In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run / Hike||3|| 2:30:59|| 13.06||(11:34)|| 21.02||(7:11)|| 53|
| ||Strength / Stretching||1|| 5:00|
| ||Total||3|| 2:35:59|| 13.06|| 21.02|| 53|
|averages - sleep:6.7 weight:124.7lbs|
Run / Hike race 1:04:29  6.3 mi (10:14 / mi) +53m 9:58 / mi vdot: 30.2
slept:6.0 weight:125.3lbs shoes: Brooks Adrenaline (2013)
Perfect weather, and a pleasant course (it wasn't bad at all for a ROAD run -- I got to run through Mile High stadium and along the Platte and Cherry Creek rivers).
After over-planning everything for the past few weeks as team captain, I totally blew the relay hand-off. I was dawdling around at the back of my corral when my leg #4 runner arrived 20 minutes early (so I wasn't even looking for her). She said she had been there for about three minutes, but later said it was maybe only one minute. We weren't in contention to win anything, but it made me feel like a flake!
I'm semi-satisfied with my time. I would have been happier to be under one hour. But, as usual, my mindset during the race was more like "I just hope I can finish" rather than "lay the hammer down and go as fast as possible".
Very fun overall.
Run / Hike (Spring Training 2013) 34:30  2.66 mi (12:58 / mi)
slept:8.0 weight:125.3lbs shoes: Brooks Adrenaline (2013)
Easy neighborhood jog before tomorrow's race (west to arboretum and then east to Warembourg open space). I walked a bit, jogged two miles, and then walked the final part back home.
Run / Hike intervals (Spring Training 2013) 52:00  4.1 mi (12:41 / mi)
slept:6.0 weight:123.4lbs shoes: Brooks Adrenaline (2013)
- I was late and missed 90% of the one-mile warm-up...
- Seven sets of: three minutes at mile pace / two minutes walking recovery. My average paces were 8:34, 8:21, 8:07. 8:35, 7:56, 8:24, 8:08.
- Jogged ~one mile to cool down.
Strength / Stretching 5:00 
all weeks |