Sunday Jul 29 |
 | Orienteering 1:26:21 [2] ** 13.6 km (6:21 / km) +50m 6:14 / km | |
| shoes: R-Champion Grey/Orange |
| http://www.gmap-pedometer.com/?r=1181810
Early AM, Vadim's 'loop' (a bunch of trails near the home he's soon vacating) - he said '55-60 minutes, easy pace'. Yeah, sure...
After the long drive home from the beach, my R-IT/hip was pretty sore, night and next morning. |
Saturday Jul 28 |
| Running intervals 14:34 [4] 2.3 km (6:20 / km) +280m 3:56 / km | |
| max:176 shoes: R-NB White Shoe (531's)s |
| Early AM hill intervals. Still too hot to do 8, so did 4...
1:44+2:06=3:50 (maxHR 164)
1:35+2:04=3:39 (170)
1:37+1:55=3:32 (175)
1:42+1:51=3:33 (176)
vs PR of 2:56 (from last Sunday...) |
| Running warm up/down 1:12:00 [2] 11.8 km (6:06 / km) +120m 5:48 / km | |
| ahr:137 shoes: R-NB White Shoe (531's)s |
| Warmup, and long loop bad to get in distance. 2 sodas & 1 exced at finish, head totally fine |
Friday Jul 27 |
| Running 32:14 [2] 5.68 km (5:40 / km) +90m 5:15 / km | |
| ahr:133 max:151 shoes: R-NB White Shoe (531's)s |
| W/Angelica |
Thursday Jul 26 |
| Running long 2:04:25 [2] 19.59 km (6:21 / km) +200m 6:03 / km | |
| ahr:137 max:157 shoes: R-NB White Shoe (531's)s |
| Chesterbrook, Summerhill and some new development trails
RF temp. 78->88 - got notably slower by the end (5:45/km -> 6:30/km at same HR effort) |
Wednesday Jul 25 |
| Running 59:04 [2] 9.99 km (5:55 / km) +120m 5:35 / km | |
| ahr:135 max:150 shoes: R-NB White Shoe (531's)s |
| Chesterbrook trails with Angelica. 80-85 degrees. Looks like a nice weekend for the beach. |
| Strength (Hip & Ankle & Pineapple) 5:00 [1] | |
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| C • Pineapple...? 4 |
Tuesday Jul 24 |
| Strength (Hip & Ankle) 5:00 [1] | |
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| Running (Grass & Paved) 20:00 [2] 3.53 km (5:40 / km) +30m 5:26 / km | |
| shoes: R-NB White Shoe (531's)s |
| AM |
| Running intervals 7:59  2.4 km (3:20 / km) | |
| max:183 shoes: R-NB White Shoe (531's)s |
| 6x400 w/ 200m jogging rest. 1st 4 chasing Patrick & Terry at VF Striders track workout.
82, 79, 77, 77, 82, 82
On last 2 I hit 182 HR at one point, but didn't sustain >180 as long - company helps.
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| Running warm up/down (Grass & Paved) 46:45 [2] 7.77 km (6:01 / km) +140m 5:31 / km | |
| ahr:145 shoes: R-NB White Shoe (531's)s |
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Monday Jul 23 |
| Strength (Hip & Ankle) 4:00 [1] | |
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| 1/2 normal ankle work |
| Running (Grass, Trails) 25:21 [3] 4.65 km (5:27 / km) +58m 5:08 / km | |
| ahr:135 max:144 shoes: R-NB White Shoe (531's)s |
| Record setting cold day in July - about 60 and raining when I started around 11am... I finally felt warm halfway through. |