Monday Jan 31 |
 | Road Run (hare & back x2) 33:52 [4]7.7 km (4:24 / km) | |
| ahr:140 max:171 rhr:41 slept:8.0 shoes: Response Trail CL '03 |
| 2x out & back, hammered the first 1500m on dirt, then cruised the other 3.
1500m splits:
5:35
7:20
6:41
7:03
nice day for a change - mid 30's, sunny |
Sunday Jan 30 |
| Orienteering - Event race (Munnisunk Woods) 22:33 [4]3.05 km (7:24 / km) | |
| spiked:12/12c rhr:51 slept:7.5 shoes: Kumasi GTX |
| see racing |
Saturday Jan 29 |
| Trail Run - Tempo (Soapstone / Sodom) 46:33 [3]8.25 km (5:39 / km) +230m 4:57 / km | |
| ahr:140 max:168 rhr:47 slept:8.5 weight:168lbs shoes: Response Trail CL '03 |
| 0F, sunny at 8am. Nobody showed again to run, so wound up running solo. dirt roads packed by snowmobiles, a few ventures off the road were really difficult going in deep powder, so basically stuck to the roads (calling it trails due to somewhat loose footing due to snow). Snowmobile track broken out up the 1/2 marathon course up woodchuck hill on N side so followed that up hill only to have snowmobile tracks veer off toward the gun club. So the top of woodchuck and the downhill back to Gulf Road were in deep powder, but at least it was downhill. Uphill it would have really sucked... |
Friday Jan 28 |
| Road Run (hare & back) 19:13 [3]4.7 km (4:05 / km) | |
| ahr:143 max:175 rhr:44 slept:8.0 shoes: Response Trail CL '03 |
| 15f, sunny - out & back, considered doing it twice but extremities getting chiily...
yeah, lousy excuse, but at least i'm getting out the door |
Thursday Jan 27 |
| Road Run (hare & back 2x) 34:25 [3]7.7 km (4:28 / km) | |
| ahr:138 max:161 rhr:40 slept:7.5 weight:168lbs shoes: Response Trail CL '03 |
| double out & back on dirt road
damn cold, not much motivation except to finish & warm up |
Tuesday Jan 25 |
| Road Run (hare & back) 20:10 [3]4.7 km (4:17 / km) | |
| ahr:147 rhr:46 slept:8.5 (injured) shoes: Response Trail CL '03 |
| didn't feel like running on uncleared roads, so just a quick out & back.
rt glute still sore from sundays run - muscle strain presumably |
Sunday Jan 23 |
| Road Run (lake & back) 52:22 [2]10.5 km (4:59 / km) | |
| ahr:134 shoes: Response Trail CL '03 |
| snowy, slippery road. wind whipping off lake sent wind chills below zero. well dressed but extra layers of clothes a little restrictive |
Saturday Jan 22 |
| Road Run (hare & back) 20:15 [4]4.7 km (4:19 / km) | |
| ahr:152 max:167 shoes: Response Trail CL '03 |
| snow just starting, very cold - short but fast workout |
Wednesday Jan 19 |
| Road Run (house > hare) 10:04 [2]2.35 km (4:17 / km) | |
| ahr:137 rhr:43 shoes: Kumasi GTX |
| easy run, usual loop reversed |
| Trail Run - Tempo (hare reverse) 8:29 [3]1.75 km (4:51 / km) | |
| ahr:145 shoes: Kumasi GTX |
| |
| Road Run (lake > house) 24:33 [2]5.25 km (4:41 / km) | |
| ahr:138 shoes: Kumasi GTX |
| reverse loop |
Monday Jan 17 |
| Road Run (slr>powerline) 23:14 [2]5.25 km (4:26 / km) | |
| ahr:132 shoes: Response Trail CL '03 |
| easy run, same route but keeping hr in 130's |
| Trail Run - Tempo (powerline>hare) 8:53 [2]1.75 km (5:05 / km) | |
| ahr:134 shoes: Response Trail CL '03 |
| |
| Road Run (back from hare) 11:00 [2]2.35 km (4:41 / km) | |
| ahr:134 shoes: Response Trail CL '03 |
| easy run... |
Sunday Jan 16 |
| Trail Run - Tempo (powerline / hare rd) 7:27 [5]1.75 km (4:15 / km) | |
| ahr:152 rhr:43 slept:7.0 shoes: Response Trail CL '03 |
| hard effort overall really pushed once on jeep road - pr for this segment & overall road / trail combo |
| Road Run (SLR>SL>Hare) 20:43 [4]5.25 km (3:57 / km) | |
| ahr:150 shoes: Response Trail CL '03 |
| 1500m outbound = 5:42 |
| Road Run (back from Hare) 9:58 [4]2.35 km (4:14 / km) | |
| ahr:151 shoes: Response Trail CL '03 |
| tired after hare, but pushed best possible sustainable pace back to house
1500m inbound - 6:38 |
Saturday Jan 15 |
| Trail Run - Tempo (sampler) 32:51 [3]6.1 km (5:23 / km) | |
| ahr:133 max:174 rhr:44 slept:4.0 shoes: Response Trail CL '03 |
| icy, water on trails, solo run today, pushed hills, felt ok - lost time running around new 'ponds' on trails |
Thursday Jan 13 |
| Road Run (campus) 16:07 [3]3 km (5:22 / km) | |
| ahr:137 shoes: Response Trail CL '03 |
| to/from shelter falls - back via N Eagleville |
| Trail Run - Tempo (Shelter Falls) 17:54 [3]3.5 km (5:07 / km) | |
| ahr:145 shoes: Response Trail CL '03 |
| Late start, cut short - came back on N. Eagleville Road. Wet snow, slushy, very slippery. Backsliding on hills. Good workout, but not a lot of zip... |
Tuesday Jan 11 |
| Road Run (campus) 21:55 [3]4 km (5:29 / km) | |
| ahr:135 shoes: Response Trail CL '03 |
| to/from Shelter Falls Trail |
| Trail Run - Tempo (Shelter Falls) 28:46 [3]5 km (5:45 / km) | |
| ahr:142 shoes: Response Trail CL '03 |
| shelter falls, legs tired from yesterday & Sunday - not much zip. Lots of snow and wet spots. Probably skip tomorrow or just do a short run. |
Monday Jan 10 |
| Road / Trail Mix (SLR>SL>hare) 43:50 [3]9.25 km (4:44 / km) | |
| ahr:151 max:163 slept:8.5 shoes: Response Trail CL '03 |
| decent runs 2 days in a row, legs felt fluid, energy good, hr reasonable. Not stellar pace, far better than most of the past couple months |
Sunday Jan 9 |
| Road / Trail Mix (SLR-SL-Hare) 45:06 [4]9.25 km (4:53 / km) | |
| ahr:140 max:170 rhr:47 slept:6.0 shoes: Response Trail CL '03 |
| Early AM run on icy roads and crusty trail. Out dirt road (1500m splits 6:20 out, 6:53 return), then around lake, then rather than retracing, went up powerlines and back along hare road - beautiful morning with ice crackling off trees in sunlight.
Much better run than previous - adjusted meds - able to get HR up and maintain mid 140's at a conversational pace, 150's when pushing. |
Tuesday Jan 4 |
| Road / Trail Mix (Campus / Shelter Falls) 55:00 [2]9 km (6:07 / km) | |
| (sick) shoes: Response Trail CL '03 |
| sluggish run, hard breathing... basically sucked.. |
Saturday Jan 1 |
| Trail Run - Tempo (sampler) 32:42 [3]6.1 km (5:22 / km) | |
| shoes: Response Trail CL '03 |
| solo run today, sluggish & short stride on dirt road, improved once warmed up and on trails |