Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Feb 23, 2014:

activity

time

miles

+ft

road running

4:14:39

29.79

(8:33)

47.95

(5:19)

1772

treadmill

1:12:47

8.0

(9:06)

12.88

(5:39)

track

45:35

5.97

(7:38)

9.6

(4:45)

Total

6:13:01

43.76

(8:31)

70.42

(5:18)

1772

averages - rhr:50 weight:135.4lbs

1:31

0:00

» now

Sunday Feb 23, 2014 #

10 AM

road running 1:31:31 [3] 10.38 mi (8:49 / mi) +994ft 8:05 / mi
rhr:51 weight:134.5lbs shoes: pegasus #3

Back roads in Leverett, including once over Cave Hill in each direction.

Just plodding along, enjoying listening to "Selected Shorts," first an hour listening to a Hunter S. Thompson retrospective, including readings from Fear and Loathing in Las Vegas, then a story, fictional one assumes, by John Sayles about an anarchists convention. Both wonderful.

Saturday Feb 22, 2014 #

9 AM

road running 13:09 [3] 1.42 mi (9:16 / mi) +108ft 8:38 / mi
weight:135.5lbs shoes: pegasus #3

Beautiful day. Went down to Forest Park for the last race of the winter series, 10K this time, even though I expected the running conditions would not be the best. But it seemed to make more sense to do a hard effort there than at tomorrow's 10-miler in Amherst, a course that has often beaten me up pretty badly.

A modest warm-up. Conditions were fine in places, bare pavement, and terrible in others, mostly ice, a little slush.

road running race 49:12 [4] 6.21 mi (7:55 / mi) +225ft 7:40 / mi
shoes: pegasus #3

Time is lousy but 2+ miles were on ice, with the occasional ice pothole or flooded section thrown in. Section along Washington Street was truly awful. But no falls, only a couple of slight slips, just have to run as flat-footed as possible.

Splits as wacky as the 305 was having an off day, measured 6.36 for the 6.21 course.

Legs not too bad, felt like I was working hard but still holding back a little.

road running 8:08 [2] 0.74 mi (10:59 / mi) +163ft 9:06 / mi
shoes: pegasus #3

Up the hill to the car, then back down to find Seth, then back to the car to pass on a ticket for Wednesday's game. And then off to work.

Friday Feb 21, 2014 #

treadmill 27:28 [3] 3.0 mi (9:09 / mi)
weight:135.5lbs

Short outing on the treadmill, cold rain outside, also not much time as I had to go shopping for Valentine's Day first. The run was OK, the shopping only moderately successful.

C • getting an early start on 2015? 1

Thursday Feb 20, 2014 #

1 PM

road running 58:58 [3] 7.02 mi (8:24 / mi) +228ft 8:09 / mi
rhr:50 weight:135.5lbs shoes: pegasus #3

Nice day, mid-40s and the sun out when I started if not when I finished, first time outside in shorts in a while. The downside was a lot of puddles, but that's still a reasonable trade-off.

Wednesday Feb 19, 2014 #

7 AM

track 19:45 [3] 3.8 km (5:12 / km)
weight:136lbs shoes: pegasus #3

At the indoor track, by myself this time. What is now the usual warm-up, a couple of miles with a few faster bits at the end.

track 6:31 [4] 1.6 km (4:04 / km)
shoes: pegasus #3

And then more "warm-up," 4 x 400 on a 2:30 cycle. 1:40, 1:38, 1:36, 1:37.

track race 13:00 [4] 3.0 km (4:20 / km)
shoes: pegasus #3

And then trying a 3K. I think last time I did this was a month or two ago with Phil, 13:18. Aiming for 13:00 this time, was just a little off the pace for the first couple of kilometers so had to push it at the end. Reasonably satisfying.

1:47, 1:46, 1:46, 1:45, 1:44, 1:44, 1:42, 46. Kilometers in 4:25, 4:23, 4:12.

track 6:19 [2] 1.2 km (5:16 / km)
shoes: pegasus #3

And then a bit more slower. And done for the day. :-)

Tuesday Feb 18, 2014 #

treadmill 45:19 [3] 5.0 mi (9:04 / mi)
rhr:49 weight:135.5lbs shoes: pegasus #3

Snowing hard outside, not much time, so a few easy miles on the treadmill. Still worked up a good sweat.

Monday Feb 17, 2014 #

1 PM

road running 33:41 [3] 4.02 mi (8:22 / mi) +54ft 8:16 / mi
rhr:49 weight:135lbs shoes: pegasus #3

Side streets in Greenfield. Beautiful day, sunny, mid-20s, though the wind kept it from feeling downright toasty.

Trying out a new podcast series, Selected Shorts, short stories read by people with good voices. Enjoyed what I listened to today, about a couple building a Victorian house, kept my attention the whole time and ended just as I did. So nice to have good entertainment.

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