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Training Log Archive: Grandpa Lefty

In the 7 days ending Aug 11:

activity # timemileskm+ft
  road run9 6:31:57 55.5(7:04) 89.32(4:23) 1700
  Weights & Core2 3:00:00
  Total11 9:31:57 55.5 89.32 1700

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Sunday Aug 11 #

Note
(rest day)

Saturday Aug 10 #

7 AM

road run race 2:47:27 [5] 26.2 mi (6:23 / mi) +1200ft 6:08 / mi
shoes: Nike Pegasus Black

Paavo Nurmi Marathon. 1st Overall so new course record. Gregg made a surprise showing and supplied Nuun at key locations. Made a big difference not having to drink much sugar filled Gatorade. Hillier than the original course I would guess 500 ft more. I thought the second half was harder than the first due to longer drawn out hills. Looking at the elevation chart there were nearly no flat spots.
1-6:35 Trying not to chase the relay rabbits up the hill
2-6:16 A little downhill to settle into pace
3-6:02 More down
4-6:14 More down
5-6:54 Steepest hill of the course and over a mile long through Monteal Passed one of 2-5 man relay runners ahead of me. Killer hill!
6-6:11 Some down. Felt good.
7-6:23 A little more up. Passed Other relay team.
8-6:07 Some down. Cruising.
9-6:19 Some up some down.
10-5:59 Down through Iron Belt.
11-6:08 Heading Down E to Whitecap. Got repassed by the relay team. Told him not to let me beat them. He was a fast one...Sub 6's.
12-6:14 Down gradual hill to Whitecap
13-6:36 Turnaround. Saw a 2 man relay warming up and told him I would see him soon. He looked like a runner.
14-6:10 Up the gradual hill
15-6:24 Up and Up
16-6:32 More up and passed by relay dude. He was flying.
17-6:24 Steeper up on 77 through Iron Belt
18-6:31 Still up but easier hill
19-6:29 More up
20-6:20 Some down. Feeling like a bonk was coming. Worried.
21-6:25 Up into Montreal. Just one mile at a time says Gregg. Working.
22-6:10 Nice Down through Montreal. Badly needed.
23-6:37 Climbing back out.
24-6:37 More up and some dirt road.
25-6:50 Big hill at the end of the gravel. Dying but so close.
26-6:38 Big push up the final hill then decent down
.2-1:15 Steep down and block to finish

Friday Aug 9 #

5 AM

road run 16:30 [3] 2.0 mi (8:15 / mi)
shoes: Nike Pegasus Black

Windmill rd out and back. Slow start.
5 PM

Weights & Core 1:00:00 [2]

weights

Thursday Aug 8 #

5 AM

road run 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Pegasus Black

Lyman lake rd out and back.
4 PM

road run 23:30 [3] 3.0 mi (7:50 / mi)
shoes: Nike Pegasus Black

To the tracks and back plus some in the yard.

Wednesday Aug 7 #

5 AM

road run 22:00 [3] 2.7 mi (8:09 / mi)
shoes: Hoka Bondi 5

Lyman Lake rd out and back.
5 PM

road run 38:30 [3] 5.4 mi (7:08 / mi)
shoes: Nike Pegasus Black

c-pine-valley brook-lyman lake-c. First 1/2 mile felt terrible then things felt great.

Tuesday Aug 6 #

5 AM

road run 24:00 [3] 3.0 mi (8:00 / mi)
shoes: Hoka Bondi 5

Lyman lake rd out and back.
4 PM

Weights & Core 2:00:00 [2]

weights

Monday Aug 5 #

5 AM

road run 24:00 [3] 3.0 mi (8:00 / mi)
shoes: Hoka Bondi 5

Lyman lake rd out and back.
2 PM

road run intervals 56:00 [4] 7.7 mi (7:16 / mi) +500ft 6:51 / mi
shoes: Nike pegasus Blue/Grey 3

UMD 10x1min. Last workout. Averaged 6 for the 20 minutes on the track. Warm up and cool down in bagley.

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