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Training Log Archive: ken

In the 7 days ending Jul 4, 2005:

activity

time

miles

load

Running

7:44:51

57.36

(8:06)

92.31

(5:02)

1436

114.2

Total

7:44:51

57.36

(8:06)

92.31

(5:02)

1436

114.2

averages - sleep:6.1

1:40

0:00

» now

Monday Jul 4, 2005 #

Note

Harvard road race? - 5 miles

Running warm up/down 25:00 [2] 2.78 mi (9:00 / mi)
(injured) shoes: Adidas Resp Tr X red

bottom of my right heel started hurting yesterday, not sure from what. it was after walking around with alex on 9000 different errands.

Running race (road) 29:18 [4] 5.0 mi (5:52 / mi) +126m 5:26 / mi
ahr:170 max:177 slept:7.5 shoes: Adidas Resp Tr X red

"the great harvard road race." nice day, small field. there was quite a steep hill for parts of the 3rd and 4th mile. I was taking it a little easy before that, since I had only run up there once before, and wasn't sure how much energy it would take. went up the hill "comfortably hard." the group I was with before was obviously suffering more, and I left them like 20-30m behind at the top of the hill. picked it up a little on the last mile to hold them off. ended up 5th of 200-300 with big gaps to 4th or 6th, top guy was 26-something. nice course, except the downhill at the end was a little steep.

miles (ahr)
5:42 (162)
5:56 (171)
6:18 (173)
6:11 (173)
5:11 (173)

Sunday Jul 3, 2005 #

Running (trail) 58:18 [2] 7.0 mi (8:20 / mi) +200m 7:39 / mi
ahr:143 slept:4.0 shoes: Adidas Resp Tr X red

one relaxed vaughn hill-bowers loop, with some strides at the end.

Saturday Jul 2, 2005 #

Running long (trail) 1:40:00 [2] 11.0 mi (9:05 / mi) +440m 8:05 / mi
ahr:152 slept:6.0 shoes: Adidas Resp Tr X red

stopped at lake welch to for a trail run on the jackie jones mtn map on the way down to bethesda to pick up alex. seems like I was trespassing in the letchworth valley water supply area for a while, also the nicest part of the trail. ran out of trail there, so I added on by running some more the grass shoulder of lake welch drive. cool dry weather at 9am, but still plenty of FDFs. slower then their mass relatives, but hungrier (biting). 20+ kills. the beach was mobbed by locals who were having quite a fiesta there, but I managed a quick swim to clean off afterwards. after getting to dc, we drove back to boston the same day.

I did sign up for the race monday, but I'm planning to take it as a tempo. ran longer today so that could have a shorter run sunday.

Friday Jul 1, 2005 #

Running (trail) 54:20 [2] 6.9 mi (7:52 / mi) +200m 7:13 / mi
ahr:152 slept:6.0 shoes: Adidas Resp Tr X red

one bowers loop. ambushed by FDFs.

Thursday Jun 30, 2005 #

Running (road) 1:21:20 [2] 9.6 mi (8:28 / mi) +200m 7:57 / mi
ahr:143 slept:6.0 shoes: Adidas Resp Tr X red

another post-work/dinner/beer run, this time starting around 11:20pm. hard to keep the HR up when my body thinks it's sleep time. no, I don't prefer this, but for the last two days the only alternative was to skip the run.

glad to be planning runs by time these days, a benefit there is when I'm feeling relatively slow, I end up doing less than the planned mileage or when I'm feeling faster, more than planned. "mile-cost averaging?"

Wednesday Jun 29, 2005 #

Running 55:51 [2] 6.5 mi (8:36 / mi) +200m 7:51 / mi
ahr:140 slept:6.5 shoes: Adidas Resp Tr X red

late-night run towards harvard (bowers rd). almost skipped this one, since I got stuck late at work, and my heel was hurting off and on. felt ok running, except for some stomach cramps from the pizza and beer I had less than two hours before at work.

Tuesday Jun 28, 2005 #

Running warm up/down 37:00 [2] 4.6 mi (8:03 / mi) +70m 7:41 / mi
slept:7.0 shoes: Adidas Resp Tr X red

to/from lexington track. felt nice to get caught in a downpour on the way back.

Running intervals (track) 23:44 [4] 6.4 km (3:42 / km)
ahr:170 shoes: Adidas Resp Tr X red

4x1600m, 70s rest. hot and humid, so I took it a little easy. they're setting up some kind of carnival (with rides and stuff) on the fields next to the track.
5:56, 5:56, 5:57, 5:55

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