Sunday Jun 29 |
 | Running (Road) 34:00 [2] | |
| |
| Warmup. Easy jog from the finish to the start with a few pickups thrown in near the end. |
| Running race (Road) 18:02 [5]5 km (3:36 / km) vdot: 56.2 | |
| ahr:173 max:184 |
| Webster-Kirkwood connection 5K. Solid run on a fast course made even faster by unseasonably cool temps (around 65). Pacing was good with mile splits of 5:50 (flat and slightly down), 5:47 (also slightly down), 5:51 (undulating, with slight net gain). A decent kick would have put me under 18, but when I creseted the last hill with 400m to go I was already at 184 and I just couldn't get my legs to turn over. That's what I get for neglecting track work, I suppose.
Still, it is the fastest 5K I've run since my 20's, so I'm happy enough with it. |
| Running (Road) 37:00 [2] | |
| |
| A fairly long-ish warmdown around Webster Groves. It was just nice to be out on such a pleasant morning. |
Saturday Jun 28 |
| Terrain (Grass) 40:00 [2] | |
| |
| Easy jog on the power line. Legs felt like crap, which is normal after an off day. |
Friday Jun 27 |
| Note | |
| (rest day) |
| Mini-taper day capped by a very fine evening on the deck. |
Thursday Jun 26 |
| Cycling (Road) 50:00 [3] | |
| weight:167lbs |
| In to work with a bit more pressure on the pedals than usual. Not so much motivated by the desire to get in some tempo as the fact that the rather pretty sunrise also revealed a substantial front coming in. Got hit by a few spot showers, but the roads were dry by the time I hit the city limit so everything had dried off when I arrived at work. |
| Cycling (Road) 1:10:00 [2] | |
| |
| Back home via Midland. |
Tuesday Jun 24 |
| Cycling (Road) 59:00 [2] | |
| |
| In to work. Still using the 60 so I'll be recovered enough to do something quality this afternoon or tomorrow. After that I'll rest for the weekend. (Yeah, it's just a 5K, but it's a really fast course and it would be nice to post a decent time). |
Monday Jun 23 |
| Cycling (Road) 54:00 [2] | |
| |
| In to work. On the road bike. |
| Cycling (Road) 1:38:00 [2] | |
| |
| Another fine afternoon, but the legs really wanted a break and that seemed reasonable so I settled for putting around Forest Park and then heading home in the 60. |