Training Log Archive: dave_k

winter reared its ugly head last 2 days. Brecksville, temp 18F, +/- 6" snow. ran bridle trails, footpaths, golf cart paths, abandoned/closed roads, some woods, half of run was slogging in the fresh snow, other was in already trampled snow. wound way back and forth thru park from harriet keeler parking lot (only one plowed). steady pace entire time thought it was easy, but was trashed by the end, legs still sore.

legs really trashed from last few days so easy spin, looked at a couple maps

2560m 2:06/500m pace. steady a notch above easy

warmup, warmdown, time down the hill between intervals.

7 hill intervals, on buckeye trail, W parallel to boston mills rd.
started at benchmark at bottom, just on start of trail, up to the rt turn w/ blue blaze on tree as climb flattens out on top

3:12
3:06
3:07
3:05
3:08 really started to hurt on this one
3:11
3:06

legs were sore at start probably from riding yesterday, then felt ok-ish, good punishing session, temp +/- 28, w/ light snow

sunny, mid 30's, from boston store, N or riverview W up columbia mtn rd, dewey, back down into valley on snowville, E up vaughn mtn rd, new bikepath past brandywine falls, E up twinsburg, S on olde8, bikepath to barlow then W thru virginia kendall, S to corn farm and N on riverview to van. 31 miles avgMPH was 16.9ish, felt good, fast spin on flats, tried to push pace on the hills.

most at 2:10/500m, did (10) 1 min intervals at 1:50/500m pace, with 1 min rest in between.

very good leg workout, then a bunch of other stuff.

25 min warmup, but w/ (2) 1 min intervals on towpath, then 10 x up/down stairs to nowhere. all were about 40 sec., rt calf got tight on 5,6 but then it was fine, really suffered on 8, 9, 10. then staggered back down to van +/- 7min

brecksville, sore from yesterday, so backed off and ran at a steady comfortable pace. 2/3 on bridle/foot trails, rest in woods.