Sunday Feb 10 |
 | Road running 2:16:00 [2] 14.0 mi (9:42 / mi) | |
| shoes: BA5 |
| The Crusher, clockwise, with the gang, and a pitstop at Joe's. The sun rising beyond the trees over the Holden Reservoir was beautiful, certainly worth getting out of bed in the morning. Some footing slushy, but I'd be surprised if we wasted 5 min of the 130+ effort moving slush. The pace felt slow on the outbound (5 mile @ 50+ min), but the trip back from Joe's along the more major roads was closer to 9:15-9:30 pace. |
Saturday Feb 9 |
| Walking 40:00 [0] 2.0 mi (20:00 / mi) | |
| rhr:50 |
| |
Thursday Feb 7 |
| Cycling 20:00 [1] 4.0 mi (4:59 / mi) | |
| ahr:111 |
| 10 m w/u before run 1, 10m w/u between run1 and run2. |
| Road running 40:00 [2] 5.0 mi (7:59 / mi) | |
| |
| Done as part of a bike-run-bike-run brick. Even pace. To measure rate of cardiac drift at marathon pace. HR averages for splits were 138,147,148, then after the 2nd bike, 144,152,153. So there was some drift. I don't think I could maintain this pace for 3.5 hours.
Yet. |
Wednesday Feb 6 |
| Road running (intervals) 24:30 [3] 3.5 mi (7:00 / mi) | |
| ahr:167 max:179 shoes: BA5 |
| Interval portion of workout: 7 x 0.5M @ 8.7 mph. Average interval 3:26 @ HR 167. Run in 1 set of 7. Last 2 were tough, needed slower recovery. |
| Road running 35:30 [1] 3.5 mi (10:08 / mi) | |
| shoes: BA5 |
| w/u, recovery, and c/d to interval workout. Recovery intervals were 0.25M @ 5.0 mph, except for the last 2, which were slower. |
Monday Feb 4 |
| Cycling 40:00 [2] 9.0 mi (4:27 / mi) | |
| ahr:100 |
| Easy spin on the recumbent trainer while solving Daily killer and weekly extreme killer. |
| Note | |
| |
| Also did a bit of stretching prior to spinning and a brief walk on a new treadmill afterward. I think muscle soreness today vs last Monday after LSD runs of 20 vs 19 miles is due most significantly to the cooldown walk and stretching afterward, yesterday, versus no cooldown following last week's freeze-out. |