Training Log Archive: kenIn the 1 days ending Apr 6, 2015:
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| Mo |
Monday Apr 6, 2015 #
12 PM
Running warm up/down 7:33 0.7 mi (10:47 / mi) +24m 9:45 / mi
ahr:138 max:170 shoes: Nimbus 16
to Gaithersburg HS track, since it is spring break. They have finished all the construction, but now it is fenced in and all the gates were chained/locked. lame. also, new shoes! moved up a half-size, which seems better in the heel.
Running warm up/down 13:35 1.39 mi (9:46 / mi)
ahr:140 max:163 shoes: Nimbus 16
back in the car, drove to Wootton HS, also nice surface, and open. Since I had a pretty easy weekend, it seemed like a good day to do a 3k rather than intervals. warmer than ideal, maybe 74F, but dry at least.
Running race 9:54 [5] 3.0 km (3:18 / km)
ahr:173 shoes: Nimbus 16
Convinced myself to do this by thinking I would go a little less than max effort, and go all out for suffering next time, which I mostly knew was a lie. Aimed to run 80s, and ended up surprisingly even without much looking at the watch. The watch shows laps rounded to the second, so it was kind of funny to see every single one as 80. Not displeased with the result, but hopefully I can go faster.
Running intervals 20:13 2.31 mi (8:45 / mi)
ahr:151 max:172 shoes: Nimbus 16
walked 200, then 4x 400m with 80s rest. still hurting on the first one, then recovered a little more.
Strength 18:25 [1]
ahr:108 max:139
Stretching 10:00 [0]
calves are tight now.