Training Log Archive: tnipenIn the 7 days ending May 10, 2009:
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Sunday May 10, 2009 #
Terrain running 34:21 [3] 6.05 km (5:41 / km) +300m 4:33 / km
shoes: Sportiva XC
2 set of terrain tempo runs. Each set is 1.5km uphill, 1.5km downhill. All grass, some small valley/ditch crossings, and generally sidehilling. 150m climb each time, making the average 5% climb per repeat. Could go fast downhill while still recovering before the next uphill.
10:16.10 (1.52km) up
06:57.18 (1.51km) down
3 min rest
10:22.57 (1.52km) up
06:45.55 (1.50km) down
10:16.10 (1.52km) up
06:57.18 (1.51km) down
3 min rest
10:22.57 (1.52km) up
06:45.55 (1.50km) down
Trail running warm up/down 37:23 [2] 5.87 km (6:22 / km) +150m 5:39 / km
shoes: Sportiva XC
Ran from downtown along the river, then along Anemone trail to the start of the repeats. Same way back. Many people out even though it was raining.
Thursday May 7, 2009 #
Terrain running 26:52 [2] 4.64 km (5:47 / km) +350m 4:12 / km
shoes: Mizuno WR 2009
Clubrun from home, along Iris, then up the huge hill, terrain run down Sanitas valley, and over the next hill. Back along the cycle path.
Running 56:57 [2] 11.75 km (4:51 / km)
Wednesday May 6, 2009 #
Tempo 22:09 [4] 6.0 km (3:42 / km)
shoes: Mizuno WR 2009
Did 6 by 1000m tempo intervals along the bike route. Set my GPS watch to sgnal after 1000m, and after 2 mins of rest. That worked quite well.
3:36.04
3:45.83
3:41.86
3:44.59
3:29.94
3:49.99 (strong headwind)
3:36.04
3:45.83
3:41.86
3:44.59
3:29.94
3:49.99 (strong headwind)
Running warm up/down 31:30 [2] 5.3 km (5:57 / km)
shoes: Mizuno WR 2009
Tuesday May 5, 2009 #
Terrain running 28:59 [3] 5.22 km (5:33 / km) +200m 4:40 / km
shoes: Sportiva XC
Tried to make a standard terrain route, which runs from the southern edge of the city, along the western edge. Had some troubles finding ways to cross some of the big valleys, as there were some big-ass houses in the way. Think I more or less know what to do for the next time. Should be about 6km in total.
Trail running 51:11 [2] 8.6 km (5:57 / km) +200m 5:20 / km
shoes: Sportiva XC
Various other running, trying to get around some residential areas. Also, some really nice trail running, on the side of Flagstaff Mountain, with nice views of the city, and surrounding mountains.