Training Log Archive: zerfasIn the 7 days ending Jul 24, 2005:
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Sunday Jul 24, 2005 #
Running 3:07:00 [1] 18.0 mi (10:23 / mi) +500m 9:34 / mi
Ran on the mostly on the AT just out of Waynesboro. In the first part of the run gained 700 ft of elevation in the first two miles and then came back down the other side dropping all of that elevation. Might have tired my legs a bit early, but still felt OK. Plans was to run 20, but with all of the extra climb I figured this was enough.
Walking 50:00 [1] 2.0 mi (25:00 / mi)
Walking around the grounds of Monticello.
Saturday Jul 23, 2005 #
Running 2:05:00 [1] 13.0 mi (9:37 / mi)
Ran the first five miles on my own and then met up with the running group. This time not to many people showed up, so I first started running with the Smarter Running program, which was much to slow, caught up with the other morning group which was even slower. They kind of stayed with me, but there pace was on the slow side also. Walked one of the uphills with them, but after that ran all of the other uphills.
Friday Jul 22, 2005 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Another very hot day- mid 90's with the usual DC humidity. Usually for this short of a run I do not take any hydration, but today I decided to wear it anyways. Making sure I stay well hydrated because with this heat it seems tougher. Probably when it cools down, at this rate in October, these miles will probably turn into 7:30- 7:40's. Now my legs felt pretty good; managed to feel somewhat stretched out after one mile (fast for me.).
Weightlifting 35:00 [2]
All the more I could get in. Lifted mostly for my legs and did 200 sit- ups with 60 in 1 min.
Thursday Jul 21, 2005 #
Running 1:27:00 [3] 11.0 mi (7:55 / mi)
Planned to run 16. My legs feel funny still, but probably from having a good quality massage last night. A tad slow early and finally felt good once I reached Georgetown and by then I had run most of the mileage. Temps in the low 90's with extra humidity.
Wednesday Jul 20, 2005 #
swimming 45:00 [1] 1.5 mi (30:00 / mi)
Swam laps with out any intervals. Changed strokes a lot and did some kicking.
Tuesday Jul 19, 2005 #
swimming 50:00 [2] 1.6 mi (31:15 / mi)
1/2 mile of warm up and then intervals. Some of this time is hanging on the wall. Mixture of strokes. The whole workout out was 3+ miles, but with the lack of swimming lately this is all the more I was prepared for. Seems to be giving my legs some much needed rest. Have a massage tonight, so plan to run semi long on Thursday.