Training Log Archive: smIn the 7 days ending Apr 21, 2010:
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Wednesday Apr 21, 2010 #
road run tempo 1:05:00 [3] 9.0 mi (7:13 / mi)
ahr:161 max:180 shoes: brooks launch
4 mile tempo effort on the road, splits were 6:40 6:29 6:28 6:15
HR @ 150 for warmup 175 for tempo
HR @ 150 for warmup 175 for tempo
Tuesday Apr 20, 2010 #
trail run (recovery) 1:09:00 [3] 7.5 mi (9:12 / mi) +500ft 8:39 / mi
ahr:141 shoes: sportiva wildcat
Went for a spin in the park, luckily the really hard stuff didn't start coming down until i got out the door. Did 6 uphill sprints on the Burma. Legs feeling better, should be able to put in an effort tomorrow.
Monday Apr 19, 2010 #
trail run 45:30 [3] 4.5 mi (10:07 / mi) +200ft 9:42 / mi
ahr:132 shoes: brooks launch
Ez recovery run w/ the hound. Did some form drills and light stretching. Sore and stiff but not crippled. Weighed myself last night, i was definitely dehydrated a bit but also short on salt, glycogen and man sauce.
Sunday Apr 18, 2010 #
trail run long 3:53:00 [3] 22.0 mi (10:35 / mi) +5400ft 8:36 / mi
ahr:170 max:187 shoes: brooks launch
This ones gonna leave a mark. Burma, scar, grey butte X 1.5 and a cole loop. Ran most of it with Rod and picked up Kami for a while on Grey Butte. Wheels came off the cart with around an hour to go (no surprise) Probably a better workout than if i had raced Peterson. All time high avg hr.
Saturday Apr 17, 2010 #
trail run warm up/down 28:20 [3] 3.0 mi (9:27 / mi) +200ft 8:53 / mi
shoes: brooks launch
ez recovery jog w/ the hound, felt OK but quad are actually pretty sore. Hope to have more of my A game tomorrow.
Friday Apr 16, 2010 #
trail run 2:38:30 [3] 14.4 mi (11:00 / mi) +3000ft 9:12 / mi
ahr:155 shoes: sportiva wildcat
Top of grey butte and back. Felt really lousy at the start so took it pretty easy, felt a bit better on the way home but that might be because its all downhill. Heartrate seemed to high for the effort.
Thursday Apr 15, 2010 #
trail run 28:00 [3] 3.1 mi (9:02 / mi) +200ft 8:31 / mi
shoes: sportiva wildcat
Recovery tool around the park. Also went for a 3mi hike with the licker dog out at grey butte to stash some beverages for this weekend. Felt pretty tired today after travelling and the climbing/running/yoga trifecta.