k next weekend goes (hopefully the weather conditions are conducive to a PR...).
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| Running intervals 8:00 [5] | |
| shoes: 07 New Balance 790 |
| The other 2 H&H intervals to complete the block after the 3k time trial.
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| Running warm up/down 19:00 [3] | |
| shoes: 07 New Balance 790 |
| For the above.
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Thursday Sep 20 |
| Running intervals 16:00 [5] | |
| slept:6.0 shoes: 06 New Balance 872 |
| H&H - third day in a row, just because I wanted to try. Calves _still_ a bit tight after the run, though not too bad during. Beautiful day out there - felt inspired to run, so zipped through the first 1000m in 2:58, which was probably a bit fast. Oh well. Settled down after that.
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| Running warm up/down 24:00 [3] | |
| |
| For the above.
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| Note | |
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| Wonder of wonders, miracle of miracles....
Air Canada FINALLY found and delivered my bag (lost en route back to Sweden after the COC's). A mere 7 weeks late.
The clothing inside was pretty ripe by now - probably had something to do with the fact that I had changed from the races and chucked my dirty stuff directly into the bag, along with my O-shoes. I imagine they were pretty frantic to find the owner once they opened it up.... Funny, it also came wrapped up tightly in an Air Canada plastic bag... |
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| C • Miracle, indeed 11 |
Wednesday Sep 19 |
| Running intervals 16:00 [5] | |
| slept:5.0 |
| H&H again - first time for consecutive days. Calves still a bit tight, but that's life.... |
| Running warm up/down 22:00 [3] | |
| |
| For the above. |
Tuesday Sep 18 |
| Running intervals 16:00 [5] | |
| slept:5.0 shoes: 06 New Balance 872 |
| H&H again. Was supposed to do this either yesterday in the afternoon or early this morning, but circumstances conspired to make that an impossibility. Oh well - that's why they pay me to be on call....
Calves still a little tight from the 20k (the climbs I suppose, or else the higher pace flat section at the end???), but the quads are back on line. Hope to feel a wee bit more fresh next time out though.
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| Running warm up/down 19:00 [3] | |
| shoes: 06 New Balance 872 |
| For the above.
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