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Training Log Archive: cfosp1

In the 7 days ending May 3, 2014:

activity # timemileskm+m
  Running4 3:26:04 22.4(9:12) 36.05(5:43) 455
  Running: Hills1 52:13 3.65(14:17) 5.88(8:53) 157
  Strength: Flexibility4 49:22 0.11 0.17 4
  Total7 5:07:39 26.16 42.1 616

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Saturday May 3, 2014 #

8 AM

Running 23:50 intensity: (16:25 @1) + (3:44 @2) + (3:41 @3) 2.18 km (10:56 / km) +36m 10:06 / km
ahr:110 max:149 shoes: Salomon Speedcross 3

Getting that HR up a little. I can actully see the sun! Amazing!

Running race (Trail Race) 50:39 intensity: (14 @1) + (9 @2) + (22 @3) + (1:06 @4) + (48:48 @5) 9.6 km (5:17 / km) +295m 4:34 / km
ahr:167 max:172 shoes: Salomon Speedcross 3

Good run, a little shorter than last year but also faster. Wasn't really planning on 'racing' because of yesterday's hill workout and some other longish runs this week but I felt good and there were some runners I could latch onto. Guy with a yellow jersey was about 100 m ahead, I closed the distance and came in a few seconds behind. We chatted, he appreciated me pushing just as I appreciated the pull. Heather introduced us, Michael, a veterinarian whom she had worked for. Great event and I ended up third in my age group, Michael being second. Top skiers Brian and Caitlin Gregg were the overall winners. Fun to see all my EU friends, too and good to see so many young kids being active!

Friday May 2, 2014 #

5 AM

Strength: Flexibility 10:00 [1]

Shoulder rehab.
6 AM

Running: Hills 52:13 intensity: (11:32 @1) + (12:54 @2) + (19:58 @3) + (2:49 @4) + (5:00 @5) 5.88 km (8:53 / km) +157m 7:50 / km
ahr:135 max:167 shoes: Nike Air Pegasus+ 29 Trail WR

Hills with Chris, Kevin, dayton and dog Toby.
Stairs a Franklin Bridge x 2 (river was even higher than two weeks ago)
Hill at Witche's Tower in Prospect Park x 3
Core exercises after every hill interval.
Kevin gave me some exercises for technique that do not require use of both arms.

Thursday May 1, 2014 #

5 AM

Strength: Flexibility 15:00 [1]

Shoulder rehab and stretches.

Running 1:04:01 intensity: (38 @1) + (1:49 @2) + (29:51 @3) + (26:28 @4) + (5:15 @5) 11.74 km (5:27 / km) +57m 5:19 / km
ahr:149 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Nice variation on the Como Lake theme, maximizing dirt over blacktop and concrete. At one point I was thinking I'd make the entire loop without seeing another walker or runner but after being done with 3/4 of rounding Como Lake, they were creeping out of the woodwork and their cars. Mellie was off leash for long stretches. Encountered the park sheriff twice but Mellie was heeling so well that he must have thought she was on leash. Saw a cormorant, goldfinches and flocks of waterfowl, not Canada geese or mallards. Something migrating north. Spring's on the way. Just heard this morning that ice out on Lake Superior won't be till sometime in June ... I chalked off today's light rain as insignificant, though Mellie needed a hosing down after we got home.

Wednesday Apr 30, 2014 #

Strength: Flexibility 15:00 [1]

Shoulder rehab and stretches.
6 AM

Running 47:57 intensity: (41 @1) + (43 @2) + (18:21 @3) + (20:45 @4) + (7:27 @5) 8.84 km (5:25 / km) +48m 5:17 / km
ahr:152 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

Soggy weather continues, glad I had a chance to be out when it was only raining gently. Wearing a light xc ski outfit was very adequate for this cold and wet morning. The ground is starting to green up nicely, and there are buds getting ready to burst on some of the shrubbery, like lilacs. Mellie got a hosing down after we got home from this muddy jog.

Tuesday Apr 29, 2014 #

Note

Birkie skiers, did you get the Birch Scroll? Wave placement bands have been published. They are now adjusting the % back for every race year. Much better system IMHO. Easy not to complain, I made Wave 2! First order of business: nurse that shoulder back to health!
C • I hate to say I told you so... 2

Sunday Apr 27, 2014 #

5 PM

Running 19:37 intensity: (12:37 @3) + (6:45 @4) + (15 @5) 3.69 km (5:19 / km) +19m 5:11 / km
ahr:151 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Should have been a warm-up but I was wet and cold when I came home. There was a break in the rain action while I was grocery shopping. Pretty much as soon as I left the house, it started raining, with thunder and lightning.

Strength: Flexibility 9:22 [1] 0.17 km (55:06 / km) +4m 49:18 / km
ahr:90 max:100

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