Training Log Archive: levitinIn the 7 days ending Sep 12, 2011:
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Monday Sep 12, 2011 #
Road running 46:15 [1] 5.0 mi (9:15 / mi)
shoes: BA10
Out-and-back from the karate studio. I didn't realize how dark it was during this time slot. I need to find my reflective gear.
Took the run very easy, since my legs were still a little stiff. After a mile or so, I was able to up the pace a bit.
Took the run very easy, since my legs were still a little stiff. After a mile or so, I was able to up the pace a bit.
Sunday Sep 11, 2011 #
Road running long 3:22:00 [2] 21.2 mi (9:32 / mi)
shoes: BA11
Long run with some of the usual suspects, who bailed at 5M since they were coming back from injury. Balance of 21M done solo.
AOWN notes. While trudging up the Crusher, I was treated to a beautiful display of nature. Some tree had shed a bunch of leaves, which were fluttering to the ground like helicopters. They looked like flecks of gold raining in the sunlit woods.
We had a rainy week. The Cascades, which shed water into Worcester's water supply down from the hills along rocky steps and through culverts under the road we run on into the reservoirs, were quite noisy today with the sounds of a large volume of water rushing to the bottom.
AOWN notes. While trudging up the Crusher, I was treated to a beautiful display of nature. Some tree had shed a bunch of leaves, which were fluttering to the ground like helicopters. They looked like flecks of gold raining in the sunlit woods.
We had a rainy week. The Cascades, which shed water into Worcester's water supply down from the hills along rocky steps and through culverts under the road we run on into the reservoirs, were quite noisy today with the sounds of a large volume of water rushing to the bottom.
Friday Sep 9, 2011 #
Road running 53:45 [1] 6.0 mi (8:58 / mi)
ahr:145 shoes: BA11
Saslibury out-and-back, morning.
Wednesday Sep 7, 2011 #
Note
Cumulative intervals (done within 90 minutes)
4:15.8
4:23
4:15.4
4:15
4:12
average 4:16.
If I could put all these 5x1000m into a single 5K race, it would be 21:20.
4:15.8
4:23
4:15.4
4:15
4:12
average 4:16.
If I could put all these 5x1000m into a single 5K race, it would be 21:20.
6 PM
Road running warm up/down 18:00 [1] 2.6 km (6:55 / km)
shoes: BA10
1200m w/u, and 3x400 recovery between intervals at the track.
Road running intervals 12:38 [5] 3.0 km (4:13 / km)
ahr:165 shoes: BA10
3x1000m on the track. Light rain. Splits were
4:16 @ 156
4:23 @ 165
4:15 @ 165.
Then, had to leave the workout early to drive Daniel to karate.
4:16 @ 156
4:23 @ 165
4:15 @ 165.
Then, had to leave the workout early to drive Daniel to karate.
7 PM
Road running 20:00 [1] 2.2 mi (9:05 / mi)
shoes: BA10
After dropping Daniel at the dojo, I drove to an industrial park that I expected would be almost empty. I warmed up again, scoping out an out-and-back course of 0.62M ~= 1000m. This activity captures the warm/up, 1/4M recovery, and 1M c/d runs.
Road running intervals 8:27 [5] 1.25 mi (6:46 / mi)
ahr:175 shoes: BA10
2x0.62M (although one was a bit long). First rep in the industrial park, what should I encounter but a van leaving a driveway on my left, and an oncoming car. In the drizzle and poor light conditions, I elected to run a U-shape into the driveway and behind the van and not take my chance that they would see me and realize I had the right of way. In clear conditions, if I had made eye contact with the van driver, I might have run in front of it. Discretion was the better part of a good speed workout.