Saturday Sep 22 |
 | Hiking (with Jean-Loup) 53:49 [0]4.3 km (12:31 / km) +105m 11:09 / km | |
| ahr:98 max:139 rhr:52 slept:8.0 weight:77.6kg (sick) shoes: Asics Trabuco IX WR |
| Mixture of walking running and stopping to pick blackberries with Jean-Loup. Fun and good for loosening up a bit. Toe started hurting pretty bad towards the end. Woke up this AM with a bit of stiffness, but soreness wasn't bad. |
Thursday Sep 20 |
| Running intervals 1:05:43  13 km (5:03 / km) +81m 4:54 / km | |
| ahr:151 max:167 rhr:54 slept:7.5 weight:76.1kg shoes: New Balance 872 Trail |
| 3x7' tempo runs with 400m recovery jogs. Felt pretty good, pace was in a good zone for the tempo portions. Felt just about right. |
Wednesday Sep 19 |
| Note | |
| (rest day) |
| Scheduled rest day. Yesterday was the last real quality day before Sunday's "race". Tomorrow will be light quality with Friday off and easy/short jog Saturday with a few striders. Sunday won't be an all out effort...I just don't have the base yet to support that. It'll be more of a hard long workout effort with the first 3-4km serving as a long warmup then 10km at ~tempo intensity or as long as I can hold it. At my current fitness level that won't be that fast either. |
Tuesday Sep 18 |
| Running (Fast Continuous pace) 55:19  11.5 km (4:49 / km) +98m 4:37 / km | |
| ahr:154 max:170 rhr:52 slept:6.5 weight:75.9kg (injured) shoes: New Balance 872 Trail |
| Fast continuous run for 40 minutes on a semi hilly...i.e. 3 big hills of 800m or more. Surprised by my pace, which was pretty decent for a change,. Hills were hufffests, downhills a breeze,and on the flats felt almost easy. I'd like to think I could easily race at that pace this weekend, but reality will probably be much different. |
Monday Sep 17 |
| Running (Recovery) 27:03 [1]5.1 km (5:18 / km) | |
| rhr:52 slept:6.5 weight:75.9kg (injured) shoes: Asics Trabuco IX WR |
| On the dark part of the path behind the Lycee, somebody perfectly placed a road barrier at just below the knee upper shin height. Since I had just started running, my eyes hadn't adapted to the dark...I thought there were lights in that area before...and naturally, I hit it solid with my left leg. Stumbled, did a quick systems check, and continued on for the next 4km. It hurt, but not bad, at least not as bad as when I was in the shower. It was bleeding pretty good too, so bandaged the 5" cut, took some dolipran and went on in to work....boy I feel tough writing that ;-) It really looks worse than it is, and is good for some sympathy points. Gout just isnt' as sexy I guess.
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Sunday Sep 16 |
| Running (Progressive) 52:31 [2]10 km (5:15 / km) +63m 5:05 / km | |
| ahr:144 max:172 rhr:52 slept:5.0 weight:76kg shoes: New Balance 872 Trail |
| A progressive run on the roads since,my feet rarely touch pavement these days and I've got a 14km "race" coming up next week. Race may be a bit of hyperbole. It's more of a fun social run. A 100km relay race, and I'll be running with the German team. It's hard for me not to run to compete, and part of my progression run today, was a bit of fantasy...picking off imaginary runners in front of me. Fun run finishing up around my old marathon pace. |