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Training Log Archive: ken

In the 7 days ending Jun 5, 2010:

activity # timemileskm+mload
  Running5 4:20:58 30.03(8:41) 48.33(5:24) 13385.3
  Stretching6 1:03:00
  Bike2 41:54 8.59(12.3/h) 13.82(19.8/h) 765.3
  Total7 6:05:52 38.62 62.15 20990.5
  [1-5]7 5:02:50
averages - sleep:6.5 rhr:48

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SuMoTuWeThFrSa

Saturday Jun 5, 2010 #

6 AM

Running warm up/down 16:35 intensity: (2:06 @1) + (12:40 @2) + (1:49 @3) 1.94 mi (8:33 / mi)
ahr:135 max:160 slept:5.5 shoes: Nimbus 11Y

the original plan was for me to go around 8am, to let Alex sleep a bit, but it turned out we were both awake much earlier, and the kids were not. so, I made it out the door around 6:30 after some coffee, a bananna, and a jet blackberry gu (2x caffeine). drove to the track and did a few laps dodging old ladies in lane 1. it was already pretty warm but not terrible, maybe 73F, track was still mostly in the shade. played with the garmin auto-lap-by-position, which seemed to work well enough (you take one lap and it takes the rest when you go by again). was about to disable it for the 5k but then left it on just for amusement.

Running race 17:31 [5] 5.0 km (3:30 / km)
ahr:173 max:181 shoes: Nimbus 11Y

Lane 1 ladies went home just in time. was aiming to run 82.5s, but that turned into 83+ pretty quickly. felt fine for the first mile, started fading on the second, and suffered on the third. I remember thinking I should fight harder on the third. the heat wasn't terrible, certainly better than it would have been later, but still sapped my motivation. it was also humid. wore my regular training shoes, which probably slowed me down a little, but on the bright side will hopefully minimize the kind of soreness/tightness/brokenness I had after the 3k in my now-retired track shoes.

the auto-laps (all but 1 and 13) were slightly late and somehow rounded to the nearest second, though they appear closer to the right position on the map than the manual laps, which may just be coincidence. in any case that makes my last lap look slightly faster and the second look slightly slower than they actually were. I did the 200 first which I think is the convention.

some other notable splits I remember:
1600m 5:30
3000m 10:23
3200m 11:06

Running warm up/down 4:55 intensity: (2 @0) + (14 @1) + (4:39 @2) 0.5 mi (9:56 / mi)
ahr:146 max:154 shoes: Nimbus 11Y

Stretching 10:00 [0]

Note

out of the shower and getting more breakfast, still no kids awake. I could get used to that...

Friday Jun 4, 2010 #

Note
rhr:47 (rest day)

5k tommorrow morning. my official team-training-plan goal was 16:45. that feels like a stretch at this point. I have run a solo track-5k once before, nine years ago in 17:12. I would probably be happy with that, it would at least give the same vdot as my 3k.

Also, conveniently 17:12 @78°F (expected conditions) == 16:45 @60°F according to this. unfortunately I don't think that counts for PR purposes.

Note

not sure yet where I am running tomorrow. stopped on the way home from work to check out the surface on the brand-new WJ track. disappointingly, it is regular hard asphalt. I guess that will last longer for them.

Thursday Jun 3, 2010 #

12 PM

Running 39:40 [2] 4.68 mi (8:29 / mi) +32m 8:18 / mi
ahr:155 rhr:48 slept:7.0 shoes: Nimbus 11Y

Stretching 11:00 [0]

Wednesday Jun 2, 2010 #

12 PM

Running intervals 47:11 intensity: (2:11 @1) + (10:15 @2) + (15:58 @3) + (2:47 @4) + (16:00 @5) 6.11 mi (7:43 / mi) +41m 7:34 / mi
ahr:161 max:180 slept:7.5 shoes: Nimbus 11Y

planned some overdue speedwork, but feeling tired and headachy in the morning prior to running, not sure if I'm getting sick. hot out, low 80s, decided to just go for an easy run anyway. ended up going longer and then doing intervals anyway. didn't use the automatic interval timer so that I could cut them short if necessary. just backed off slightly on the last one.

Stretching 10:00 [0]

Tuesday Jun 1, 2010 #

9 PM

Bike 35:27 intensity: (27:39 @1) + (7:38 @2) + (10 @3) 7.45 mi (12.6 mph) +76m
ahr:123 max:157 slept:4.5

Alex is sick, so had to leave work before getting in a run. Got out to ride around the neighborhood after putting the girls to bed. on the mtb since both road tires are now blown out (I think because of my crappy deteriorating rim liners). Had the cadence sensor on but it was mostly misaligned and I didn't notice I wasn't getting any data until afterwards. Also, tested out the magicshine light (the 5-mode one) which mounted easily on the handlebars and worked nicely.

Stretching 12:00 [0]

Monday May 31, 2010 #

9 AM

Running 44:32 intensity: (4:32 @1) + (40:00 @2) 4.65 mi (9:35 / mi) +60m 9:13 / mi
ahr:148 max:191 slept:8.0 shoes: Nimbus 11Y

once around NIH. tired/sleepy.

Stretching 10:00 [0]

Sunday May 30, 2010 #

9 AM

Running long 1:30:34 intensity: (1:00 @1) + (53:57 @2) + (27:20 @3) + (8:17 @4) 9.05 mi (10:00 / mi)
ahr:153 max:174 shoes: Nimbus 11Y

nice run around sugarloaf. mostly took it easy except for a few uphills. skipped the trail section at the end, and took the road instead. it was not exactly paved, but not exactly dirt either, at least it was soft enough along the side.

Stretching 10:00 [0]

12 PM

Bike 6:27 intensity: (3:32 @1) + (2:50 @2) + (5 @3) 1.14 mi (10.6 mph)
ahr:130 max:156

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