Run warm up/down (pavement) 20:00 [2] ahr:155 max:160
Run intervals 2:00 [4] ahr:150 max:170
4 x 30 sec sprints
21 sec ahr 158
31 sec ahr 144
33 sec ahr 144
34 sec ahr 151
left hamstring twinged on first sprint, so backed off effort. Might have been better to just stop and not make it worse...
on the h.r. curve, noticed that the peak hrstayed pretty constant at about 165-170, but it didn't recover as much during each 4 minute recovery period
Run race 26:40 [4] 5.0 km (5:20 / km) ahr:168 max:179
Gilford Old Home Days 5K
Can't remember the last road race I ran.
83 degrees, moderate humidity
couldn't get into a pace
had to walk several times, generally felt lousy
Run intervals (track) 2:30 [5] 0.5 mi (5:00 / mi) ahr:157
4 x 30 second all-out.
times avg HR
29 161
41 154
42 154
33 151
need to determine distance better - 1/2 lap??
sprinting form was questionable - videotape myself to see if I'm flailing as much as I think I am? Geek sprints??
On Opechee - just before dusk. Fairly calm for first 20 minutes along shore towards new hotel/spa (looks very nice from the water). Headed back further from shore - wind started picking up just as the sun set - beautiful colors!! - last few minutes were really choppy. Glad I was going with the wind instead of against it.
Need to do some running - especially with my tentative plan to do the mega control at Pawtuckaway...
Bartlett Beach, up Winnipesaukee River to just below dam, back down, along shore a bit and back.
Saw a blue heron (?) extremely large wing span, blue-gray in color, long legs, long neck, etc... landed on the flats near where the river runs into the lake.
Lake Opechee - fairly calm, just a few gulls, 1 Canada goose, and a few other boats
Feeling stronger after a few longer sessions in the past few weeks. Good upper body prep for skiing.