Training Log Archive: BenderIn the 7 days ending Sep 17, 2010:
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Friday Sep 17, 2010 #
Running warm up/down 35:00 [1]
shoes: La Sportiva CrossLites
Running tempo 23:30 [4] 5.7 km (4:07 / km) +120m 3:44 / km
TOTNT - Riverdale Rally
AP log from previous PB run in October 2008:
A well earned new PB ...just wish I could have found that last push on the final climb to get a sub 24min. Now I'm certain I can pull it off one day in the near future.
...well near future came in the form of 2yrs later.
I'd been looking forward to this run all week, knowing that the PB was coming down today and even my legs knew this morning when the feet touched the floor that it was going to be a good run. Haven't benchmarked on the rally route since last April and previous PB was just before running my Boston qualifier back in fall '08. Typically I have to work extra hard to take off a second here or a 1/100th of a second there, but thrilled to have (a) finally cracked the 24min barrier that I never seem to be able to breach and (b) destroyed the 24min barrier. Plan is coming together...
Conditions: (Level 3) ...temp ~20deg, sunny and soggy ground in spots.
West Loop: 10:30.40 (Cm. 10:30.40)
East Loop: 10:25.85 (Cm. 20:56.25)
UOTV: 02:33.90 (Cm. 23:30.15)
AP log from previous PB run in October 2008:
A well earned new PB ...just wish I could have found that last push on the final climb to get a sub 24min. Now I'm certain I can pull it off one day in the near future.
...well near future came in the form of 2yrs later.
I'd been looking forward to this run all week, knowing that the PB was coming down today and even my legs knew this morning when the feet touched the floor that it was going to be a good run. Haven't benchmarked on the rally route since last April and previous PB was just before running my Boston qualifier back in fall '08. Typically I have to work extra hard to take off a second here or a 1/100th of a second there, but thrilled to have (a) finally cracked the 24min barrier that I never seem to be able to breach and (b) destroyed the 24min barrier. Plan is coming together...
Conditions: (Level 3) ...temp ~20deg, sunny and soggy ground in spots.
West Loop: 10:30.40 (Cm. 10:30.40)
East Loop: 10:25.85 (Cm. 20:56.25)
UOTV: 02:33.90 (Cm. 23:30.15)
Spanst 5:00 [1]
Thursday Sep 16, 2010 #
Running 50:00 [2]
shoes: La Sportiva CrossLites
Dances with "super-slimmy-smooth-and-rounded" Rocks
Single track and fireroads north of Hilton with the G-dog.
Single track and fireroads north of Hilton with the G-dog.
Wednesday Sep 15, 2010 #
Running warm up/down 47:00 [1]
shoes: La Sportiva CrossLites
Running intervals 28:00 [4]
shoes: La Sportiva CrossLites
7x4min w 2min recovery btwn each; single track north of Hilton Falls (Britton Tract).
Tuesday Sep 14, 2010 #
Running 30:00 [1]
shoes: KSO Treks
30min barefoot run; DV bike path + Riverdale Park
Monday Sep 13, 2010 #
Note
(rest day)
Sunday Sep 12, 2010 #
Running warm up/down 20:00 [1]
Saturday Sep 11, 2010 #
Running long 1:50:00 [2]
SMT w Super, Turbo, Sudden, Trav, and PatS. Good crew and perfect morning ...although bring on the cold weather so Turbo will keep his shirt on.
Lots more terrain and hills today. Sucked wind going up K2 ...been a long time since I was last out; that or it's the altitude ...afterall were only at lake level in Toronto.
Lots more terrain and hills today. Sucked wind going up K2 ...been a long time since I was last out; that or it's the altitude ...afterall were only at lake level in Toronto.
Running tempo 5:00 [4]
Turbo Tempo - ...what the hell is this new addition at the end of SMT?!? Fun times, almost had to kicked it into Zn 5 just to stay with the boy; he's been doing his TNT!