Training Log Archive: levitinIn the 7 days ending Oct 19, 2008:
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Sunday Oct 19, 2008 #
Road running 3:08:07 [1] 20.0 mi (9:24 / mi)
ahr:147 max:170 shoes: BA7
Cranbrook loop (8) with J and P, then the Reservoir Loop (12) cw, solo. My camelbak had a problem, so I had only limited access to water. :-( Weather was cold, around 40, need to get into the mindset of dressing appropriately.
Friday Oct 17, 2008 #
Road running 24:49 [3] 3.0 mi (8:16 / mi)
ahr:152 max:156 shoes: BA6
Treadmill run at marathon pace. It's been a while since I've been in the fitness center: 2 treadmills have disappeared; they were the oldest.
Splits: 8:24 @ 149
8:13 @ 152
8:13 @ 154.
Pace felt manageable. I wanted to run longer, but was running out of time.
Splits: 8:24 @ 149
8:13 @ 152
8:13 @ 154.
Pace felt manageable. I wanted to run longer, but was running out of time.
Thursday Oct 16, 2008 #
Road running 1:03:45 [2] 7.0 mi (9:06 / mi)
ahr:139 max:165 weight:167lbs shoes: BA7
7M along the rail trail with P, who ran barefooted. Yikes. Some parts were gravelly with debris in the gutter. Muscles were still a bit sore from the speedwork Wednesday, and P's easy pace *still* pushes me.
The driving range now appears to have become a composting operation. They have also painted mile markers on the asphalt of the rail trail.
We were running at the end of the day, and were not bright enough for running in the dusk/dark, but were OK because we were on the sidewalk for most of the dark part.
The driving range now appears to have become a composting operation. They have also painted mile markers on the asphalt of the rail trail.
We were running at the end of the day, and were not bright enough for running in the dusk/dark, but were OK because we were on the sidewalk for most of the dark part.
Wednesday Oct 15, 2008 #
Road running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: BA6
4M w/ J and R, at times briskly (R called out "8:15" at one point), at times walking. R is taper-nutty before Bay State this Sunday. After leaving J's house, I went *back* to the WPI track, where I finished the track workout from the day before.
Road running intervals 42:03 [4] 3.75 mi (11:13 / mi)
ahr:139 max:176 shoes: BA6
2 laps warmup, then 4x100 strides, then 5x800 w/ 250 recovery. 800 splits of
3:22 @ 158
3:23 @ 161
3:24 @ 161
3:24 @ 162
3:19 @ 163 Average 3:22 @ 161. Only hit 2-1 breathing in the last 200 of the 4th and 5th reps. Effort manageable. Not much going on around the track -- much easier to maintain concentration. Not only did I hit all my intermediate splits, but I also managed to read the top line off the HRM and compare it to 0:52.5, 1:45, 2:37.5, 3:30. Never fell behind.
3:22 @ 158
3:23 @ 161
3:24 @ 161
3:24 @ 162
3:19 @ 163 Average 3:22 @ 161. Only hit 2-1 breathing in the last 200 of the 4th and 5th reps. Effort manageable. Not much going on around the track -- much easier to maintain concentration. Not only did I hit all my intermediate splits, but I also managed to read the top line off the HRM and compare it to 0:52.5, 1:45, 2:37.5, 3:30. Never fell behind.
Tuesday Oct 14, 2008 #
Road running intervals 34:00 [3] 3.5 mi (9:43 / mi)
ahr:142 max:174 shoes: BA7
Part of a track workout at WPI. 1M w/u, then 4x100 strides, then 3x800 with ~250 recovery, then 1 final 400.
800s in 3:20 @ 163, 3:23 @ 163, and 3:33 @ 157. Average 3:25 @ 161. One final 400 in 94s @ 158. Then I got kicked off the track for a women's soccer game. Harumph. Pacing was difficult with all the activity on the track.
800s in 3:20 @ 163, 3:23 @ 163, and 3:33 @ 157. Average 3:25 @ 161. One final 400 in 94s @ 158. Then I got kicked off the track for a women's soccer game. Harumph. Pacing was difficult with all the activity on the track.