Training Archive: RosstopherIn the 7 days ending 2003-04-26:
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| S | M | T | W | H | F | S | |||||||
Saturday Apr 26 | ||
| steeplechase 10:07 [5] 3 km (3:22 / km) | |
| rainy warm and NESCAC conference meet. 16 runners, and I was seeded 5th. My plan was to calm down and run 80 and 81's and then bring it home after that. I kept this goal more realistically this week, and let the pack string itself out as far as it wanted, I started reeling them back in after the first 3 laps, kept my head and got into 6th, just behind two midd guys. I was 5th with 800 to go, and the guy ahead of me was tired and looking back at me, I felt wonderful so I picked it up and passed him at the last water pit. he was too tired to keep good form I guess. I had pretty good hurdles, and a nice kick. Winner was 9:41 I think, and I was pretty far off 3rd, 4th is respectable, but I get one more chance at this I think. | ||
Thursday Apr 24 | ||
| track 5:00 [4] 1.0 mi (4:59 / mi) | |
| 2 x 800 cut downs. (40-38-37-35) 2:30
(40-38-37-36) 2:31 just getting ready for saturday . I'm psyched. | ||
Wednesday Apr 23 | ||
| road run 41:00 [3] 6.5 mi (6:18 / mi) | |
| it was snowing, and we went out on blair luce for a nice distance run after our circuits, it was pretty quick, but slow enough that we could still chat. | ||
Tuesday Apr 22 | ||
| track 12:00 [3] 4.0 mi (3:00 / mi) | |
| 2x400 at 3k pace (1:18, 1:19)
800 (200 flat/200 hurdles/200 flat/200 hurdles)(2:51) 2x400 at 1500 pace(1:15,1:13) 800(as above) (2:48) 3x200 (faster) (35, 34, 34) cooldown around the xc course | ||
Monday Apr 21 | ||
| pool 45:00 [2] | |
| pool practice
recovery swam 100 warm up, 4x50 meters fast with approx 30 seconds recovery, wall kicks, drills aquajogged for 3x( 30 seconds high knees,30 stride ,30 pawing, 30 sprinting) | ||
Sunday Apr 20 | ||
| road run 1:05:00 [4] 9.0 mi (7:12 / mi) | |
| long hilly run, straight uphill for like 5 miles, flat, and then back down. I tried to keep up with caroline, but she's wicked fast, and she was doing more than me, but I did see a porcupine and that was cool | ||