Training Log Archive: bill_lIn the 7 days ending Feb 24, 2017:
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Friday Feb 24, 2017 #
Note
(injured)
Torn Glute Med, right side. About 2.6 cm long x 1.0 cm wide.
7 AM
Run (Easy) 36:48 3.98 mi (9:14 / mi) +58m 8:50 / mi
ahr:121 max:133 shoes: Altra Oly 2.0 orange 1
Firehouse 4
Legs are feeling the workout from Wednesday. Very slowww.
Daffodils are blooming.
Lots more trees budding.
Legs are feeling the workout from Wednesday. Very slowww.
Daffodils are blooming.
Lots more trees budding.
3 PM
PRP 5 [5]
5 sites in the right hip. should cut recovery in half.
Thursday Feb 23, 2017 #
6 AM
Note
needed car today :(
run at lunch time....
run at lunch time....
Wednesday Feb 22, 2017 #
6 PM
Note
400, 800, 1200, 1600, 1200, 400, 800 @ 5k (400 jog rest)
Run warm up/down 23:53 2.36 mi (10:07 / mi) +24m 9:49 / mi
ahr:120 max:145 shoes: Newton Fate
A full lap at E
AND a half lap at M.
And a bathroom stop.
AND a half lap at M.
And a bathroom stop.
Run intervals (1600 repeats @ 6:25) 1:04:56 6.65 mi (9:46 / mi) +62m 9:30 / mi
ahr:133 max:166 shoes: Newton Fate
Scheduling conflict at Vianney so no ladder tonight. Ran clockwise perimeter laps at Meramec CC instead.
First time running 5k pace in the dark, not on a track.
Started on Couch Ave at the corner of a house near the parking lot. Small climb on Rosehill. Longer climb on big bend. Turns, traffic, and climb affected times.
3 X 1600 @ 6:25 5R. + 1x1600 @ 7:15 at the end.
6:38. 151
6:26. 155
6:28. 155
7:18. 146
1.6 mile 19:16 warm down.
68f S wind.
Felt good. Didn't seem to mind the warmth and humidity.
First time running 5k pace in the dark, not on a track.
Started on Couch Ave at the corner of a house near the parking lot. Small climb on Rosehill. Longer climb on big bend. Turns, traffic, and climb affected times.
3 X 1600 @ 6:25 5R. + 1x1600 @ 7:15 at the end.
6:38. 151
6:26. 155
6:28. 155
7:18. 146
1.6 mile 19:16 warm down.
68f S wind.
Felt good. Didn't seem to mind the warmth and humidity.
Tuesday Feb 21, 2017 #
6 AM
Note
Raining. Bus to ML. ML to work. Run this evening.
5 PM
Run (Commute ) 45:17 4.63 mi (9:46 / mi) +98m 9:10 / mi
ahr:128 max:160 shoes: Newton Fate
Home from Sunnen Stn
Trees are budding and dogwoods are blooming!
Trees are budding and dogwoods are blooming!
Monday Feb 20, 2017 #
Note
(rest day)
Letting the hip recover. What a beautiful day!
Sunday Feb 19, 2017 #
Event: SLOC - Meramec SP
11 AM
Orienteering race 1:44:51 *** 6.93 mi (15:08 / mi) +409m 12:47 / mi
ahr:150 max:164 12c
Red course
Very physical course on a hot day.
The heat really slowed me down on the hills. Took 2 liters w me and drank it all.
A couple of minor mistakes, maybe 4 or 5 minutes total, including a poor route through some thick veg that was clearly mapped, and a map misread on 12 (last control).
I think I got third behind Jeff Ryan (81 minutes) and Brian Rodenbeck (101 minutes).
Very physical course on a hot day.
The heat really slowed me down on the hills. Took 2 liters w me and drank it all.
A couple of minor mistakes, maybe 4 or 5 minutes total, including a poor route through some thick veg that was clearly mapped, and a map misread on 12 (last control).
I think I got third behind Jeff Ryan (81 minutes) and Brian Rodenbeck (101 minutes).