Training Log Archive: sm

In the 7 days ending Jan 30, 2011:

3:58

0:00

trail run 3:58:45 [3] 26.0 mi (9:11 / mi) +4000ft 8:01 / mi
ahr:148 max:172 shoes: asics ds trainer 2

3 laps on the Kuilau trail above Kapaa. Thought i was running pretty slow (which i was) but still managed to bonk and fade a bit at the end.

trail run 46:04 [3] 5.32 mi (8:40 / mi)
ahr:135 max:159 shoes: asics ds trainer 2

Hanalei beach loop and then soccer fields for form drills and a couple of pickups @ 6:00 pace. Now i know what 100% humidity feels like.

trail run 58:27 [3] 6.01 mi (9:44 / mi) +980ft 8:25 / mi
ahr:133 max:160 shoes: asics ds trainer 2

Trail cruiser on Kuilau Ridge above Kapaa. Humid and sticky but felt pretty good.

road run 1:19:17 [3] 10.17 mi (7:48 / mi) +770ft 7:16 / mi
ahr:151 max:177 shoes: asics ds trainer 2

pseudo cut down on the road. warmup then 7:30 to 6:40. I think i was the one getting cut down.

Note

Dawn patrol hike with Sierra out on the Westside of the island on the nu'lolo awaawapuhi loop. 11.3 miles maybe 3000' vert.

trail run 46:11 [3] 5.1 mi (9:03 / mi) +545ft 8:13 / mi
ahr:146 max:169 shoes: asics ds trainer 2

recovery run on the powerline. threw in a 6:40 on the downhill to shake the rust off.