Training Log Archive: kadleyIn the 1 days ending May 6, 2012:
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Sunday May 6, 2012 #
8 AM
Road Running warm up/down 9:00 [2] 0.8 mi (11:15 / mi) +5m 11:02 / mi
Road Running race (Springfield Dam Run) 29:56 [4] 4.0 mi (7:29 / mi) +67m 7:07 / mi vdot: 42.4
Perfect day: about 50F, overcast, no wind. Not sure how this would go as I've been off all week. Good warm up, so took off at a fair pace. Hit a short, serious climb at the end of mile 1, then further slight climb to dam and mile 2. Mostly down on the way back. So really an attractive profile for fast time.
Splits: 7.28, 8.07, 7.06, 7.20
Off from three year's ago 29.06 by 50 sec. Not too bad, was looking to stay under 30, although a month ago I was aiming for under 29. Think I can resume training again and work more intervals.
2nd in age group; shamed by Ruthie who took the 1st place medal in hers!
Splits: 7.28, 8.07, 7.06, 7.20
Off from three year's ago 29.06 by 50 sec. Not too bad, was looking to stay under 30, although a month ago I was aiming for under 29. Think I can resume training again and work more intervals.
2nd in age group; shamed by Ruthie who took the 1st place medal in hers!
Road Running warm up/down 28:23 [2] 1.5 mi (18:55 / mi) +32m 17:45 / mi
5 PM
Strength 1:10:00 [4]
weight:159lbs
Body seems relatively stable, so back to full sets:
3 x 30 arms, legs, core
3 x 100 side jumps
3 x 40 situps
3 x 10 pull ups
Skipped the planks as they seem to bother L shoulder; plus didn't want extra stress on neck.
3 x 30 arms, legs, core
3 x 100 side jumps
3 x 40 situps
3 x 10 pull ups
Skipped the planks as they seem to bother L shoulder; plus didn't want extra stress on neck.