Saturday Mar 17 |
 | Note | |
| |
| Shamrock Shuffle 5k, Hopewell High School. |
| Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +30m 5:41 / km | |
| |
| |
| Running race 23:01 [5] 5 km (4:36 / km) +100m 4:11 / km | |
| |
| I had not realized that "fast, rolling course" is shorthand for "you will have to ascend and descend the Everest three times within a span of 5k race". Otherwise felt good, except that the slush on the road made me take it easier on the downhills. |
Friday Mar 16 |
| Note | |
| (rest day) |
| |
Thursday Mar 15 |
| Running (treadmill) 35:19 [3] 3.8 mi (9:16 / mi) +61m 5:30 / km | |
| ahr:166 |
| |
Tuesday Mar 13 |
| Running 31:41 [3] 5.9 km (5:22 / km) +100m 4:57 / km | |
| ahr:175 |
| Hot. |
Monday Mar 12 |
| Running 31:48 [3] 5.9 km (5:23 / km) +100m 4:58 / km | |
| ahr:169 |
| The pace was 2, the effort was 3. Warm, sunny, nice. |