Training Archive: cmorseIn the 31 days ending 2004-07-31:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | ||||||||||
Saturday Jul 31 | ||
| Trail Run - Tempo (Soapstone) 1:22:05 [3]12.8 km (6:25 / km) +200m 5:57 / km | |
| ahr:124 max:182 rhr:48 slept:8.0 | ||
| 8am - ran sampler then out to 4 corners, back on hemlock & race course.
Easy pace w/ Kevin for most of the run (avg 121), pushed hard over the final climb of soapstone on the race course (avg 150, max 184). | ||
Friday Jul 30 | ||
| Trail Run - Tempo (Crandalls ext) 27:10 [3]6.6 km (4:07 / km) +165m 3:40 / km | |
| ahr:148 max:194 rhr:47 slept:7.0 | ||
| 5:00pm - overcast, warm. Ran outer loop but cut across by lodge, over to Red trail and reran first part for a bit of extra distance. Course has lots of twists and turns - would like to wheel it sometime. Might be nice for a mid-winter 6-hour/50k fat ass type run - short loop, big hill, heated aid station at the lodge? Who knows... will think about it.
Not sure where 194 HR came in - probably on hill although I wasn't pushing it super hard, I wasn't running it easy uphill either. | ||
Thursday Jul 29 | ||
| Road Run (Bridge & Back) 31:01 [2]6.3 km (4:55 / km) | |
| ahr:130 max:141 rhr:48 slept:8.0 | ||
| 8:15pm - short, easy run before it got dark. Had dinner at Harry's place on way back from Mystic - heavy stomach for running.
Turned on the HR alarm to beep over 70%. Only 66 seconds above the zone, rest stayed in the zone. 14:46 out, 15:15 back 1500m return - 7:46 | ||
Wednesday Jul 28 | ||
| Road Run (Cider Mill Tempo) 20:58 [4]5 km (4:12 / km) | |
| ahr:155 max:167 rhr:48 slept:6.5 | ||
| Feeling pretty tired of late, could just be lack of running opportunity. Didn't feel like driving to a trail late in the day, so opted to run the Cider Mill 5k course - USATF measured 5k - perhaps I'll run this as a weekly benchmark. Not fully sure of course, ran first mile briskly, but not excessively, then easy for the middle and pushed the latter third, although I was pretty tired the last 5 minutes or so. Intermediate marks not evident on road, so splits are at each major turn.
Gehring Rd Ext - 6:40 (HR 149 avg) Weigold - 3:43 (HR 157 avg) Metcalf Crossing - 4:13 (160 avg) Finish - 6:21 (161 avg) | ||
Sunday Jul 25 | ||
| Note | |
| Resting HR 40 bpm around 10:30 pm - seems awfully low? | ||
Thursday Jul 22 | ||
| Road Run (Browns Bridge / Webber) 24:20 [2]4.75 km (5:07 / km) | |
| ahr:107 max:120 | ||
| 9:30pm, 72F, humid - slow run in the dark. Something in the air - lots of wheezing | ||
Wednesday Jul 21 | ||
| Road Run (Eastwood Loop) 17:55 [3]4.5 km (3:59 / km) | |
| ahr:140 max:151 | ||
| 11am, sunny, humid, mid 80's - same as yesterday but not as sluggish on the backside. Actual time was 19:35, but had 1:40 stop at ATM and to tie shoes. HR down to 95 during 'break' but picked things right back up after getting cash for lunch. | ||
Tuesday Jul 20 | ||
| Road Run (Eastwood Loop) 18:40 [4]4.5 km (4:09 / km) | |
| ahr:143 max:163 | ||
| noon, 85, sunny, humid. Quads not sore anymore, so out for another brisk run. Felt good for first half - 8:07 to post office, but then the energy just left me for the back half. Just no resolve to push... | ||
Monday Jul 19 | ||
| Note | |
| Lots of muscle soreness Sunday and Monday AM. After not running for a month, coming back with relatively hard runs, albeit short ones, not such a good idea. Perhaps do an easy run this afternoon, but otherwise will lay off until muscle soreness subsides. | ||
Saturday Jul 17 | ||
| Road Run (SLR <-> Bridge) 24:18 [3]5.4 km (4:30 / km) | |
| ahr:126 max:156 rhr:50 | ||
| Early AM run out to bridge and back. Calves, Quads and inner thighs all tight from Thursday.
3:39 warmup 1st 1500m - 5:39, 491 paces. 155hr max recovery - 7:57, 131hr avg 2nd 1500m - 7:02, 501 paces, 134 hr avg | ||
| Road Run (cooldown (walk)) 8:04 [1] | |
| ahr:104 | ||
| Trail Run - Tempo (Crandalls) 24:58 [4]4.75 km (5:15 / km) +165m 4:29 / km | |
| ahr:158 max:172 | ||
| sore calves etc. Went swimming w/kids in PM - ran outer loop first. T-Storms arrived at end closing the beach. Ran the uphill, although very tough not to slow to a walk. Brisk on the downhill, not much left at the end - more of a slow jog around the ball fields. | ||
Thursday Jul 15 | ||
| Road Run (Eastwood Loop) 17:54 [4]4.5 km (3:59 / km) | |
| ahr:157 max:168 | ||
| First run in over a month. Moderately hard pace, but not really pushing - not sure what I had in me. Right calf tight early on - loosened up. Chest very tight. Not a bad time considering.. | ||