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Training Log Archive: Trav

In the 7 days ending Mar 31:

activity # timemileskm+m
  run5 3:09:52 20.1(9:27) 32.35(5:52) 147
  Crossfit2 2:00:00
  Total7 5:09:52 20.1 32.35 147

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MoTuWeThFrSaSu

Sunday Mar 31 #

9 AM

run 30:49 [3] 2.6 mi (11:51 / mi)
ahr:184 max:205

Warm-up.

run race 18:49 [5] 5.2 km (3:37 / km) +31m 3:31 / km
ahr:195 max:210

Official time was 18:49. Kind of stunned by that. 20 seconds faster than last year.

Nothing like being in the thick of a messy cold and two inches of fresh snow to bolster my confidence in the warm-up. Hacked and wheezed and rifle snotted my whole face off.

But when the gun went that all fell away and I ran one of those races where everything just felt right. Settled in behind a big high school kid to get out of the headwind and up the York hill. Then it was just a matter of hanging on and trying to stay below 3:45/km.

I love the finish of this race, even if it is a bit treacherous. I hadn't paid attention to elapsed time and so to see 18:30 as I came down the ramp and into the stadium was a rush. My too-cool-extremely-orange-unfair-advantage shoes were also a huge help.

Chuffed to set a 5k pb a few weeks before turning 61.

Also cool to be cheered in by the Rasmussens. Johnny is pretty confident he's going to the Tokyo Olympics as one of our triathletes. His partner Gen will also likely go as a steeplechaser--she placed 20th in the world yesterday at a meet in Europe.

Saturday Mar 30 #

7 AM

run 27:50 intensity: (40 @1) + (17:52 @2) + (6:28 @3) + (1:18 @4) + (1:32 @5) 4.1 km (6:47 / km) +89m 6:07 / km
ahr:119 max:164

Good morning to have an easy go of it. 17 minutes of joggy joggy followed by four 50 meter sprints. Then brisk walk for 20 minutes. Rox was pretty happy to get back into the warmth of home. Walk part not logged. There is a minimum threshold. There are standards.

Friday Mar 29 #

Crossfit 1:00:00 [3]

Jackie.
1000 meters
50 thrusters (@35--empty bar)
30 pull-ups (jumping)
Took me 8:30 on a 15 minute limit. I was supposed to take it easy, but this was a bit of a test and so...

Thursday Mar 28 #

run 46:00 [3] 6.83 km (6:44 / km)

90,60,30 seconds times 3 at 5k pace with a minute in between. Jordan calls it sharpening the blades. I like that.

Wednesday Mar 27 #

Crossfit 1:00:00 [3]

3/4 effort. Went right to the gym from the redeye home. Felt surprisingly bouncy, but orders are to take it easy this week.

Tuesday Mar 26 #

5 AM

run 36:21 intensity: (19:14 @3) + (1:55 @4) + (15:12 @5) 6.6 km (5:31 / km) +14m 5:27 / km
ahr:175 max:188

Another San Fran run in my these should not be legal shoes. The assignment was two by one minute all out. Then two by 3 minutes at 5k pace, then two by one all out again. This is a lighter week as a trailer for the 5k test run on Sunday. Felt good. On Pace.

Monday Mar 25 #

5 AM

run 30:03 [3] 5.44 km (5:31 / km) +13m 5:28 / km
ahr:179 max:192

Early morning run in San Francisco. First time in the robo-shoes. They work! I'm pretty sure they'll give me the unsporting, unfair advantage I'm looking for.

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