Training Archive: speedyIn the 7 days ending 2007-01-21:
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| M | T | W | H | F | S | S | |||||||
Sunday Jan 21 | ||
| Event: Chilly Cheeks, 7 mile trail run | ||
| Road Running 42:00 [3] 9.24 km (4:33 / km) | |
| ahr:134 max:147 slept:8.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| Chilly and windy. Did VF park 5mi loop with extra loop around Mt.Joy. | ||
Saturday Jan 20 | ||
| Road Running 40:00 [3] 9.19 km (4:21 / km) | |
| ahr:141 max:157 slept:7.5 (injured) shoes: Salomon XA Comp2 XCR | ||
| Another 40 minutes run - started slower, then did some nice tempo, then slower again.
Splits (km): 4:47, 4:15, 3:57, 3:56, 4:03, 4:23, 4:45, 4:36, 4:27. L. knee hurt a bit for the first several minutes, but later after warming up it was OK. | ||
Friday Jan 19 | ||
| Trail-Grass Running (Morning) 43:00 [3] 9.23 km (4:40 / km) | |
| slept:7.0 weight:67.7kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Warmer than past couple of days, light rain, no snow. Easy run, opted to a different route, which suppose to be a bit longer and it was. Knee was better, but still not fully recovered. | ||
Thursday Jan 18 | ||
| Trail-Grass Running (Morning) 41:00 [3] 8.68 km (4:43 / km) | |
| ahr:132 max:141 slept:7.5 weight:68.1kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Another nice winter like morning run :) Me like it :) | ||
Wednesday Jan 17 | ||
| Trail-Grass Running (Morning) 40:00 [3] 8.48 km (4:43 / km) | |
| ahr:132 max:139 slept:7.0 weight:68.1kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Ala "chilly cheeks" morning run :)) Ho-ho-ho, it was -6C outside (feels like -13C) and windy, and we expect some snow tomorrow!!! | ||
Tuesday Jan 16 | ||
| Trail-Grass Running (Morning) 40:30 [2] 8.2 km (4:56 / km) | |
| ahr:133 max:141 slept:6.5 weight:66.8kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| AM: Weather forecast is not promising for the next couple of days, so, opted to do morning jog. It was warm enough, but temperature is dropping ... | ||
| C • You need a new phone... 9 | ||
| Note | |
| slept:6.5 (injured) | ||
| L knee wasn't happy after yesterday's longer run. Decided to skip evening run. | ||
Monday Jan 15 | ||
| Note | |
| Week 4.
================================ Day 1: L (up to 25%) Day 2: E + Strides (5-6x20-30sec. @ fast pace) Day 3: E + Strides (5-6x20-30sec. @ fast pace) Day 4: E Day 5: E Day 6: E + Strides (5-6x20-30sec. @ fast pace) Day 7: E + Strides (5-6x20-30sec. @ fast pace) ================================ | ||
| Road Running long 1:30:30 [3] 18.85 km (4:48 / km) | |
| ahr:132 max:141 slept:6.0 weight:66.9kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| Longer easy run half on paved trail, half on grass (3.5 loops around HS). The weather still weird: +17C in mid-January. | ||