Sunday Jun 10 |
 | Running 38:34 [2] 4.0 mi (9:39 / mi) | |
| shoes: R-NB Grey Shoes |
| VF Park with Angelica. Was planning for 60, but she was tired, and we both had work to do on our move (must be moved into new house in 12 days - training will suffer a bit...) |
Saturday Jun 9 |
| Running race 19:04 [4] 5 km (3:49 / km) +80m 3:32 / km | |
| ahr:174 max:181 shoes: R-NB Grey Shoes |
| Better time than two weeks ago, on steeper course. Got up ~75 min. before start, liquid breakfast (juice, water, gatorade). Felt a little funky before the start, but was okay on the course. Start was dowhill, incl. a steep downhill bit at 25-50m where I took the lead. Didn't rescind lead until ~400m (1:13 into the race...), still on a downhill, but not as steep. Finished 5th, passing someone at 4.2km... Terry from VFS was 4th, and ~200m ahead. Kimberton, St. Basil 5km |
| Running warm up/down (Paved, Grass) 38:47 [2] 6.64 km (5:50 / km) +100m 5:26 / km | |
| ahr:138 max:159 shoes: R-NB Grey Shoes |
| 10 minutes up, 30 minutes down (2nd lap of course after 5 minutes of water.) Lapped 5 people... |
Friday Jun 8 |
| Running (Grass) 22:36 [2] 3.97 km (5:42 / km) | |
| ahr:142 max:153 shoes: R-NB Grey Shoes |
| Hot, bailed early on 30 minute run. |
Thursday Jun 7 |
| Running (Trails) 33:00 [2] 5.68 km (5:49 / km) +160m 5:06 / km | |
| ahr:134 max:148 shoes: R-NB Grey Shoes |
| VF Mt. Joy - looking for nice forest. There isn't any at this point... |
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| C • Seriously? 8 |
Wednesday Jun 6 |
| Running long (Trails) 1:30:10 [2] 15.23 km (5:55 / km) +100m 5:44 / km | |
| ahr:138 max:157 shoes: R-NB Grey Shoes |
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Tuesday Jun 5 |
| Running warm up/down 18:32 [2] 3.74 km (4:57 / km) +10m 4:53 / km | |
| ahr:144 max:153 shoes: R-NB Grey Shoes |
| Warmup for track intervals |
| Running intervals 8:29 [5] 2.55 km (3:20 / km) | |
| max:186 shoes: R-NB Grey Shoes |
| Track intervals - running with the winner of the 5k 9 days ago. He was doing 2:40- 800's. I ran 400, diagonal slow, last 200 with him.
400: 79
150: 30
400: 83
200: 40
400: 82
200: 38
600: 120 (HR hit 186 at end, a recent high, was trying to hold 800 with him...)
200: 36.7 (5 minutes later) |
| Running warm up/down (Intra & cool) 30:00 [2] 4 km (7:30 / km) +20m 7:19 / km | |
| shoes: R-NB Grey Shoes |
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Monday Jun 4 |
| Running 33:00 [2] 6 km (5:30 / km) | |
| shoes: R-Champion Grey/Orange |
| Still wet out. VF trails. Ran into MJ and ran along with her a bit until my new HR<130 alarm started beeping and I had to bail to get my HR back up to a useful range. It was nigh impossible to do so politely esp. since she did ask what the alarm was about and I told the truth. She's not really slow... on the flats I was at about HR 129 with her, uphill to 141 (I think most other runners really surge in effort when going uphill), then well below 130 on the downhill where (like most runners, and me when not wearing an HR monitor) will rest a bit. |
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| C • AP rankings... 6 |