Training Log Archive: smIn the 7 days ending Apr 25, 2010:
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Sunday Apr 25, 2010 #
trail run long 4:06:00 [3] 24.8 mi (9:55 / mi) +4660ft 8:25 / mi
ahr:155 shoes: brooks launch
Long run similar to last week. Went a fair bit mellower except for a 25 min effort up gray butte to settle the score from last week. took more fluids and salt. felt WAY better the last hour or so.
Saturday Apr 24, 2010 #
trail run intervals 1:00:00 [3] 7.75 mi (7:45 / mi)
ahr:154 max:181 shoes: brooks launch
Track workout. Ran for an hour at 7:55 pace, after every mile did a 400m pickup at 5:25 pace.
Friday Apr 23, 2010 #
trail run hills (power walking) 1:59:00 [3] 9.6 mi (12:24 / mi) +3400ft 9:17 / mi
ahr:146
2 laps up the Burma/scar from the river. power walking up running down. 29 min up/ 15 down both times
Thursday Apr 22, 2010 #
trail run (recovery) 28:00 [3] 3.1 mi (9:02 / mi) +200ft 8:31 / mi
shoes: brooks launch
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.