Training Log Archive: cfosp1In the 7 days ending Oct 8, 2011:
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Saturday Oct 8, 2011 #
6 AM
Running (Energy Park-Como Ave Run) 37:50 7.52 km (5:02 / km) +14m 4:59 / km
ahr:161 max:175 (injured) shoes: Nike Air Pegasus+ 27
Unbelievably warm. Cloudy but still no rain. Knee is all better, toe improving. Stretches after run.
Thursday Oct 6, 2011 #
6 AM
Running (Como Park Run) 29:57 6.05 km (4:57 / km) +13m 4:54 / km
ahr:158 max:175 shoes: Nike Air Pegasus+ 27
Indian summer, unbelievable weather. Finally overcoming those injuries, nary a tweak from knees or toe! I think I'll be able to do the Minnegoat!
Tuesday Oct 4, 2011 #
6 PM
Running (Sisu Year-Round Group) 1:11:11 5.11 km (13:56 / km) +94m 12:46 / km
ahr:127 max:169 shoes: Nike Air Pegasus +26 Trail
Worried about my toe I went anyway. Taped big toe on left foot to a buddy. It worked! 10 min warmup jog 20 min nordic walking in steep hill slomo skate motion uphill 10 reps bounding skate motion sideways, foot before the othe cross-overs. More here: http://cfospruns.blogspot.com/2011/10/sisu-year-ro...
Sunday Oct 2, 2011 #
8 AM
Roller Skiing Skate (Skate intervals) 1:03:26 13.25 km (4:47 / km) +5m 4:47 / km
ahr:153 max:170 rhr:60 slept:7.0 weight:86kg (injured) shoes: Pursuit T6004 roller skis
Interval training on incline of bridge S of Como Ave. 5 each crunches, legs only, V1 and V2, plus a warmup and cooldown stretch.