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Training Log Archive: CHARLIE-B

In the 1 days ending Mar 6, 2012:

activity # timemileskm+mload
  Running1 54:08 6.19(8:45) 9.96(5:26) 9427.9
  Walking2 44:02 2.08(21:10) 3.35(13:09) 144.7
  Total2 1:38:10 8.27(11:52) 13.31(7:23) 10832.6
  [1-5]2 1:38:04

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Tu

Tuesday Mar 6, 2012 #

8 AM

Running warm up/down 20:33 intensity: (1 @0) + (44 @1) + (59 @2) + (5:42 @3) + (12:40 @4) + (27 @5) 3.46 km (5:57 / km) +41m 5:37 / km
ahr:150 max:166 shoes: Brooks Ravenna 2 GOLD

Easy warmup. Goal 3.5k @ 5:55/k.

Running tempo 24:30 intensity: (23 @1) + (11 @2) + (1:43 @3) + (17:37 @4) + (4:36 @5) 5.0 km (4:54 / km) +39m 4:43 / km
ahr:158 max:170 shoes: Brooks Ravenna 2 GOLD

Short Tempo pace. Goal 5k @ 4:56/k. Was worried about this after Sunday's run and eating much too much the last two nights. Made it! This is the fastest long distance effort in the Half Marathon Training Program.

Thinking of the first 12 mins of this as a Cooper Test, 2.474k is in the "Very Good" group for M50+. Can't complain about that.

Running warm up/down 9:05 intensity: (2 @0) + (14 @1) + (1:03 @2) + (6:37 @3) + (1:09 @4) 1.5 km (6:03 / km) +14m 5:47 / km
ahr:141 max:152 shoes: Brooks Ravenna 2 GOLD

Goal around 1.5k @ around 6:00/k.

Walking warm up/down 4:02 intensity: (3 @0) + (1:23 @1) + (2:28 @2) + (8 @3) 0.35 km (11:33 / km) +14m 9:38 / km
ahr:120 max:139 shoes: Brooks Ravenna 2 GOLD

8 PM

Walking 40:00 [1] 3.0 km (13:20 / km)
shoes: Brooks Ravenna 2 GOLD

Walk with Chun.

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