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Training Log Archive: mintore

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Road running3 3:54:25 24.2(9:41) 38.95(6:01) 161
  Mapping1 3:40:00 5.5(40:00) 8.85(24:51) 329
  Trail running1 43:15 5.17(8:22) 8.32(5:12) 30
  Treadmill1 40:00 4.09(9:47) 6.58(6:05) 130
  Warmup-down1 3:07 0.33(9:27) 0.53(5:52) 8
  Total6 9:00:47 39.29(13:46) 63.23(8:33) 658
  [1-5]6 8:54:16

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Saturday Oct 22, 2016 #

9 AM

Road running 1:38:26 intensity: (2:22 @0) + (4:48 @1) + (1:00:40 @2) + (29:21 @3) + (1:15 @4) 10.01 mi (9:50 / mi) +124m 9:28 / mi
ahr:136 max:156 shoes: Saucony Guide 9 - 2016

Cold at the start 41F.

Good and bad; relaxed running and kept the pace down because I spent the return looking for my lost hat that was sitting on the kitchen counter. However, my left ankle is not quite right so I stopped at 10 rather than 13 (12 was the intended minimum). The lost distance is mostly irrelevant and 50% of this run was on trails/grass. The ankle is a concern 2 wks out; I think it is an sporadic, overuse problem. I will treat it gently while mapping tomorrow.

Friday Oct 21, 2016 #

Note
(rest day)

Thursday Oct 20, 2016 #

6 PM

Road running 1:42:26 intensity: (3:40 @0) + (25:47 @1) + (1:00:38 @2) + (12:21 @3) 10.73 mi (9:33 / mi) +24m 9:29 / mi
ahr:128 max:136 shoes: Saucony Guide 9 - 2016

Not so nice in the lower 50s and raining when OJoy turfed me from car (ok, it was voluntary). Started running immediately and faster than my target to get warm. This changed quickly to feeling comfortable and warm enough, a pretty good run. Needed to stop briefly at 8 miles to get a headlamp as it was essentially dark, and my quads were tight at about 9 miles probably because of the cooler temps.
About 30s/mi too fast but kept to an effort level that didn't involve significant sweating.

Wednesday Oct 19, 2016 #

Treadmill 40:00 intensity: (5:23 @1) + (24:05 @2) + (10:32 @3) 4.09 mi (9:47 / mi) +130m 8:54 / mi
shoes: Saucony Guide 9 - 2016

A cold heavy rain and lots of lightning made would have made for a sad run home. So I took this to be a good time to rearrange my workouts for the week -- moved Thurs. run up and indoors. I hope tomorrow will bring lighter rain that I can dress for.

Tuesday Oct 18, 2016 #

6 PM

Road running 33:33 intensity: (29 @0) + (8:36 @1) + (21:37 @2) + (2:51 @3) 3.46 mi (9:42 / mi) +13m 9:35 / mi
ahr:130 max:141 shoes: Saucony Guide 9 - 2016

From here until the 5th, my taper runs are all planned. It feels sinful to run as slow as I did tonight but I understand that healing and staying loose are probably the two most important goals. I will just enjoy it because the day after this calm will probably hurt a touch.

Monday Oct 17, 2016 #

6 PM

Warmup-down 3:07 intensity: (2:31 @1) + (26 @2) + (10 @3) 0.33 mi (9:27 / mi) +8m 8:48 / mi
ahr:124 max:129 shoes: Saucony Guide 9 - 2016

Trail running 43:15 intensity: (10 @1) + (6:15 @2) + (25:56 @3) + (10:54 @4) 5.17 mi (8:22 / mi) +30m 8:13 / mi
ahr:147 max:161 shoes: Saucony Guide 9 - 2016

XC course at dusk and roads to get there

Sunday Oct 16, 2016 #

Mapping 3:40:00 [1] 5.5 mi (40:00 / mi) +329m 33:44 / mi
shoes: Salomon XA Pro 3D M+ 11.5

N Central Story

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