Training Log Archive: iansmithIn the 7 days ending Dec 29, 2013:
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Sunday Dec 29, 2013 #
1 PM
Hiking 1:00:00 [1] 5.0 km (12:00 / km) +770m 6:47 / km
I did my standard hike up North Franklin with a mix of running and walking. I ran the entire way down. The vista was extraordinary (pics to come). The trail I hiked was wide and smooth for most of its length - about 1.5 - 2m wide, nearly big enough to drive a vehicle. However, parts of it were narrow, uneven, and rockier than the Fells Skyline.
Running 1:00:00 [2] 8.0 km (7:30 / km)
The running component of my hike.
Saturday Dec 28, 2013 #
4 PM
Running 1:26:44 15.58 km (5:34 / km) +5m 5:34 / km
ahr:145 max:161
Long, easy, slow run around the 'hood. I got lost a few times. My throat is still a little irritated, but I seem to be hale enough for gentle exercise.
Friday Dec 27, 2013 #
Note
(rest day)
My family has had a cold over the past few days. I had an irritated throat today, so I decided to take a precautionary rest day.
Thursday Dec 26, 2013 #
7 PM
Running intervals 54:13 9.91 km (5:28 / km) +24m 5:24 / km
ahr:148 max:182 shoes: 201210 Inov-8 Road X 255
I tried to run a VO2 max interval workout, but my result was feeble. The plan was to run 4x1000, 4x400. I warmed up for about 15 minutes and ran a few strides. My hands were still a bit cold; it was 10 C, and I was only wearing an SS top. Perhaps if I had been warmer when I started the intervals, I would have performed better. My splits were 3:50, 3:52, 4:00, 4:02; I hope that my sluggishness is due to the altitude or travel stress.
Wednesday Dec 25, 2013 #
5 PM
Running 1:04:10 12.53 km (5:07 / km)
ahr:156 max:163
Easy Christmas run along the river. I felt a little tired - possibly from travel, altitude, or caffeine withdrawal.
Tuesday Dec 24, 2013 #
Note
I have a peculiar habit of falling asleep on planes, sleeping through takeoff, then waking in the air. I am often tired before flight, and the hum of the engines is soporific. Still, I have slept through about 75% of takeoffs this year.
C • Me too 10
Monday Dec 23, 2013 #
10 PM
Running tempo 1:02:18 12.44 km (5:01 / km) +4m 5:00 / km
ahr:151 max:173 shoes: 201210 Inov-8 Road X 255
Evening threshold run. Conditions were ideal - clear skies, a temperature of about 3 C, and wet but not frozen ground. My workout was 3 x 10 minute cruise intervals, with a target heart rate of 170. Apparently, I was running too gingerly, though it didn't really feel that at the time. Though my pace was apparently a bit slow, it was still a very satisfying workout, and the 30 minutes may have been too much given my current regimen.
Running 16:33 2.89 km (5:43 / km) +33m 5:25 / km
ahr:149 max:165 shoes: 201210 Inov-8 Road X 255
Run home. Legs felt like pudding.