Training Log Archive: kensrIn the 7 days ending May 25, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | |||||||
Wednesday May 25, 2016 #
6 PM
O-course Training (Earls Trails) 1:26:50 [3] 6.34 km (13:41 / km) +287m 11:10 / km
ahr:126 max:151
Training run on the Green A-meet course from 5/2014. No flags or markers, but features were pretty prominent so was able confirm location without much difficulty. Probably off a little on #2 and #10, a little too far on #6. Physical workout, took routes over the top of the hill twice to shorten distance, but certainly not the climb.
Monday May 23, 2016 #
3 PM
Road Running long 1:45:55 [3] 9.58 mi (11:03 / mi) +224m 10:18 / mi
ahr:153 max:185
Wanted to do another long run, this time on roads and not scrambling up the AT. This loop is half on dirt roads with a long downhill in the middle, so a fun route to cut loose. Ran well on the first half, then got out into the sun and the season's first sizzling 80 weather. A bit cooked. Kept cranking away and brought it in at 11 min pace overall, a min/mile slower than my target. Could definitely knock a couple minutes off miles 6, 7, and 8 where I slowed down.
Sunday May 22, 2016 #
Hiking 1:00:00 [1] 2.22 mi (27:00 / mi) +187m 21:24 / mi
Group tour around the Town Forest trail. Nice crew of sedate hikers. Looked at trees, vernal pools, porcupine wobbling its way up a big oak. Back just before some rain.
4 PM
Strength (Hamstring extensions) 8:00 [3]
2 sets x 10
Saturday May 21, 2016 #
3 PM
Trail Running long 2:37:53 [3] 9.73 mi (16:14 / mi) +558m 13:46 / mi
ahr:132 max:179
Good day for a long trail run over Styles and Peru Peaks on the AT. Recent trail work to improve drainage. Footing takes effort going up and attention coming down. Return on the forest track was wet in places, then final segment on gravel road was fast downhill. Quite a bit faster than previous times on the route.
Thursday May 19, 2016 #
7 PM
Track workout intervals (GMUHS) 35:30 3.26 mi (10:53 / mi) +7m 10:49 / mi
ahr:133 max:165
At the track late afternoon and sat in the car as a shower came down. Skipped the workout and went home for dinner. After dinner came back and gave it a shot. Managed 4 x 400's without losing dinner nor stepping on the red efts crossing the damp lanes. Not super fast, but good to get speed work in.
1.57, 1.48, 1.46, 1.42
1.57, 1.48, 1.46, 1.42