highlands loop

easy highlands... about 32 from stopsign and back (call it 4.5)
6x100 m strides on turf on 18-15 seconds
a few core excercises.

hammy a little dodgy, but ok.

hills

8/18/09 3:45, 3:35, 3:25, 3:21.

3:25, 3:20, 3:25, 3:18, 3:15. good 1:30-2:00 rest. maybe best ever. hammy a little tight from cramping sunday.

1000s

9/29/2005 3:42, 3:49, 3:49, 3:49, 3:34.
10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30
9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
9/26/2007 3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown.
9/22/20009 3:25, 3:21, 3:15, 3:11, 3:20, 3:25

I don't know. arguably better than ever.

fine wine...

2009 (sep 13) 5:50, 5:40, 5:45, 5:45, 5:50 (2:30 rest. best set ever)
2009 (2:15 rest) 5:52, 5:52, 6:00, 6:04, 6:35 (last was at tempo rate).
2008 (3 minute rest) 6:10, 6:00, 5:50
2007 (don't know the rest) 6, 5:55, 5:50, at 5:57.
2006 (don't know the rest) 6:18, :15, :15, :05, :10.

long run.

1:37 easy run with athlete.
11, or 12?
highlands, kents, phils.

thursday

wednesday, did a 4 mile run. is that it? oh, biked a bit, walked a couple k to set a course. lots of work work.

thursday, 3.5 mile run, then 4 intervals on the bike of 3 min each. say another 10 miles of just whomping around. friday, i'll run short, bike if i can, and lift.

saturday i'll run long. sunday i'll lift, but otherwise take it easy.
monday hard miles interval set. going for 5-6 this time...

miles

2009 (2:15 rest) 5:52, 5:52, 6:00, 6:04, 6:35 (last was at tempo rate).
2008 (3 minute rest) 6:10, 6:00, 5:50
2007 (don't know the rest) 6, 5:55, 5:50, at 5:57.
2006 (don't know the rest) 6:18, :15, :15, :05, :10.

we're repeating the workout next monday.
goal is 6 down to 5:(anything faster than 5:50)

today...

my house, highlands loop white road loop. 1:37 or 1:38 or so.
11 or 12. i think. have no idea of pace, or distance...

recentstuff.

team time trial: 12:43 possible slightly longer (i.e., course was fully marked this time). had asthma, now have inhaler, will redo TT soon for check.

today, 6 mile-ish 'highlands loop' with time of 50:00 even. Very slow out, breezed in (12 min over 1.55 course) in the desired 147-155 HR.

Metatarsalgia flared up.

11 miler tommorrow.