Training Archive: jimaIn the 30 days ending 2005-09-30:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||
Friday Sep 30 | ||
| Run warm up/down (trail) 28:00 [2] | |
| ahr:155 | ||
| 5:40 inner bike trail back to loop
2:18 over to S. bike trail :58 in to loop Got twinges in right groin during last sprint, eased off 3:42 from loop junction back to Ahern loop, then 4:00 back to car, CCW | ||
| Run intervals (trail) 2:30 [5] | |
| ahr:170 max:179 | ||
| 5x30 sec sprints on S. loop trail at Ahern
ran CCW, 3 sprints in first loop, 2 in second with 30 second walking recovery between | ||
Tuesday Sep 27 | ||
| Run warm up/down (trail) 46:00 [2] | |
| ahr:145 | ||
| 6:12 Ahern Loop counterclockwise to inner bike trail
5:26 bike trail to loop 1:30 loop to industrial park trail :25 to new S bike trail 1:09 to loop 7:40 1st loop (including 3x30 sec sprint with 3:00 cooldown) 9:00 2d loop (2x30 sec sprint) 1:41 back to Ahern loop (including 1x30 sec sprint) 3:00 walk loop to inner bike trail 6:50 inner bike trail 2x30 sec sprint) 7:15 back to car | ||
| Run intervals (trail) 4:00 [5] | |
| max:179 | ||
| total of 8 - 30 sec sprints with 3:00 cool down between
peak HR 179, ave peak 170 recover to HR 120 | ||
Sunday Sep 25 | ||
| Run (pavement) 30:00 [2] | |
| ahr:150 max:169 shoes: Nike AirMax Triax | ||
Monday Sep 19 | ||
| Run (woods / trail) 24:20 [3] *** | |
| ahr:160 max:170 0c | ||
| Ahern at dusk
5:12 ccw on loop trail to bike path 5:26 bike path thru the center back onto loop trail 1:29 cw on loop tr to industrial park cutover :28 to s bike path 1:04 to junction on s bike path 6:05 s bike path loop 1:04 back out to Ind pk cutover :27 back to loop path 1:25 ccw back to center bike path 1:40 back to parking lot nice running, took it easy as it was getting very dark in the woods, lots of roots to trip on worth doing these loops some more | ||
Sunday Sep 11 | ||
THE MEGA - Splits | ||
Tuesday Sep 6 | ||
| Exer Bike warm up/down 24:00 [2] | |
| getting nowhere fast.... | ||
Saturday Sep 3 | ||
| Run (pavement) 23:50 [2] | |
| max:160 | ||
| Easy run - see if my hamstring is OK. Didn't have any problems with it.
Up Gilford Ave, Ridgewood, MorrillSt, Woodland Ave Not a lot of energy - not in great shape for the Mega Control next weekend | ||