Thursday Nov 8 |
 | Running 27:00 [2] 5 km (5:24 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| Stopped for a run during the bike ride. Ran around the area SW of the Western Swamp, to see if I could find any more trails there. Found some trails that were overgrown and/or very indistinct. |
| Cycling 1:15:00 [1] 25.7 km (2:55 / km) | |
| |
| Down South. |
Wednesday Nov 7 |
| Running intervals 17:28 [5] 4.3 km (4:04 / km) +120m 3:34 / km | |
| shoes: Salomon XA Pro 3D old |
| In the park, 2× ~290m, 2× ~925m, 2× ~290m on trails, then 2× eastern hill loop thrice. Took 1:00 rest after the 290s, 2:00 after the 925s and hills, and had 12:30 rest between the trail intervals and the hills because I needed to run over to the hill. Times were 54.4, 52.2, 3:13, 3:18, 56.2, 54.4, 3:39 (splits 1:09+1:18+1:12), 3:41 (1:09+1:19+1:13). I took the dog with me, and racing the dog could have provided some extra motivation for the trail intervals (she didn't stay with me as I ran circles up and down the hill). I felt pretty good, not sure if my times reflect that, perhaps the training volume is wearing me down a bit? But I'll try to follow my plan and keep it up this week, then reduce the amount of running a bit. |
| Running warm up/down 47:00  8 km (5:52 / km) | |
| shoes: Salomon XA Pro 3D old |
| |
Tuesday Nov 6 |
| Running 1:12:00  12.5 km (5:46 / km) +250m 5:14 / km | |
| shoes: Salomon XA Pro 3D old |
| Over to the park, did the eastern hill loop 5 times (avg 1:26), ran around the park, did the eastern hill loop 5 more times (avg 1:26 again), and back. |
| Cycling 26:30 [1] 8.8 km (3:01 / km) | |
| |
| Around the park, shortly after the run. |
Monday Nov 5 |
| Running 34:00 [1] 5.7 km (5:58 / km) +75m 5:36 / km | |
| shoes: Saucony Grid Excursion TR 2 |
| Easy run over to the park and up and down the hill, in no particular way, 6 times. |