Training Log Archive: BenderIn the 7 days ending Sep 4, 2009:
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Friday Sep 4, 2009 #
Running warm up/down 1:15:00 [2]
Running tempo 26:44 [4]
TOTNT - Riverdale Rally Revisited
TNT this week became TNF, as I was flying the friendly skies directly after work last night. But afforded a revisit of the ol' benchmark course. There's a new building on the east loop that will add ~7-8sec to the loop to veer around ...grrr.
Still feeling tired from last weekend's effort compounded with Tuesday's first interval workout in a long time. Despite progressively slowing down through the tempo run, was glad to see that basic fitness is still hanging around and will work hard over the next 6wks to gain back the missing 10% and be ready to rock some RTH.
Conditions: (Level 3) ...temp ~25deg, sunny and humid, soft'ish' ground.
West Loop: 11:39.77 (Cm. 11:39.77)
East Loop: 12:01.88 (Cm. 23:41.65)
UOTV: 03:02.25 (Cm. 26:43.90)
TNT this week became TNF, as I was flying the friendly skies directly after work last night. But afforded a revisit of the ol' benchmark course. There's a new building on the east loop that will add ~7-8sec to the loop to veer around ...grrr.
Still feeling tired from last weekend's effort compounded with Tuesday's first interval workout in a long time. Despite progressively slowing down through the tempo run, was glad to see that basic fitness is still hanging around and will work hard over the next 6wks to gain back the missing 10% and be ready to rock some RTH.
Conditions: (Level 3) ...temp ~25deg, sunny and humid, soft'ish' ground.
West Loop: 11:39.77 (Cm. 11:39.77)
East Loop: 12:01.88 (Cm. 23:41.65)
UOTV: 03:02.25 (Cm. 26:43.90)
Stairs 8:00
ten sets, alternating singles and doubles.
...plus some spanst to close 'er out.
...plus some spanst to close 'er out.
Tuesday Sep 1, 2009 #
Running warm up/down 50:00 [2]
Running intervals 20:00 [4]
TNT
...an honest interval session tonight. 1,2,3,4,4,3,2,1 with 1min 'off' between each and 2min 'off' between the 4's.
...an honest interval session tonight. 1,2,3,4,4,3,2,1 with 1min 'off' between each and 2min 'off' between the 4's.
Spanst 5:00 [1]
...for good measure and to entertain the gang of old Italian gentlmen playing boccie in the park. ...how do you say "why is that guy in tights dancing over there" in Italian, because I think that's what I overheard?
Sunday Aug 30, 2009 #
Running long 3:30:00 [3]
Long run in the mountains.
- parked at Cypress Picnic area
- up TransCan to Cypress Ski area
- Baden-Powell out towards Hollyburn
- an out-n-back summit of Hollyburn
- Baden Powell east through cross-country area past day lodge
- Brothers Creek trail for a rippa' of a downhill
- Skyline trail back to the vehicle
...wow Skyline sucked! overgrown, way more climb than expected (had dropped well below the van's elevation without knowing it via Brothers), and what felt like endless waterway cuts into the mountain forcing you way down into the cut to cross the stream and then way back up the other side.
A beautiful day for a run full of pleasure and pain.
- parked at Cypress Picnic area
- up TransCan to Cypress Ski area
- Baden-Powell out towards Hollyburn
- an out-n-back summit of Hollyburn
- Baden Powell east through cross-country area past day lodge
- Brothers Creek trail for a rippa' of a downhill
- Skyline trail back to the vehicle
...wow Skyline sucked! overgrown, way more climb than expected (had dropped well below the van's elevation without knowing it via Brothers), and what felt like endless waterway cuts into the mountain forcing you way down into the cut to cross the stream and then way back up the other side.
A beautiful day for a run full of pleasure and pain.
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