Sunday Sep 7 |
 | Running warm up/down 1:00:23 [2] 10.51 km (5:45 / km) +187m 5:17 / km | |
| ahr:137 max:151 shoes: R-NB 891's |
| 35 today. No more free lunch in running. Did some Brookmead Farms and Glenhardie front yards |
Saturday Sep 6 |
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| Event: THE WASCALLY WABBIT TWAIL WUN
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| Note | |
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| http://www.pretzelcitysports.com/08%20wascally%20w...
Probably the furthest from nearest finisher I've ever been in a trail run. 6th was 4% faster, 8th was 6% slower - a 3 minute interval in a 30-ish minute race where I was the only finisher... |
| Running warm up/down 10:27 [2] 1.65 km (6:20 / km) +35m 5:44 / km | |
| ahr:125 max:148 shoes: O-VJ Integrator Spikes |
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| Running race 37:54 [4] 8.05 km (4:42 / km) +336m 3:54 / km | |
| ahr:171 max:179 shoes: O-VJ Integrator Spikes |
| Hilly trail loop at Ridley. Winners were 32-something (2 close by each other) |
Friday Sep 5 |
| Running 30:00 [3] 3.0 mi (10:00 / mi) | |
| shoes: R-NB 891's |
| I'm pretty sure I did something.. |
Thursday Sep 4 |
| Running tempo 1:15:27  13.81 km (5:28 / km) +250m 5:01 / km | |
| ahr:142 max:172 shoes: R-NB 891's |
| Longish loop with a few tempo sections with/near Jackie, Angelica & Tom |
Wednesday Sep 3 |
| Running 20:34 [2] 3.6 km (5:43 / km) +28m 5:30 / km | |
| ahr:126 max:143 shoes: R-Asics |
| Plan A was to just run intervals this evening, like we've done as a family for the past two weeks, but Angelica canceled out on that to go run with a friend in the AM.
Plan B was to run 1km hard in the middle of a 40 minute run, but I had a hard time getting going in the late morning, and decided:
Plan C: I should just go to the intervals in the evening anyway, so I cut this run short and easy, and then:
Plan D was to just eat a freshly cooked dinner and spend an evening with the family at 6pm, instead of heading off to intervals.
Very slackerish. Tomorrow I intend to run a tempo run with Jackie, as suggested by Angelica to justify Plan D above, but Jackie didn't return my call yet, it's pretty late, and she often runs quite early. |
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| C • Happy Birthday 2 |
Tuesday Sep 2 |
| Running 51:00 [1] 8 km (6:23 / km) +100m 6:00 / km | |
| ahr:120 max:138 shoes: R-NB 891's |
| With Angelica on her first post-Rogaine recovery run. She was really dragging without any particular complaint but that she didn't want to run. I should've done my own run.
2 hours was called for in an 8-hr week, and I was really planning on 80 early on, due to post-6-hr-Rogaine-ness. But 51 didn't seem like enough, esp. at the pace we went. Slacking is setting in.
Later in the day I felt pretty lazy too. Not sure if it's the resurgent heat, or Rogaine (or fall) induced. |
Monday Sep 1 |
| Running 26:48 [2] 4.56 km (5:53 / km) +40m 5:38 / km | |
| ahr:129 max:144 shoes: R-NB 891's |
| 40 minutes was called for officially in this 8-hr week, but as I just did a 6-hr Rogaine, half was in the plan. R-calf a bit sore by the end, otherwise just fine - definitely way less post-race damage than the marathon, where I was happy to go 10min/km... |