Training Log Archive: O JoyIn the 7 days ending Aug 5, 2017:
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Saturday Aug 5, 2017 #
8 AM
run 1:00:48 [3] 5.51 mi (11:02 / mi) +40m 10:48 / mi
shoes: NB 860v7
Y MF Sat. am long run mostly on my own for the first half in the space between the speedy and the slower runners and then on my own on the return as most did 90 min.
warm up/cool down 9:53 [2] 0.43 mi (22:59 / mi)
10 AM
core/stretch 15:00 [1]
Wednesday Aug 2, 2017 #
6 PM
run 8:05 [3] 0.75 mi (10:47 / mi) +3m 10:38 / mi
shoes: NB 860v7
Y MF training: easy jog to start of workout at 91st St.
run 43:03 [3] 3.88 mi (11:06 / mi) +14m 10:58 / mi
shoes: NB 860v7
2 x 9 min HMP/1 min walk north; 9 min HMP pace with turn S at 2 min/30 sec walk; 8 min building to 10K pace; 30 sec walk; 5 min building to 5K pace. These were supposed to be perceived pace as it was hot and humid but was supposed to be a negative split. I was just 3 sec over even so close.
run 13:38 [3] 0.87 mi (15:35 / mi)
Monday Jul 31, 2017 #
6 PM
bike 1:20:22 [2] 9.32 mi (8:37 / mi) +72m 8:25 / mi
shoes: Pearl Izumu
Y MF easy night; biking with Steve in Williams Creek neighbourhood plus a repair of my back tire.