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Training Log Archive: PG

In the 7 days ending Jan 10, 2016:

activity # timemileskm+ft
  road running5 4:51:47 32.91(8:52) 52.96(5:31) 1496
  track1 58:29 6.96(8:24) 11.2(5:13)
  treadmill1 45:37 5.0(9:07) 8.05(5:40)
  Total7 6:35:53 44.87(8:49) 72.21(5:29) 1496
averages - rhr:53 weight:138lbs

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MoTuWeThFrSaSu

Sunday Jan 10, 2016 #

3 PM

treadmill 45:37 intensity: (30 @1) + (9:38 @2) + (35:05 @3) + (24 @4) 5.0 mi (9:07 / mi)
ahr:137 max:151 weight:138lbs shoes: pegasus 6

Reasonably unpleasant out so used the treadmill, but seemed like the gym was way too warm so that wasn't all that pleasant. I asked afterwards, the guy said it was set for 72F, it did feel warm, and he'd drop it a couple of degrees. Just wondering what's normal, especially with no fans.

1% as usual.

Saturday Jan 9, 2016 #

8 AM

road running 15:23 intensity: (24 @1) + (3:03 @2) + (11:56 @3) 1.58 mi (9:45 / mi) +121ft 9:05 / mi
ahr:134 max:147 weight:138.5lbs shoes: pegasus 6

Back to Forest Park, 10K this time, plus the plan was to run enough extra afterwards so there would be no need for a long run tomorrow.

Warm-up. Nice morning, mid-30s, no wind, bare pavement. Maybe had too much on, certainly could have run in shorts.

road running race 50:24 intensity: (27 @2) + (4:10 @3) + (38:00 @4) + (7:47 @5) 6.29 mi (8:01 / mi) +227ft 7:45 / mi
ahr:157 max:164 shoes: pegasus 6

Decent run, thought I might be a little quicker, but it wasn't to be. The hills certainly slow me way down, guess that needs a little working on.

10 AM

road running 41:18 intensity: (6:13 @2) + (34:16 @3) + (49 @4) 4.4 mi (9:23 / mi) +164ft 9:04 / mi
ahr:141 max:151 shoes: pegasus 6

I wanted to do 5 miles afterwards, make just about 13 for the day, but a little before 4 the legs went dead on me and it seemed prudent to skip the last little loop I had planned. But until then had been going along well enough.

And then off to Litchfield, nice visit though not much communication with mom. Main accomplishment was signing up for the two Italian channels on the cable, mainly for Lina and family, but also when Charlie comes to visit. :-)

C • When Charlie comes to visit 6

Thursday Jan 7, 2016 #

8 AM

road running 46:07 intensity: (32 @1) + (14:31 @2) + (31:04 @3) 4.84 mi (9:32 / mi) +108ft 9:20 / mi
ahr:135 max:145 weight:137.5lbs shoes: pegasus 6

Thursday morning early with Dave. Chilly but no wind. Neither of us was particularly inspired, but got it done, and certainly helped having company.

Wednesday Jan 6, 2016 #

12 PM

track 17:36 intensity: (32 @1) + (3:07 @2) + (13:30 @3) + (27 @4) 3.2 km (5:30 / km)
ahr:133 max:145 weight:138lbs shoes: pegasus 6

At the Smith indoor track, with Phil, not that he really should have been there.

A couple of miles easy, tired legs.

track 15:41 intensity: (20 @2) + (2:51 @3) + (10:36 @4) + (1:54 @5) 3.2 km (4:54 / km)
ahr:153 max:162 shoes: pegasus 6

The hope was 6 x 800 @ 3:45, 400 easy, but that was not to be, working too hard. So stopped after 3, no point in being stupid. Took a bit of a break. 3:44, 3:46, 3:45, with 400s in 2:14, 2:13.

track 7:30 intensity: (18 @2) + (49 @3) + (5:07 @4) + (1:16 @5) 1.6 km (4:41 / km)
ahr:154 max:166 shoes: pegasus 6

And then plan B, 3 x 400 @ 1:45, 200 easy. Got through that though again working too hard. Just one of those days. Though doesn't bother me, I'm not trying to rest up for these efforts, so some tiredness is expected, and almost welcomed. 1:46, 1:44, 1:41, with 200s in 1:10, 1:10.

track 17:42 intensity: (44 @2) + (15:57 @3) + (1:01 @4) 3.2 km (5:32 / km)
ahr:145 max:151 shoes: pegasus 6

And then after another short break, a couple more miles, because that's what you're supposed to do.

And then went home quite satisfied.

Tuesday Jan 5, 2016 #

2 PM

road running 56:54 intensity: (26 @1) + (12:25 @2) + (38:11 @3) + (5:52 @4) 6.66 mi (8:33 / mi) +59ft 8:28 / mi
ahr:146 max:153 rhr:53 weight:138lbs shoes: pegasus 6

Back roads in Whately, almost completely flat. Ran faster than intended, by quite a bit, supposed to be easy recovery. At least I spent a while working on form, so not a waste

Cold again (though far from really cold), had the warmer gloves on, much better.

---------

I gave some thought this morning to venturing up north this evening for what I term another "interesting life experience," the event in question being a rally scheduled in Claremont, NH by the Donald. I'm no fan of his, for sure, but I think it would be interesting to partake of the experience (both him and his fans). You could procure a ticket online, seemed pretty straightforward.

But I just couldn't pull the trigger.

Sitting here now, nice warm home, no need to drive 75 minutes each way, and maybe wait in the cold a long time to get in, and maybe not get in, and maybe, well, I'm quite happy being home. But, under the theory of nothing ventured, nothing gained, I really should have gone...



C • The Donald 12

Monday Jan 4, 2016 #

11 AM

road running 1:21:41 intensity: (33 @1) + (11:52 @2) + (34:10 @3) + (35:06 @4) 9.14 mi (8:56 / mi) +817ft 8:14 / mi
ahr:150 max:160 weight:138lbs shoes: pegasus 6

Up, then down, with a little flat before and after. Not sure why I chose this route other than I hadn't run it for a long time.

But managed OK, the only problem being very cold hands by the time I reached the top. Thought they were going to be a disaster by the time I was done, since you generate less heat going down, but I spent the rest of the run working on them (squeeze, relax, squeeze, relax, just getting the blood to flow better) and by the time I was done they were actually feeling not so cold. And no painful thawing period.

Next time it's below 30 take the warmer ones.

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