Training Log Archive: jfredricksonIn the 7 days ending Feb 25, 2007:
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Saturday Feb 24, 2007 #
Road Run long 2:01:15 [1] 15.82 mi (7:40 / mi)
slept:5.0 shoes: Asics (02/07)
Decided to not run the Rail Trail today because the snow was too crappy for running. Did a long run out around Airport on route 56 with T-Mac instead. Did the usual 2.5 hours with 22.5 minutes of tempo in the middle this time. This is just the easy part without the tempo. We were a little faster than we expected and came up a few minutes short of 2.5 hours but we were too tired to add any extra.
The total route including the tempo part was 19.11 miles.
The total route including the tempo part was 19.11 miles.
Road Run tempo 22:30 [4] 3.29 mi (6:50 / mi)
The tempo part from the middle of the long run. Was feeling really tired and couldn't stay with T-Mac. It's been a long week.
Note
I just finished going over the WCOC and NEOC schedules and it looks like those combined with several A-Meets will keep me busy this Spring. I have only one weekend without Orienteering between now and the end of June! I am only going to be able to make it to 4 A-Meets this Spring, so it is really good to see that I will still have a solid schedule of Orienteering, even if they are only local meets. It will be great to finally have some O mixed in with my training.
Friday Feb 23, 2007 #
Road Run 57:14 [1] 6.98 mi (8:12 / mi)
slept:5.0 shoes: Asics (02/07)
A nice easy run with T-Mac and Caleb over some new territory in Worcester. Feeling decent.
Thursday Feb 22, 2007 #
Road Run warm up/down 15:33 [2] 2.0 mi (7:46 / mi)
shoes: Asics (12/06)
Brisk warm-up jog with T-Mac out to Mill and June St to do the Thursday Airport Tempo Run.
Road Run tempo 30:00 [5] 4.26 mi (7:03 / mi)
shoes: Asics (12/06)
First Thursday Airport Tempo Run with T-Mac. Felt decent starting out but T-Mac burned me on the hills so bad I thought I must be really tired today. Well it turned out he is just looking really strong right now because I ended up setting a new record for myself so I couldn't have been feeling too bad today. I guess getting burned like that just makes you think you are having a bad day even if you are having a good day and you are just slower than the other guy. T-Mac finished just around the corner ahead of me at the driveway on the left so now I have a new milestone to work towards. It's good to see that I am making progress at least.
Road Run warm up/down 25:41 [1] 3.6 mi (7:08 / mi)
shoes: Asics (12/06)
Cool-down back to campus.
Wednesday Feb 21, 2007 #
Road Run long 1:49:11 [2] 14.44 mi (7:34 / mi)
slept:11.0 shoes: Asics (02/07)
A nice long run with T-Mac. First run with temps above freezing in quite a while, and it felt great. I even heard some birds singing at one point. Legs felt decent but quite tired by the end.
Monday Feb 19, 2007 #
Road Run warm up/down 15:45 [1] 1.82 mi (8:39 / mi)
shoes: Asics (02/07)
Was planning to do an easy morning run with T-Mac, but it was so cold we decided to try to hit the gym in the afternoon. This was just the jog up to the Holy Cross indoor track.
Track intervals 14:37 [5] 4.0 km (3:39 / km)
shoes: Asics (02/07)
Since we were at the indoor track we decided to do Tuesday's workout a day early. Instead of just doing 3 minutes on, 1 minute off we decided to try to do 960m intervals (6 laps around the 160m track). It felt good at first but shins started to get really tight from the tight corners on the track and I had to drop out of the 5th one. After that we decided to finish it outside.
Here are my splits from the track:
1.) 3:29
2.) 3:11
3.) 3:19
4.) 3:18
5.) 1:20 (400m)
Here are my splits from the track:
1.) 3:29
2.) 3:11
3.) 3:19
4.) 3:18
5.) 1:20 (400m)
Road Run intervals 19:01 [4] 2.8 mi (6:48 / mi)
shoes: Asics (02/07)
We finished up with 5x3min hard - 1min easy around the Holy Cross campus. I felt much better outside. Even though it was much slower with the hills.
Road Run warm up/down 15:45 [1] 1.82 mi (8:39 / mi)
shoes: Asics (02/07)
Easy cool-down jog back to Clark. New shoes felt great. It will be fun to rotate them a bit with the older pair since the old ones are ready to retire yet.