Sunday Mar 24 |
 | Trail Run - Tempo (Home <--> 190) 2:37:53 [4]26 km (6:04 / km) | |
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| 9:15am - nice day for a run, finally got back in the woods. 10:00 to 140, 22:07 to Soapstone Rd, 22:30 to top of quarry trail, 18:50 to 190 via woodchuck. Return splits - 19:46, 17:06 (hard 3.8km downhill), 30:53. 16:41 - a bit of walking on the last two splits - could have run, just didn't feel like it. |
| Note | |
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| Right knee still a bit sore - probably too much repetitive hammering on treadmill. Felt better after trail run |
Thursday Mar 21 |
| Gym (Treadmill) 24:00 [3]4.82 km (4:59 / km) | |
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| 6:15am - 3 miles easy, right knee a little sore from Monday speedwork. Kept HRmax below 75% (135bpm) |
Monday Mar 18 |
| Gym (Treadmill - warmup) 5:00 [2]1 km (5:00 / km) | |
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| Gym (Treadmill - cooldown) 3:00 [2]0.4 km (7:30 / km) | |
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| Gym (Treadmill - Intervals) 18:30 [4]4.35 km (4:15 / km) | |
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| 12:30pm - 2 sets of 6x45sec intervals, 45sec recovery |
Friday Mar 15 |
| Gym (Treadmill - warmup) 5:00 [2]1 km (5:00 / km) | |
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| 6:15am - 5min warmup |
| Gym (Treadmill - cooldown) 3:00 [2]0.53 km (5:40 / km) | |
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| 6:30am - cooldown after intervals |
| Gym (Treadmill - Short Interva) 12:00 [4]2.94 km (4:05 / km) | |
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| 6:20am - 4x45sec intervals - 2% upgrade, follow with brief rest, 4x45sec intervals 5% downgrade. 45sec between intervals |
Thursday Mar 7 |
| Gym (Treadmill) 20:00 [4]4.2 km (4:46 / km) | |
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| 6:00am - Intervals - 5min warmup, 8x45sec intervals, 45sec recovery. Began to do a set of faster downhill intervals but treadmill shut-down in the middle of first 12mph interval - quite a rude awakening... that thing comes to a stop in a hurry. Wasn't power cord or anything obvious, so I reported it to the staff and called it a morning without a cooldown. Time and distance are approximate as the displays obviously went dead when it stopped.... |
Monday Mar 4 |
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| a little sore from yesterday's assault on the M&M. Shoes were still waterlogged too - so I skipped the gym today... |
Sunday Mar 3 |
| Trail Run - Tempo (M&M) 6:05:00 [3]40 km (9:08 / km) | |
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| 8:20am - M&M fun run with Skrocki, Deb & Steve Pero, Ron D? and another couple from Albany whose name I forgot. Parked at the I-91 overpass and went in by Lake Bray and up Teabag to the M&M. M&M south to Rt 202 with Deb & Steve at which point I decided that I would get home a LOT later than I told people, so I turned around for the return trip early. I think everyone else was looking at about 33 miles for the day going all the way to the pike versus my 25 or so. Coming back onto the Mt. Tom map, I decided to shortcut the M&M with some compass free O pin-balling off marshes and knolls on the way downhill. Even though the map is pretty old, its still remarkably accurate - must be the quality mapping job, eh Peter? A little sore afterwards, but thats to be expected running so hilly/rocky a course on virtually no distance base.. |
Saturday Mar 2 |
| Gym (Treadmill) 20:01 [4]4.26 km (4:42 / km) | |
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| 3:10pm - late afternoon trip to the gym. another brief speedwork session. %min warmup, 4 min cooldown, 45sec intervals with 45 sec recovery. Felt good although chest tight by the end. HR into the 170's on most intervals |
Friday Mar 1 |
| Gym (Treadmill) 14:54 [3]3.2 km (4:39 / km) | |
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| 6:15am - haven't run in almost 3 weeks, brief visit to the gym to start March off right. 5min warmup then a series of moderate 30sec intervals w/ 30 sec recoveries. Last 1/4m coodown... |